Did you know that only 1 in 5 people work out, and most people who visit gyms regularly are those between 18 and 34? If you’re over 30, you probably realize that staying in shape gets more challenging as you age.
You could turn to diets, pills, and other ‘miracle cures,’ but working out is the best way to stay in shape. One of the best areas to focus on is your core.
Performing an abs workout challenge is a great place to start, but there are many ways to perform these. Keep reading to learn about the best workouts for your abs and core.
Dedicate Yourself to a Timeframe
Fitness training is something you should work your way into slowly. You don’t need to start working out hours each day. Instead, start small.
Start by dedicating yourself to 10 minutes a day. Then, gradually work your way up. You’ll protect your body by doing it this way and build your core muscles as you go.
Additionally, choose a timeframe. For example, start with a seven-day focus in mind. After completing that, do another seven-day challenge.
After completing a few of these, you might be ready for a 30-day challenge.
Understand Your Core
Before you strengthen your core, you must understand what muscles it contains.
Your abs are one of several muscles in your core, and they refer to your stomach muscles. In addition, your core includes muscles in your lower back, hips, and pelvis.
Combined, these muscles make up your core and link your upper and lower body parts together.
Having a strong core makes you stronger in general and is helpful for most physical activities. A strong core also improves your balance and stability.
Use a HIIT Workout
One of the best types of workouts for core strengthening is HIIT workouts. HIIT stands for high-intensity interval training.
You can begin with a 10-minute HIIT workout. You can even start with only five or six minutes.
During a HIIT workout, you perform intense exercises for a set period. The time can be as short as 15 seconds to several minutes. Then, you stop for a short break, such as 30 seconds.
After your short break, you repeat the intense exercises. You continue this pattern for the length of your workout.
HIIT workouts are ideal for working out your abs and core, but you can also use them for working out other body parts. To strengthen and build your abs, you must use the right exercises that target these areas.
Use the Right Ab Exercises
Varying your exercises is vital for reaching all the muscles in your core. As you look for the best ab exercises, consider adding these to your workout challenge:
While lying on your back, lift your legs up straight up and lift your hands up like you’re trying to reach the ceiling. As you reach, your shoulders should come off the floor.
You can try this in several ways. First, perform the exercise and hold it for 5 to 10 seconds while extending upwards. Then, relax for a few seconds and repeat.
The other option is to skip holding the position. Instead, reach up and then relax, and repeat.
Start by doing ten toe reaches and work your way up to more.
Planks are one of the most common exercises you can do, but there are many variations.
Basic planks consist of positioning yourself on your toes and forearms. Once in this position, keep your body straight and hold for as long as you’d like. Some people start with 10 seconds and build up to one minute or longer.
Next, try side planks. Lie on one side with one forearm on the ground holding yourself up. Place your other hand on your waist.
Hold this position and then roll to the other side. Repeat as many times as you’d like.
Another variation is knee-tap planks. Begin in a plank position for this one. Next, slowly drop your knees to touch the ground and then straighten your legs out once again.
Crunches are another staple exercise for a core workout. To do this, lie on your back and bend your knees. Next, cross your arms over your chest.
Once in this position, lift your back up off the floor and hold for 5 to 10 seconds. Lie your back down afterward and repeat. You can also repeat these without holding.
You can also try bicycle crunches. You’ll be in the same position, except you must place your hands on the back of your head. You’ll be doing two different things with bicycle crunches.
First, you must lift your legs off the ground, pushing back and forth like you’re riding a bike. At the same time, you’ll lift your head slightly toward the knee that’s moving toward you.
Dead bug is another great exercise for building your abs. Start by lying on your back on the floor.
Next, lift your arms straight up toward the ceiling. Lift your legs up with your knees bent, extending your feet toward the wall.
Simultaneously, stretch your left arm back toward the floor while straightening your left leg out across the floor. Don’t touch the floor with your leg, though.
Then, switch to the right arm and left leg. Repeat this exercise as many times as you can. Start by trying ten repetitions and working up to more.
Get an Online Coach
Working out requires motivation and drive. It also takes time and dedication. While some people have these qualities on their own, others don’t.
Hire an online coach if you need some motivation and encouragement. Having an online coach holds you accountable for working out, but it also provides guidance. It could be the one thing you really need to get in shape.
Start an Abs Workout Challenge
An abs workout challenge can help you stay in shape. It can also help you become stronger and healthier. Are you ready to start working out?
We can help you. At Z Physique, we offer tips, training, and personal coaching services. We can customize the services to meet your needs and help you reach your goals.
Contact us today to learn more!