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Try the Bodyweight Ab Circuit for Strong Core

We all want to have a strong core especially when we see popular actors showing off their tight midsection. Having ripped midsection is not just about showing off a fine physique but it also about protecting yourself against back problems, while improving your flexibility and strength too. Unfortunately, many of us think that in order to get a strong core, you will need to use weights like dumbbells and barbells but sometimes something simple as bodyweight exercises can actually do you some good.

If you are wondering how to tighten your core using bodyweight exercises, try this ab circuit on for size. For this circuit, you will be repeating these exercises as follows: round 1 (1 minute each move), round 2(45 seconds each), round 3 (30 seconds each) then you should rest for 1 minute in between rounds.

  • Feet elevated sit-up to Russian twist. As the name suggests, lie on your back on the floor with your legs raised and knees bent at 90 degrees. Raise yourself into a sit up then perform a Russian twist. Go back to your first position and repeat as many times as you can within one minute. Make sure that you tighten your core throughout the exercise.
  • Glute bridges. Lie down on the floor on your back with your feet flat and your knees bent. Push down on your heels to help lift your hips off the floor and as far as you can manage. Make sure that your back remains straight while you are in the raised position. Go back to your starting position and repeat.
  • Plank knee drives. Here’s another bodyweight core workout that you can add to your circuit training. You should go into a plank position with your forearms resting on the floor and your weight resting on the balls of your feet. Drive your left knee towards your chest quickly then go back to your first position. Repeat with the other knee. Keep alternating for a full minute. See to it that your back remains straight in this exercise.
  • Deadbugs. Try this workout on for size. Start by lying on your back on the floor with your hands out and facing toward the ceiling. Bring your knees, feet and hips to 90 degrees. Extend your left leg until your heel is just a few inches above the floor. Make sure that your core is tight throughout this exercise. Bring your left leg back to 90 degrees then repeat with the opposite leg. Do as many reps as you can manage in one minute.
  • Heels to heaven. For your final workout, lie down on the floor on your back with your legs straight and your arms up at the sides of your head. Curl your hips upward and all the way until your shoulders to raise your heels toward the heaven. This workout will activate your abdominal muscles. Hold this pose for a few seconds before releasing. Repeat.

 

 

 

Sources: huffingtonpost.co.uk

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