bored with your fatty midsection? Chisel your middle and prevent lower back injury with this core workout. Functional core training also creates a solid base for your body, allowing you to stabilize your spine, which improves and controls your posture.
- PULLING WEIGHT
The Pulling Weight exercise is a great way to strengthen your lower back and tone your arm, as the result it can burn your armpit fat. Adding weights into this movement can push your workout performance on top for the best result.
START: Lie on stomach, holding weights with arms extended straight out to the sides. Imagine punching and elongating arms out to sides to get maximum length and engagement.
FINISH: Engage abdominals then reach arms back toward legs, lifting head and chest. Extend arms out again while lowering body back down. Hold for two to five seconds and lower back down to complete one.
- SIDE PLANK KNEE UP
Do you feel annoying with your side fat? Do not let the shame drag you down with sadness and disappointment. It’s time to rock on and beat up fat with these strengthening core planks. The traditional plank is one of the most familiar postures for all fitness lovers. However, if you want to push your fitness routine on top, Side Plank Knee Up will be the greatest thing you should do.
START: Lie on your side and position yourself on your bottom elbow and side of your foot. Lift hips in the air, forming a straight line from your ankles to your shoulders and brace your core.
FINISH: While keeping your torso stable, raise your top leg. Then without changing the angle of your body, bring your top knee toward your chest. Pause and then return to starting position. Repeat for 2 minutes.
- PIKE PUSH UP
If you’re not ready yet to do a full Handstand Push-Up, then the Pike Push-Up is the perfect exercise to develop the necessary strength, endurance, and stability as you progress. Once you’ve mastered that movement, you can work your way up to the handstand push-up.
START: Get down your hands and feet. Your arms should be straight and your hands should be shoulder-width apart.
FINISH: Now lift up your hips so that your body forms an upside-down V. Your legs and arms should stay as straight as possible. Bend your elbows and lower your upper body until the top of your head nearly touches the floor. Pause, and then push yourself back up until your arms are straight. Repeat.
Adding scissor kicks to your workout routine helps to strengthen your core and develop several muscle groups in your torso and hips. By building a stronger core you’re improving your stability, posture and balance, which in turn protects your spine and reduces the risk of back pain.
START: Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms on the back of your head. Bend your knees and draw them into your ribs.
FINISH: Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground. Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground. Repeat this move for a total of 20 to 30 times on each leg.
- ARMY CRAWL PLANK
Army Crawl Plank is an amazing core body exercise that targets not only all your core muscles but strengthens and challenges your upper body as well. Plus, Army Crawl Plank helps you stabilize and strengthen your biceps, chest and shoulders.
START: Get into in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
FINISH: Bend your left arm so that it is now in forearm plank position. Then bend your right arm so you are in a full forearm plank position. Lift your left hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself. As you reach the top, place your right palm on the floor under your right shoulder and push back into a full plank. Repeat, leading with the right arm.