There is a lot to do for your core just having the six-pack abs. You need a strong core if you want to squat heavy. Even if you want to improve your balance, then also a strong core is needed. This means you need to do the best abs exercise. Your core includes all the muscles between your hips and chest. When you do the ab workout, it fires up all the major muscles, and mostly the exercises which are included are dead bugs, side planks, and hollow holds. If you want to see the major results, then it is also very important to train your abs.
You must focus on pulling your navel towards inwards for keeping your abs muscles totally engaged. If you are doing any movement on the back then you need to make sure that you should press your lower back on the floor so that the work is done by abs, not the spine. Some of the best abs exercises which you can do are as follows:
- DeadbugÂ
Firstly you have to lie on the back with your arms which must be extended towards the ceiling and the legs should be bent at 90 degrees. Your back must be pressed on the floor and then extend the right leg and lower it until the heel touches floor and also your left arm touches the floor overhead. Continue for 30 to 60 seconds and then start your next move.
- Plank
Sit on the heels and then you must walk your hands out. Then you have to extend the legs such that your wrists stack under your shoulders with the straight arms and then the body will form a straight line from your heels to your shoulders. You have to balance on the feet balls, gaze slightly, and then keep your abs engaged. Keep this pose hold for 30 to 60 seconds.
- Reverse crunch
Lay on your back and lift your legs so that your thighs are also perpendicular to the ground and bend your knees. Press your lower back on the mat and then curl knees into the chest to life the hips from the ground. Then start again with the control. Then continue for the 30 to 60 seconds, and then start with the next move.
- Hollow rock with the hold
Sit on the mat with the bent legs. Then you should squeeze the legs together and abs must be engaged by lifting the legs so that the calves are parallel to the floor. Then you must roll your body backward till your middle back gets in touch with the floor. With the control, engage your abs and rock the body back.
Start these exercises and this will help you making abs. Continue all these poses for 30 to 60 seconds and then you must continue to the next move. Some other exercises are bear crawl, heel taps, Beast hold, seated rotation, and much more. These exercises can be done at home with no equipment.
