Mountain Climbing
Mountain climbing is a great way to keep your core and body in shape like a play online casino keeps your mind in adaquency. They burn calories and increase your heart rate at the same time. To start, position yourself in a plank with your arms elevated off the ground. Keep in mind that your pelvis should be slightly tucked away and your arms should be shoulder width apart. Your legs should also be extended.
After reaching this position, bend your right knee and slowly bring it to your chest. Then, draw your left knee to the chest.
For a more effective exercise, try the rectus abdominis, which is a group of muscles that run down the belly. This exercise should be repeated several times for a better and more efficient result. For those who are new to this type of exercise, professionals recommend doing 15 to 20 reps each time.
Lying Leg Raises
This exercise will strengthen your lower abs, but you won’t need to hold yourself up while doing it. Lie on your back with your legs extended, keeping your hands resting on either side of your body.
Keep your legs in a tight position until they’re at a right angle. Hold for a couple of seconds to bring both legs back to the floor. For optimal results, perform this exercise for around 10 to 15 reps.
If you want to make this exercise more effective, avoid touching the ground. Also, keep in mind that arching your back, which can cause back problems, is not recommended. If you have a problem, consult a doctor before starting the exercise.
Crunches
Most people think of lower abdominal exercises as those that involve the abdominals, but these are actually low-impact exercises that can help strengthen your abs. Although these exercises won’t help you lose weight, they provide you with a more efficient and effective exercise.
To perform a standard crunch, start by lying on the ground with your feet on the floor and knees bent. Hold this position for a few seconds. Then, slowly lift your shoulder blades off the ground, keeping your head behind your head.
Lie down and lower your body to the ground. Do 12 to 20 reps in a row if it’s easy, but reduce the number if it’s too hard. If you’re experiencing severe pain, stop the exercise and inform a doctor.
Scissor Kicks
This exercise is similar to a lying leg raise, but instead of raising both legs at the same time, you perform one leg at a time. To start, lie on your back with your feet slightly wider than your hips and extend both of your legs parallel to the ground. Keep your hands under your buttocks or on either side of your thighs. Lift your shoulders off the ground and bring your legs back to the starting position.
Lift and lower your legs in a single movement, alternating with each movement. Ensure that your feet are at least 6 inches above the ground as you bring them down. This exercise can be performed as many times as you like.
Knee Tucks (With Sliders or Exercise Ball)
You’ll need sliders or towels for this exercise. For this movement, start in a plank position with your feet on the sliders or towels. Hold this position for a couple of seconds. Then, slowly pull both knees toward the chest. Do this as many times as you like or at least ten times if you’re a beginner. Keep in mind that while doing this exercise, avoid hunching your shoulders or leaning too much forward. If you’re looking for a more challenging exercise, use an exercise ball. Position your legs on the ball and draw both knees to the chest.
