1. Hollow plank
Why: It works your all abs muscles, including the deep-lying stability muscles, as well as strengthening your lower back.
2. Plank side-to-side feet jump and tuck
Why: It works your upper and lower abs, as well as your obliques (side abs)
3. Bicycle crunch
Why: It primarily works your obliques, but your upper and lower abs are also heavily recruited to keep your upper back and feet up off the floor.
4. Rolling plank
Why: A tough variation on the classic plank that places more emphasis on your obliques.
5. Heel touch
Why: Far harder than it looks, this move works your upper abs and obliques.
6. Side plank crunch
Why: Another move that works your obliques, while the crunch movement recruits the small stabilising muscles to keep you balanced.
7. Legs-together hip thrust
Why: One of the hardest and best ways to work your lower abs, which is crucial if you want to turn a four-pack into a six-pack.
8. Press-up kick-out
Why: A challenging but rewarding move that works your chest and shoulders as well as your abs.
9. Plank with leg raise
Why: Raising your legs alternately will force your entire core to remain activated for the full 20 seconds of work.
No comments:
Post a Comment