If you’ve always wanted 6-pack abs but never knew quite how to go about achieving it, our experts will show you three simple methods to strengthen your core to get the results you desire. Having a fit mid-section will not only make you look and feel great, it has benefits beyond that including preventing injuries from lifting, bending and stretching. It can also help to improve your balance, which is important at any age.
Plank
The first plank method requires only comfortable clothing and an exercise mat suitable to work out on. Begin by getting down on the floor on your knees and put your forearms flat on the floor. Then put your hands together and extend your legs out behind you. Make sure your back is lowered and straight, not raised and arched. Then hold that position for 30-seconds to a minute. That’s the ideal amount of time for this exercise, but don’t be discouraged if you need to build up to it. It’s perfectly okay to start slow and go as long as you can tolerate it. Just make sure to breathe the entire time you are holding this position. Ideally you should be able to complete 3-4 sets as your target goal. The instructional video below will show you how our fitness expert performs this exercise so you can be sure you are in the correct position every time.
Side Plank
The next method is called a side plank, which also works the core and is important in any exercise routine. Begin by getting down on your mat on the floor on your right side leaning on your arm with your elbow bent and forearm flat on the floor. Your back should be in a totally flat position, as well as your stomach with your belly button in. Once you have the position correct and you feel comfortable holding it, reach your left arm into the air and try to hold it up for about 30-seconds. If you can’t hold it that long, go as long as you can and try to go a bit longer each time you perform this routine until you can go the full half minute. Then switch sides and get in the same position on your left side with your right arm extended up. Always remember to breathe, and smile! Exercise should be a fun part of your day!
For easy reference, you can watch our fitness expert in the video below to ensure your position is correct and you perform this routine properly each time.
Shoulder Tap Plank
The shoulder tap plank combines core strengthening with your shoulders which is another important part of fitness that can increase your overall strength and prevent injuries such as strains and sprains. If you feel intimidated to reach for something on the top shelf at the grocery store, or you’re not confident to take that swing on the golf course, this routine will enable you to build your muscle strength and do those things with ease instead of trepidation.
To begin, get on your knees with your hands on the floor making sure your shoulders are aligned with your wrists and get into the plank position by stretching your legs out straight with your feet wide apart which will keep you stable and prevent any rocking back and forth. From there lift up your left hand and tap your right shoulder. If you find it difficult to perform this routine with your legs straight out you can bend your legs and put your knees on the floor. Just make sure to keep your shoulders aligned with your wrists. Repeat tapping right, then left, then right again and keep repeating this movement from side to side for 30 – 45 seconds.
Again, if you need to start slowly and build up to that amount of time, it’s perfectly okay to do so. If you make this a part of your regular exercise routine you will find it gets easier each time and before you know it, you’ll be shoulder plank tapping like a pro. Speaking of which, you can refer to our pro in the video to make sure you are in the proper position to perform this routine correctly.
Just think how you’ll feel knowing you’re in good physical shape to enjoy your life even more. Staying fit makes it easier to do your favorite activities no matter what they may be. It can also help with managing weight, enhance cardiovascular health, and improve muscle mass to protect bones, which is important for mobility, flexibility and range of motion.
We hope you enjoy making these exercises a part of your daily routine so you can look and feel your best, and get the most out of each and every day with more energy, which makes for a happier mood!