7 MOVES WHICH CAN MAKE YOUR CORE FLAT
Many of us dream about a perfect body, but they don’t do anything to get it. I know that sometimes the hard workouts and exhausting diets which don’t give us results make us lose our motivations and stop trying to achieve our goals. That is why our team is not going to present you some diet or hard workout plan. We are going to give you a list of easy exercises you should do every day to make your dream come true and get the body you always wanted. We promise you that after only one week you will see the difference.
Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck Repeat it 10 times. (1)
Lie on your back on an exercise mat (or soft ground). Wedge your hands under your butt. Slightly raise your shoulders and feet off the floor (keep a slight bend in your knees) – that’s the starting position. Using your abs, raise your legs to approx. 30 degrees. Keep the rest of your body steady. Then slowly lower your legs back to the starting position (don’t let them touch the floor). Repeat until you complete your reps Do it 10 times. (2)
Your arms must be positioned correctly and your elbows set directly under the shoulders for proper weight distribution.
The spine remains straight(don’t round out the spine ).
Tighten the core to benefit from the exercise.
Keep your legs slightly spread without adding pressure to the hip area. Adjust the distance between your feet as you need it.
Breath slowly and deliberates so that your core is fully engaged and your body is relaxed. (3)
Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck Do this as much as you can. (4)
Crunches with knees up
Start this exercise lying on your back with your hands behind your head and hips and knees bent to 90-degree angle. Then raise your upper body using your abdominal muscles and hold the position for several seconds. After that, lower your body back in the starting position. Do this exercise 10 times. (5)
Sit down on the floor lift your legs off the ground ( if you are having a hard time keeping your feet off the floor you may place your heels on the floor). Interlock your hands and twist from one side to the other. Make sure you look at your hands when they are going from one side to the other.(6)
This exercise will strengthen your core and target your lower abs.
Laying on your back keep place your hands behind the head. Keep your abs tight and lift your left knee to touch the right elbow. Go back to the beginning position, raise your right knee, and touch it with left elbow. Make sure the abs remains engaged and your hands are relaxed, thus preventing you from pulling on your neck. Repeat it 20 times for each leg.
With these 7 exercises, you can make your core flat in a period of one month. They will help you lose your extra weight and tone your body. Start doing them immediately don’t waste more time. Your dream is finally going to come true.