1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 1 : 2 : 1 : 1 : 1 Plank: Planking is a great way to stretch your core muscles, such as the abs and lower back muscles. To keep your core workout enjoyable and challenging, you can do this exercise in a variety of ways. To begin, place your hands and toes in the same planek position, with your hands shoulder-width apart and your back flat. Hold the position for 30 – 60 seconds, then rest, repeat as required.
2. The Russian twist is a traditional abdominal workout that also strengthens your obliques. Start by sitting on the floor with your knees bent and your feet flat on the floor. Lean back to keep your torso at a 45-degree angle and hold a weight or medicine ball in both hands. Turn your torso to the left and then right, and repeat for desired reps.
3.. 3. Reverse Crunch: The reverse crunch is a great way to loosen your lower abdominal muscles. Lie on your back with your legs bent and feet flat on the floor, with your legs bent. Put your hands on the floor and raise your hips off the ground. Then, slowly lower your hips back to the ground and repeat this process. Repeat for required reps.
4. The bird dog is a multi-plane exercise that targets your core from all angles. Start by going on all fours with your hands directly underneath your shoulders and your knees directly under your hips. Slowly lift your right arm and left leg off the ground, hold the position for a few seconds, and then return to the starting position. Then repeat on the other side.
5 p.m. Medicine Ball Slams: Medicine ball slams are a great way to strengthen your core while also increasing your heart rate. Start with your feet shoulder-width apart and holding a medicine ball in both hands. Then, raise the ball over your head and smash it into the ground as hard as you can. Start with a quick pick up and repeat for the required reps.