We use our core every day and create with every movement. It is one of the most important aspects of our healthy and properly functioning body. By strengthening your core, you will improve your balance, stability, posture and overall strength, explosiveness, speed and agility. If you have decided that it is time to equalize your core muscles or you want to take your core strength and stability to the next level, these are the best core exercises you can achieve. Here in this post, we are going to cover the best AB exercise for beginners.
Medicine Ball Slam
You will need a “slam” ball for this, as it brings more bounce than your standard medicine ball (which doesn’t bounce at all). While bending your knees slightly, spread your arms and lift the ball directly above your head. Next, get up on the balls of your feet, employing your core muscles as you tilt the ball towards the ground, leaning forward at the waist. Hold the ball as it bounces back up and repeat the motion. Your work not only abs, but also your shoulders.
Slow bicycle crunch
Training is good for strength and endurance and a good option for those who want to feel ‘irritated’ by sit-up or crunch type exercises – without wearing discs in your lower back. Lie on your back, feet on the edge of your head (not back, so you don’t be tempted to roll over your neck), and when your feet stop the speed of the bicycle, you bring your opposite. Elbow to your opposite knee in a ‘rotational crunch’ type of movement. You will feel these predominantly rectus abdominis (your six pack), and obliqueness, along with some nice cross patterning action for our brains, as we get the opposite shoulder and hip movements that work in sync.
If performed incorrectly, there may be more pain than sit-ups. Rubin breaks down how to step safely and effectively. To begin, sit on your knees on the floor, heel touching the floor, hands on either side of your head, shoulders back and relax to avoid tension in the neck. Keeping your feet on the ground, until your back is flat on the ground, or as far as you can. Rise back. Stay straight for a minute, then take a 20-second break. Repeat for five rounds.
The thing with basic planks is that your body adjusts to them quickly, so you should include variables for maximum yield. One way to achieve this is through a three-point plaque, which involves removing a contact point from the floor. Get into the plank position, keep your spine completely upright, lift one foot off the ground, and hold it in place. Avoid leaning in both directions and switch legs every 5-10 seconds.