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3 Classic Core Exercises To Sculpt Your Abs

July 25, 2012

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woman doing a plank for core exercise
Image: FreeDigitalPhotos.net
Starting position for Plank. Bend arms at the elbow and put weight on your forearms.




woman doing sideplank for core exercise
Image: FreeDigitalPhotos.net
Sideplank-Make sure you switch to the opposite side.





woman doing core exercises on a stability ball
Starting position for Bridge with a stability ball. Lay back flat on the floor. Raise hips aligning body in a straight line.




Working the core muscles in the body will not only burn fat and calories but it will also sculpt your abdominals, build core strength and protect your back from injury. Many back injuries are caused because the abdominal muscles are weak and cannot protect the lower back in times of need. Plus working the midsection is necessary to get rid of a pot belly, belly flat, and the spare tire caused by excess fat accumulation. Although there are tons of exercise equipment companies out there claiming that their product reduces belly fat, the best way is to use classic core exercises. By performing these exercises you can build and measure the strength of your abdominal muscles in three different directions.






Plank

Start off in a pushup position and bend your arms at the elbows, placing all your weight on your forearms on the ground. Keep your body in a straight line. Contract your abdominals and glutes and hold for 30 seconds. Remember to breathe, do not hold your breath.






Side Plank

From your pushup position, turn your body to one side. Keep your body straight, still propping your upper body weight on your forearm. Raise your hips so your body forms a straight line from your nose to your toes. Brace your abdominals and hold for 30 seconds. Flip to the other side and repeat
 





Bridge

Lie on your back with your knees bent, feet flat on the floor. Keep your back in a neutral position, not arched and not pressed into the floor. Tighten your abdominal muscles while you raise your hips off the floor bringing them in alignment with your knees and shoulder. Make sure you continue to breath while holding this position. Hold for 30 seconds. Return to floor and repeat.