Planks can strengthen core and boost overall health
Having a strong core is essential for overall strength, stability, and postural alignment. To help you strengthen your core and boost your overall health, below are some effective ab exercises along with instructions on how to perform them properly.
Ab exercises to help strengthen core and boost health:
1. Plank
- Start by lying face down on a mat or a comfortable surface.
- Place your forearms on the ground with elbows aligned directly under your shoulders.
- Curl your toes under and lift your entire body off the ground, keeping your back straight.
- Engage your core, glutes, and thighs, and hold the position for as long as you can. Aim for at least 30 seconds to a minute. Repeat 3-5 times.
2. Bicycle crunches
- Lie flat on your back with your hands behind your head.
- Lift your head, neck, and shoulders off the ground and bring your knees toward your chest.
- Slowly, bring your right elbow to your left knee, extending your right leg out simultaneously.
- Repeat on the other side, bringing your left elbow to your right knee.
- Continue alternating sides for about 10-15 repetitions on each side.
3. Russian twists
- Sit on a mat with your knees bent and feet on the ground.
- Lean back slightly while keeping your back straight.
- Hold your hands together in front of your chest or grab a dumbbell or medicine ball for added resistance.
- Twist your torso to the right, touch the ground with your hands or the resistance object, and return to the centre.
- Repeat the twist to the left, touching the ground, then return to the centre. Do around 10-15 twists on each side.
4. Dead bug
- Lie flat on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
- Extend your right arm overhead and at the same time, straighten your left leg, hovering it slightly above the ground.
- Return to the starting position, then repeat on the opposite side. Alternate for 10-15 repetitions on each side.
5. Mountain climbers
- Start in a high plank position with your hands directly under your shoulders.
- Drive your right knee toward your chest, then quickly switch and drive your left knee toward your chest.
- Continue alternating legs in a running motion, increasing the speed for an added challenge.
- Aim for 20-30 seconds or do 10-15 repetitions per leg.
6. Reverse crunches
- Lie flat on your back with your legs straight up in the air, perpendicular to the ground.
- Place your hands on the floor, palms facing down for stability.
- Engage your abs and lift your hips off the ground, curling your knees toward your chest.
- Slowly lower your legs back to the starting position without touching the ground.
- Repeat for 10-15 repetitions.
Remember to always maintain proper form throughout each exercise, breathe steadily, and avoid straining your neck or back by keeping them aligned and relaxed. It's also crucial to consult a healthcare professional before starting any new exercise program, especially if you have pre-existing conditions or injuries.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.