Sitting at your desk all day can be a serious problem, and one reason for this is that when you spend long periods of time sitting down, your abdominal muscles are under pressure. They say ab exercises are the key to a strong core, but it really doesn’t work like that. Situps and crunches aren’t enough – you need less intense training or it won’t strengthen your core. Remember to work on your rows and deadlifts for the back and hamstrings for the butt. Concentrate on posture and how you carry yourself.
And secondly, crunches are bad for your back. Many people have a tendency to place their hands behind their neck and push their neck into flexion without engaging the abs to lift. Sitting down all the time is bad for your health. It might give you pain and make it hard to do much later on.
You don’t need to do crunches or sit-ups when doing a workout. There are plenty of other abdominal exercises that will strengthen your core just as well, and some even
provide additional benefits! The core is a group of muscles that support your spine and pelvis. A strong core promotes better posture, more balance, and less joint pain.
Have you been struggling with what exercises to do for your abs? No matter how many ab workouts you try, it doesn’t seem to be effective. We rounded up some of the best
exercises for your abs. If you’re sticking with the same routine, try these exercises to shake it up. You’ll feel it in no time and you’ll enjoy a new array of benefits! Reps and sets: 10-20 slow, controlled reps per exercise. Hold the plank for 20-60 seconds. Try 3 sets max.
1.Sit Ups With Towel exercises
How to do it: Roll up a towel and place it under your lower back. Get into a butterfly position and then go down onto the floor. Once you’re done, initiate the movement
by laying your back on the floor. Take a deep breath in. As you exhale, tighten your core and try to lift up with your abs. Touch the backs of your ankles with the
tips of your fingers and repeat this move. Try to keep your feet pressed together or as close as possible.
A crunch exercise that many people find relieves pressure on their spine is to put a large, clean towel under the small of their back. This support for your spine
helps with core stabilization exercises like crunches, making them easier to perform. Keeping the towel near your neck might help you maintain a higher position for
your abdominal muscles, making it easier to flex.
2. Hip Lifts
How to do it: Lie on your back and raise your legs up until they are perpendicular to your torso. Pull your navel towards your spine and lift yourself a few inches off
of the floor. Start by lowering your hips down to the ground and then resume back up. Keep your hands by your side and flex your feet upwards.
3. Flutter Kicks
The exercise: Lay on your back with your knees bent, and feet flat on the floor. Brace your abs and raise your legs by straightening the knees – no higher than a 90-degree
angle is required. Lower them back down toward the ground to complete one rep. Start by lowering your legs as far as you can while keeping your lower back on the ground.
Once you’ve found a challenging height, raise your feet one inch and start making small kicks up and down with your legs. Breathe in through your nose and out through
your mouth.
4. Scissor Kicks
How to do it: Lie on your back and contract your abs as if you’re dropping your belly button to the ground. Lift one leg up slightly while keeping your back connected
to the floor Cross one leg over the other, then cross it back. You’re almost there! Just keep alternating as you did before and focus on keeping your lower back on the
ground. You’ll find it easier if you raise your legs a little higher.
5. V-sits
Lie on your back on the ground with your legs in front of you and then, once you’ve pushed up, bring them to the front of your chest and circle your knees as much as
possible. Straighten your legs and bend your head back, then sit up. Keep your knees bent to make it easier.
6. V-ups
How to do it: Lie down and put your arms straight over your head. Inhale and tuck your tummy in while you exhale so you can sit up. Bring your legs up with them,
keeping them straight, and repeating the movement.
Pro Tip: If it’s too challenging, put your hands on the floor for a second to provide some assistance. From here bend your legs at 90 degrees and hold them there.
As you straighten your legs, drop your torso down onto the ground as well. From here, you can crunch up and return to the starting position by bringing your knees
back to 90 degrees.
7 . Leg Lifts
How to do it: Start by sitting up straight with your head lifted and your back flat. From this position, curl one arm towards the chin while maintaining engagement on exercises on the other side. As you hold this position, straighten both legs about one foot off the ground. Pulse your feet up and down while keeping them separate in
an “up-down” motion with enough space to complete one full rep.Here are some pro tips for laying flat on the floor – your lower back should be touching it. You can prop up your feet a little higher if you find yourself unable to do this.
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8. Hollow Body Hold
How to do it: Lie on your back with your knees bent and lifted towards your hip bones. Crunch up so that you can bring your shoulders off the ground. From this position,
drop your chin to your chest and lift up as high as you can. Extend your arms towards the ceiling, thumbs trailing. Extend your legs straight up towards the ceiling
and suspend them off the ground by a few inches while they get close to touching it. Now raise your lower body half an inch to find your most comfortable position.
This will make the movement easier for you. I’ll start by extending my legs to get into a good Mountain Pose. To do this, I’ll need to lower my shoulders and keep exercises
my back flat. Place your arms in front of you, palms up, with your elbows and upper arms on the ground. Find your most comfortable position and lock it in!
9. Hip Dips
How to do it: Get into a plank position on your right arm. Lower your left hip towards the floor and push your hips back up in one fluid motion. Repeat this exercise as
long as you want or switch sides after a set number of repetitions.
Tips for doing pushups: make sure to keep your hip bones stacked on top of each other and that you are not leaning backward or forwards. Place your elbow directly
under your shoulder and ensure the arm above the elbow is parallel to the ground. You can place your opposite arm by your side or place it on your hip.
10. Toe Touches
How to do it: Begin by lying on your back. Point your legs upwards and crunch up so that you are touching your toes. Lower down again. To increase the intensity of this
exercise, flex your toes towards your face. This workout will target the lower abs and strengthen them, too.
11. Plank
The plank is a great way to strengthen your core and shoulder muscles, as well as develop balance. Get into the classic push-up position. but instead, rest your forearms
on the floor and keep your back straight, making sure you’re squeezing your abs and glutes at the same time. Aim to hold for around 20 seconds in order to enable all
your muscles to relax, allowing you to get ready for the following poses. Hold your breath through your nose and try not to arch your back when you stretch. If you cannot
do this, try kneeling down so the stretch is easier to manage.
12. Deadbug
Here’s how to do it: Lying on your back with your feet on the ground and arms at your sides, start moving your right leg and then left arm in a walking motion toward you
(one rep per side).
Pro tip: As you are lowering your leg or arm, focus on the single limb. This will help keep you in balance and also prevent injury. For example, as you lower your right
arm and raise your left arm, make sure to not let go of your left hand while continuing with the movement of the right.
13. Vertical Leg Crunch
Start on your hands and knees with your shoulders flat on the ground, butt up in the air, and have some resistance behind you so that there is tension on your hamstrings.
Pull both of your legs as close to you as possible for this exercise.
To avoid neck pain, make sure to do this crunch correctly. Don’t try to rotate your head backward with your arms tense, but instead focus on lifting your shoulders
up towards the ceiling and breathing deeply.
14. Plank Rolls
Here’s a video of me doing a plank rotation on my back. For most people, the best way to work out is in sets. If you do the same amount of reps on both sides, you’re
keeping yourself safe and your muscles protected. Whether you’re doing ab crunches or push-ups, good form is what will get you the results. To perform the plank roll
successfully, breathe deeply and exhale while trying to get your hip as close to the ground as possible.
15. Reverse Crunch
Get on your back, and place them on your chest with your hands behind your head. Engage in a posterior pelvic tilt, going up to your knees and then down to them
(while keeping your spine in a neutral position). Repeat for as many reps as desired.
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