Workout of the Day: 9 Exercises for Strong Abs and a Healthy Back

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

You will pump all your core muscles well, moving at your own pace.

A good core workout should work not only on your abs, but also on other muscles that are equally important for healthy posture and athletic performance.

Exercises of this complex will pump the rectus and oblique muscles of the abdomen, flexors of the hip and buttocks, extensors of the back and shoulders. In 20-25 minutes of work, you will load the body well, and due to a short rest you will be able to finish the workout without shortness of breath and unpleasant sensations.

How to do a workout

The complex consists of three parts. You can rest between exercises and circles if necessary, but try not to do this for too long.

1st part (2 circles)

1. Plank from dog pose and bringing the knee to the elbow - 10 times.
2. Knees to chest on the press - 10 times.
3. Raising the legs in the gluteal bridge - 10 times for each leg.

2nd part (2 circles)

1. Abduction of the thigh on all fours - 10 times from each leg.
2. Swinging bar - 20 times in total.
3. "Superman" with W-position - 10 times.

3rd part (2 circles)

1. Hips in the "bear" plank - 20 reps.
2. Shoulder Knee Raises - 20 reps
3. Side plank with knee lift - 10 times on each side.

How to do the exercises

Plank from dog pose and bringing the knee to the elbow

The starting position is the downward-facing dog pose from yoga: the socks of the feet and palms are on the floor, the back, arms and legs are straight, the body resembles an inverted V. You start from this position and return to it each time.

While lying down, tighten your buttocks to avoid arching in the lower back. Try to touch your elbows with your knee or bring them as close as possible. Alternate your legs every other time.

Knees to chest on press

Press your lower back to the floor and keep your abs taut throughout the exercise. Try not to lower your feet to the floor until you finish the set.

Leg raises in the gluteal bridge

Tighten the glute muscles of the supporting leg so that the pelvis is at the same level for the entire approach. Each time you touch the mat with the heel of your working foot, try to keep it straight.

Abduction of the hip on all fours

Place your wrists clearly under your shoulders, abduct your straight leg, trying to keep it parallel to the floor.

Swing bar

Make sure that the lower back does not fall, twist the body, lower the hips until they touch the floor. Try not to move your shoulders.

Superman with W-position

Tighten your buttocks at the top of the exercise, keep your legs straight, pull your elbows towards you.

Hips touching in the "bear" plank

If you lack a sense of balance to perform your touches, just stay in the bearish bar for 30 seconds. If you manage to rip your arms off without losing your balance, do the exercise as shown in the video. Try not to shake the body too much while driving.

Raising the knees with support on the shoulders

Lean on your shoulders and shoulder blades, do not put your pelvis on the floor until the end of the exercise.

Side plank with knee rise

Try to keep your pelvis at the same level until the end of the exercise. Do an equal number of times in both directions. If this is too difficult for you, just stand in the side plank for 30 seconds.