Exercises to achieve a stable abdominal core without equipment
The following exercises are a great way to strengthen and stabilize your abdominal core without having to go out and purchase equipment. Some of them can be done just about anywhere, and are simple enough to do in front of the TV, so you have no excuse not to do them!
1. Ab bracing: this is pretty much the simplest of all exercises for a stable abdominal core, and can be done without anyone even knowing you are doing an exercise. Simply contract your abdominal muscles gently. To be sure you are not overdoing it, you should simply feel that you are pulling your belly button back to your spine. You should really be bracing your abs when doing any physical activity, be it working or working out, to stabilize your spine and prevent injury. Remember to breathe!
2. Plank position: this yoga and pilates staple position is great for not only a stable abdominal core, but also to strengthen the arms, legs and bum. Plank position is simply the pre-pushup position. Be sure that your back is straight and your arms are not locked. Simply stabilize yourself in this position to isometrically strengthen all involved muscle groups.
3. Pushups: Not only is the pre-pushup position great for strengthening the core, but the actual pushup does the job too! Use your ab bracing and be sure to breathe freely during your pushup. The bent-knee pushup works too.
4. V-Sits: One of the most effective "sit-ups" out there, a v-sit involves the entire body. Being lying flat on your back with your hands above your head. Inhale deeply, and then on your exhale, raise both your arms and legs until your body is in a v position. Hold as long as you can, and then slowly lower yourself back down to your beginning position.
5. Russian Twist: this exercise is really a continuation of the v-sit. Once you have lifted your body into the V-sit position, simply twist your upper body to the right and back to the left again. Repeat once or twice each time you come up into your v-sit.
All of these exercises easily incorporate into not only your workout, but your everyday life. So next time you are sitting in front of the TV flipping through the channels, remember these exercises and take a step towards a stable abdominal core and flat abs!
1. Ab bracing: this is pretty much the simplest of all exercises for a stable abdominal core, and can be done without anyone even knowing you are doing an exercise. Simply contract your abdominal muscles gently. To be sure you are not overdoing it, you should simply feel that you are pulling your belly button back to your spine. You should really be bracing your abs when doing any physical activity, be it working or working out, to stabilize your spine and prevent injury. Remember to breathe!
2. Plank position: this yoga and pilates staple position is great for not only a stable abdominal core, but also to strengthen the arms, legs and bum. Plank position is simply the pre-pushup position. Be sure that your back is straight and your arms are not locked. Simply stabilize yourself in this position to isometrically strengthen all involved muscle groups.
3. Pushups: Not only is the pre-pushup position great for strengthening the core, but the actual pushup does the job too! Use your ab bracing and be sure to breathe freely during your pushup. The bent-knee pushup works too.
4. V-Sits: One of the most effective "sit-ups" out there, a v-sit involves the entire body. Being lying flat on your back with your hands above your head. Inhale deeply, and then on your exhale, raise both your arms and legs until your body is in a v position. Hold as long as you can, and then slowly lower yourself back down to your beginning position.
5. Russian Twist: this exercise is really a continuation of the v-sit. Once you have lifted your body into the V-sit position, simply twist your upper body to the right and back to the left again. Repeat once or twice each time you come up into your v-sit.
All of these exercises easily incorporate into not only your workout, but your everyday life. So next time you are sitting in front of the TV flipping through the channels, remember these exercises and take a step towards a stable abdominal core and flat abs!
Source...