As we all know situps are not very exciting exercise, nor are the most effective. So throw away all your knowledge about situp workout and embrace this fun way of building a sculpted core.
We don’t do it like others who keep their focus on building the “six pack,” but in truth, abs can only be achieved by working the whole core. Here is four-week crunch-free challenge that work the 360 degrees of muscle is your core.
The core is made of a number of muscles( like lower abs, upper abs, obliques and lower back) and they all complement eachother so lets say if you only work your front, then your lower back will sufer and become weak, and most likely you will start to fell lower-back pain. Spine Universe,states people’s upper- and lower-back pain is caused by weak abs.
Top three exercises for whole core and asculpted midsection are recommended byOxygen Magazine to help you build abs at home. And here they are:
1. Reverse Crunch
Lie on your back,band your legs and put your feet flat on the ground. Then place your hands behind your ears and slowly bring your knees in toward your chest while lifting your shoulders and upper back off the ground. Return to your original position.
2. Crossover Crunch With Reach
Lie on your back ,bend your legs and put your feet flat on the ground.Then lift your upper back off the ground and curl your torso to the right, extending your arms across your body to your right foot. Return to the starting position and repeat on the other side.
Start in a plank position with your hands clasped together, elbows on the ground and feet tucked under.Align your elbows beneath your shoulders and keep your body straight and parallel to the ground. Then contract your ab muscles and hold this position.
Now it’s time to start the challenge!
Day 1 – Reverse crunch: 10 reps / 3 sets
Day 2 – Crossover with reach: 10 reps / 3 sets
Day 3 – Plank: 15 secs / 3 sets
Day 4 – Reverse crunch: 10 reps / 3 sets
Day 5 – Crossover with reach: 10 reps / 3 sets
Day 6 – Plank: 15 secs / 3 sets
Day 7 – Rest
Day 8 – Reverse crunch: 15 reps / 3 sets
Day 9 – Crossover with reach: 15 reps / 3 sets
Day 10 – Plank: 25 secs / 3 sets
Day 11 – Reverse crunch: 20 reps / 3 sets
Day 12 – Crossover with reach: 20 reps / 3 sets
Day 13 – Plank: 30 secs / 3 sets
Day 14 – Rest
Day 15 – Reverse crunch: 25 reps / 3 sets
Day 16 – Crossover with reach: 25 reps / 3 sets
Day 17 – Plank: 35 secs / 3 sets
Day 18 – Reverse crunch: 30 reps / 3 sets
Day 19 – Crossover with reach: 30 reps / 3 sets
Day 20 – Plank: 40 secs / 3 sets
Day 21 – Rest
Day 22 – Reverse crunch: 45 reps / 3 sets
Day 23 – Crossover with reach: 45 reps / 3 sets
Day 24 – Plank: 50 secs / 3 sets
Day 25 – Rest
Day 26 – Reverse crunch: 50 reps / 3 sets
Day 27 – Crossover with reach: 50 reps / 3 sets
Day 28 – Plank: 1 min / 3 sets
By day 28, you will do 50 reps in a row of reverse crunches and crossovers plus a 1 minute plank!
Why is it important to exercise the core muscles?
This muscles hold the body together and balanced.
Symptoms of a weak core are:
Lower Back Pain.
Week core muscles make the curves of the lumbar spine shift, causing unwanted pressure on the discs, vertebrae or facets of the spine.
Poor posture can mean weak core muscles because they keep your shoulders and back in a neutral position by stabilizing the spine and pelvis. If the core is week, then you are more likely to slouch. Slouching can provoke other health problems(neck and shoulder pain).
Core muscles help the body transfer strength when it is needed( throwing a ball, bike riding or kicking a boxing bag)to transfer force into the upper or lower body to create one powerful movement.
So lets build a strong core, not just strong abs and lets have fun doing this four-week challenge and strengthening!
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