How To Get a Great Core Exercise During Any Exercise
If you thought that the only way to get a flat stomach is to do only abs exercises, you’re wrong!
Actually, you can get a great core workout even when your spinning wheels, lifting weight and throwing punches in kickboxing.
Here’s how to get incredible stomach muscles during any workout:
Keep your back straight! If you want to influence on your abs while cycling, focus on keeping your chest open and your shoulders back. If you’re having a hard time keeping your back straight, raise your handlebars a bit. This will help you lighten the load on your core.
“I always cue clients and classes to bend their knees, tilt their pelvises think: an imaginary belt buckle around your waist would face up slightly, and brace their core. If I were to punch you in the gut, you’d be prepared,” says Kourtney A. Thomas, C.S.C.S. owner of Lagniappe Fitness in St. Louis.
While you’re punching and kicking, you’re putting your core muscles to work. Kickboxing can actually help you get amazing abs.
Pilates is all about the core. Maintaining a right spinal alignment during your exercises will take your core to a whole new level.
Stand and make sure that your weight is distributed through your feet. Keep your pelvis neutral. Your ribs should be directly over your hips and your ears directly over your shoulders. Just standing like this will engage your core muscles.
“Running doesn’t directly work your core, but your core strength impacts your running ability. Strong abs can make your stride more efficient and increase your speed and endurance,” says
To make your abs stronger while you’re running, stand tall, lead with your chest and keep shoulders back.
Another good thing about your core is backwards jogging. You don’t need to go fast, choose your paste.
Balancing yoga poses will definitely help you get a stronger core. Concentrate on your yoga breaths. Inhale through your nose and exhale slowly through your mouth. Even the breathing will help you work your core muscles.
Engage your transversus abdominis during every workout
In order to get the most out of your core-strengthening regimen, take a moment to find the transversus abdominis your deepest core muscle. Once you’ve found it, you’ll want to keep that muscle contracted and tight throughout the course of your workout.
Stretch with segmental rotations
Segmental rotations rotating your core along the spine can help work a variety of core muscle groups with relatively little strain. Begin by lying flat on your back, then bend your knees and pull your feet as close to your buttocks as you can comfortably get them. Keep your shoulders pinned to the floor, and focus on only moving your lower body.
Do a superman flex
The superman focuses on working your lower back’s core muscles. Start out by lying flat on your stomach. Slide a rolled up towel or a small throw pillow under your hips to help support your back. If you’d like, you can also put a folded towel under your face to help support your head.
Lift into a bridge position
The bridge works several muscle groups in your core, making it a highly-effective exercise. Begin by lying on your back and bending your knees. Plant your feet right in front of your buttocks as though you were about to do a sit up and keep your back as neutral as possible not arched, but not pressed down either.
Try plank exercises
Planks are a great exercise for building strength in your core. Start by lying on your stomach and lifting up onto your forearms and the tips of your toes. If you can’t get onto your toes you can balance your weight on your knees and your forearms.
Switch to a side plank
The side plank is similar to a regular plank, except it works the core muscles that line your sides instead of your abdominal muscles. Start out lying on your side and balance yourself on either the forearm or hand on that side of your body whichever you’re more comfortable with.
Squats are a great way to strengthen your core muscles in your abdomen and your back. Start out by standing with your feet shoulder-width apart and your toes pointed forward. Make sure your knees are also pointed forward, and slowly bend your knees while simultaneously bending forward at the waist.
Lunges will help you build core strength while also working your leg muscles. Begin by standing with your feet shoulder-width apart and your toes pointed forward. Keep your arms at your sides and make sure you have enough room in front of you and behind you so you can take a huge step forward or backwards without bumping into anything.
Work towards a 6 pack with the abdominal hold
This move can look a little wonky but it really targets your rectus abdominis.
Challenge yourself with a side crunch
Side crunches look a lot easier than they are. They test your balance and work your oblique muscles.
Hold a front plank
Similar to the side crunch, the front plank looks deceptively easy. This move targets your transverse abdominals and will have your muscles shaking in seconds.
This climb up move is a twist on the classic lying-down crunch that targets the rectus abdominis or 6-pack muscles.
Crank up the cardio
Everything you do that gets your heart pumping, like jogging, biking, or dancing, burns calories. But when it comes to working off belly fat, not all cardio is created equal. There are moves you can do for a killer cardio routine that burn even more calories while engaging your deepest core muscles.
Work your abs 2-3 times a week
Keep your abs in tip-top shape by exercising them at least twice a week using your favorite exercises from this list. If you find you have additional time to exercise, try cardio, yoga, dancing, or other resistance training to keep your core strong.
The key to getting in shape is to exercise regularly. One workout every two weeks isn’t going to get you the results you’re looking for. Perform three to four aerobic workouts per week, starting at 20 to 30 minutes per session. As you become stronger, you can build on that time.