Best Bodyweight exercises to train core (Part 2)

Best Bodyweight exercises to train core (Part 2)

9. Reverse Crunch

Starting by lying down on your back pressed against the floor with your legs fully extended, your arms rest along your sides, and your palms placed on the floor. Slowly move your legs up until your thighs are perpendicular to the floor and your feet are together while breathing in. Then, move your knees toward your chest as you roll your pelvis backward and pull your hips and upper back off the floor. Hold this position for 10 seconds, then exhale as you roll your legs back to the starting position.

Trainer Tip: Keep your arms resting straight along your sides throughout this movement.

10. Seated Scissor Kick

Starting by lying down with your back pressed against the floor, your legs and arms fully extended to each side with your palms facing down the floor. From a slight bend in your knees, pull your legs up so that your heels are about 5- 6 inches off the ground. Engage your abs and roll your back slightly off the floor. As if your legs were a pair of scissors, move them by alternating crossing one extended leg over the other, while keeping your abs flexed at all times.

Trainer Tip: Don’t let your back round up. Engage your abs tight to maintain a strong, straight spine. For increasing intensity, raise your arms up and roll small, slow clockwise circles with your shoulders while you kick your legs in scissor movement.

11. Superset With An Aerobic Exercise
Even with extra exercises and more challenging movements, it can still be hard to train your abs enough to make them pop. Try supersets by adding an aerobic core movement to each exercise to train your core in a different way,and burn extra body fat that normally hides that six-pack.
To add aerobic supersets to your ab routine, try combining hanging leg raises with mountain climbers or combine burpees with an wheel. Rest as little as possible between reps. Adding these extra aerobic core-oriented exercises doesn’t seem like much, but after 8-10 of these supersets, you’ll know the difference!

Best exercise to train your core

Best exercise to train your core

Hanging Leg Raise

At the starting position, holding a pull-up bar with your hands shoulder-width apart, using an overhand (pronated) grip. From that point, lift both of your knees up until they make a 90-degree angle with your belly. Hold this position for 30 seconds, then slowly extend your legs to the starting position. That’s one rep.

Trainer Tip: To boost ntensity, instead of bending your legs as you lift your knees as high as possible, keep them straight. 

Plank

The starting position is similar to the top push-up position. From that, bend your elbows to the floor beneath you. Engage your ab muscles to keep your back straight, flat. Keep your toes pointed into the ground and hold still for the prescribed duration.

Trainer Tip: Combine side planks oblique strength. To do a side plank, rotate from the plank position to the left so that you’re supported by your left forearm. Stack your right foot on top of your left foot and extend your right arm towards the ceiling. Hold this position for as long as 5 mins. Roll your body so that you’re now supporting your body on your right forearm with your left arm extended toward the ceiling.

Dead Bug

The starting position is lying on your back with your knees bent in the air at 90 degrees and your upper part parallel to the floor. Put both arms up toward the ceiling while straighten your left leg without touching the ground. Engage your abdominal muscles to keep your back straight by pressing firmly into the floor. Return your right leg to the starting position and repeat the movement with your left leg until both legs come back to the starting position. 

Trainer Tip: Instead of pointing both arms toward the ceiling, extend them one at a time. As you straighten your right leg to the floor, extend your left arm above your head until your hand touches the floor. One arm should always be in the starting position higher than the chest and pointed towards the ceiling as the other one extended above your head.

Best Bodyweight Exercises To Train Your Core (part 1)

Best Bodyweight Exercises To Train Your Core (part 1)

In this post, we will help you strengthen your abdominal and lower-back muscles with these basic bodyweight moves.

All you need is some space, a few minutes free time, a foam mat to protect your lower back from whatever firm surface you’ll be doing these exercises on and a motivated attitude. No need suspension trainers, stability balls, ab wheels, or dumbbells.

Ab exercises can enhance your posture, decrease and prevent lower-back pain, at the same time increase your athletic performance. With enough frequent exercise and a good meal plan, you can even trim up your waist.

Add these 10 bodyweight moves to the beginning, middle, or end of your routine to increase effectiveness.

1. Burpee

Stand with your feet apart at shoulder-width, gradually do squat till your palms are placed on the floor. As your hands on the floor, immediately kick your legs behind to form a push-up position. At that position, do a push-up and return to the push-up position with your hands keeping on the floor, then quickly draw up your legs so that your feet land back between your hands. From that, jump vertically with your hands reaching overhead.

Advanced option: Practice “mobility burpee,” first squat down and kick your legs back. Then, instead of doing a push-up, moving your right leg forward and placing the foot on the outside of the right hand at the same time, bring your right leg back to the push-up position and repeat the process with your left leg. Bring your left leg back to the push-up position, then quickly bring both legs back up to the low squat position, before stand and jump. That’s one mobility burpee rep.

2. Jackknife Sit-Up

Lie on the floor with your legs straight out, your arms extended above your head, and your hands putting on the floor. From the starting position, bring your body to a “V” shape by lifting your legs and hands toward each other, make sure to keep both your legs and your arms straight. Bring your shoulder blades off the floor by raising your legs as close to perpendicular to the floor as you can. Touch your hands with your legs, then lower your arms, and legs back to the floor. That’s one jackknifes sit-up rep.