HEALTHY LIVING

WATCH: Skip the crunches and challenge your core with these 4 ultra-tough moves

Strong abdominal muscles are key to maximizing strength and stability, maintaining mobility and reducing the risk of injury. (Al Arabiya)

Strong abdominal muscles are key to maximizing strength and stability, maintaining mobility and reducing the risk of injury.

So you can skip crunches and challenge your core with these 4 ultra-tough moves.

• Perform 3-4 sets
• 8-12 repetitions
• 60 second break between each set

 

1. Plank to Push

Start in a plank position on your forearms with your feet shoulder width apart and your lower back flat.
Press your body up to a push-up position and then lower yourself back down into the plank.
alternate sides as you perform each rep

2. Dead Bug

Start with your legs up so your knees are bent at 90-degree angles.

Keep your back as flat against the floor possible and you need to maintain this position throughout the movement

Slowly lower your right arm and left leg at the same time, exhaling as you go.

Keep going until your arm and leg are just above the floor.

Then slowly return to the starting position and repeat with the opposite limbs.

3. Spider Plank

Start in a push-up position, hands on the ground directly underneath your shoulders, legs extended backwards with your toes on the ground, so your body is in a straight line.

Lift your right leg and bring your knee towards the outside of your right elbow.

Return to plank position

Repeat the movement with the other leg.

4. Bird Dog

Start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees.

Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back

Now bring your left leg to touch your right elbow under your stomach.

Return to starting position

Extend your leg and arm out again.

Repeat on the other side

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Last Update: Wednesday, 27 December 2017 KSA 13:16 - GMT 10:16
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