5 Exercises to Tone and Strengthen your Core

5 EXERCISES TO TONE YOUR ABS

The following exercises will not only tone your stomach but will also strengthen your core as a whole, improve your posture and help you stand taller.
Correct form when performing these exercises is paramount as improper form can cause back pain. If you are unsure, consult a Personal Trainer or an exercise specialist.
Sets and Reps at the bottom of the page.
1. V SITS
V sits work the transverse abdominis (TA) that helps to pull the stomach in and protect the internal organs, the rectus abdominis (RA) that gives the appearance of six-pack abs and the hip flexors. Below are variations for beginners and intermediate and to the right, advanced.
Beginners/ Intermediate                                    Advanced
2. MOUNTAIN CLIMBERS
Mountain climbers work your transverse abdominis (TA), shoulders, chest and triceps in an isometric contraction to stabilise your body and your hip flexors to bring your knee up.

 

3. LEG RAISES WITH A HIP RAISE
Perform both the leg raise in the first image and when your legs are at 90 degrees, lift your hips off the floor, as seen in the second image. This exercise works your stomach and hips.

 

 

4. SIDE PLANK HIP DIPS
Another all-rounder, this exercise not only works your obliques it also works your rectus abdominis (RA), serratus anterior (the muscles located under your scapulae) and rectus femoris on the front of the leg.

5. INVERTED CRUNCHES
Great for you RA, hip flexors. Bring your hips and shoulders off the floor for a better result.

 

 

If you have any questions about the exercises, please leave me a comment and I will reply as soon as I can. I am sometimes away teaching a retreat so if I don’t reply for a few days, please be patient 🙂
Suggested sets and reps:
3 Sets
V Sits – 10 reps
Mountain Climbers – 20 reps
Leg and Hip Raises – 12 reps
Side Plank Hip Dips – 10 reps on each side
Inverted Crunches – 15 reps
Perform the exercises back to back with no rest, taking a 2-minute rest in between sets.

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