before you jump in any kind of exercise regimen, think safety first.
Talk to your doctor before you begin any new routine, she advises.
There are also a few core-specific precautions to keep in mind with this routine.
LUMINA/ Stocksy
Ensure that you are moving slowly through these movements and engaging the proper muscles.
Never pull your head/neck with your hands when doing traditional sit-up movements.
Unstable surfaces can also be beneficial for buildingcore strength, improving balance, and strengthening your core canister.
Rosales says another misconception is that ab exercises are easy and mindless.
so you can engage our abdominals, we want to set up our pelvis into aneutral position.
Typically, our pelvis sits tilted forward and our spine excessively arched, explains Rosales.
Before any abdominal exercises, we want to tilt the pelvis backward and flatten the lower back.
The muscles that will do this are the abdominals and the hip extensors (glutes).
Rosales has some tips to ensure youre properly getting your pelvis into this neutral position.
Your back should be flat while you perform all of your ab exercises.
you could easily use the surface youre lying down on for feedback.
A strong core helps maintain proper muscle balance throughout your body.
Crunches
Mastering basic crunches with proper form is a good place to start.
To incorporate your upper body, squeeze a Pilates ring as your crunch up.
Push-Throughs
Strengthen and tone your upper and lower abdominals with this effective move.
V-Sits
This isometric hold targets your abs,hip flexors, and back.
Using a Pilates ring will help strengthen your upper body.
Toe Touches
Youll really isolate your abs with this move.
Crunch Rotation
This final variation on basic crunches targets your side oblique muscles.
Rosales says to verify you could easily handle this one before taking on the advanced variations.
Straight Leg Lifts
Now youll challenge your core even more bylifting both extended legstogether.
So, make it easier by using gravity to your advantage, says Rosales.
Place your forearms on an elevated surface, like your mattress, and keep your feet on the ground.
Once youve mastered that modification, you’re able to take on the standard plank.
Side Planks
Thisplank variationworks your obliques, the muscles on the sides of your torso.
One-Leg Ab Plank
This advanced plank variation requires additional balance and core strength.
Huxel Bliven KC, Anderson BE.Core stability training for injury prevention.Sports Health.
2013;5(6):514-522. doi:10.1177/1941738113481200
