Flatten Your Abs with Core Exercises

By Lucky Barillas, Nutrition Counselor, MyDiet™
Publicado:


A “core workout” means including innovative exercises targeted to flatten your belly, improve your posture, reduce back aches, decrease the risk of injury and improve flexibility.

Your body's core is like the center of gravity for your torso.  Exercising these muscles strengthens your back and improves your posture when you are walking, standing or sitting. Including exercises that work your core will strengthen the muscles of your abdomen, lower back and pelvis. You can do these exercises at home on a mat. We recommend 10 to 15 repetitions of each exercise, three times a week.


Some of the exercises you can do to strengthen your core include:

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  • Abdominals:Lie down on the floor or on a mat and place both feet on the wall to make a 90 degree angle with your knees and hips. Lift your head and shoulders while looking up and keep your arms crossed in front of you. Return to the starting position. Do 5 sets of 10-15 repetitions.
  • Pelvic lifts:Lie down on the floor or on a mat with your knees bent in an "A" shape, with your arms to your sides. Lift your hips until they form a diagonal line with your body. Hold this position for 15 seconds. Return to the starting position. Do 5 repetitions.
  • On all fours:Get on all fours with your hands and knees on the floor. Line up your hands with your shoulders. Remember to contract your abdominal muscles. First, lift the right arm then the left arm. Next, lift and straighten the right leg and then the left leg. Combine both by lifting the right arm with the left leg and vice versa. Do 5 repetitions.
  • Push-ups:Lie face down and lift the upper part of your body, supporting the weight on your forearms, until you form a straight line with your back. Hold this position for 15 seconds. Return to the starting position. Do 5 repetitions.
  • Superman:Lie face down with your arms extended over your head and your legs stretched out. Lift your arms, keeping them straight while keeping the rest of your body on the floor. Hold this position for 10 seconds and then return to the starting position. While keeping the rest of your body on the floor, lift your legs and hold for 10 seconds.  Do 5 repetitions.

These are simple  exercises that won't take you more than 20 minutes, three times a week or one hour once a week. They will benefit your body strength and performance.

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