7 exercises to tone abs, sculpt and strengthen the core

Getting tight, flat abs is a goal for many women, not just for a nice look or slim figure, but also to help with daily movements and tasks smoothly. Also, some health issues need you to lose belly fat as a first step in treatment, like insulin resistance and metabolic syndrome.

So it's important to have a strong core in your abs and trunk, since the core connects and supports the upper and lower body, and it's key to how we move our bodies.

Abs and core muscles let you lift stuff from the ground, twist, and move in all directions while protecting your spine. So a strong core is needed to keep moving well through life.

If you sit at a desk for long hours, strong abs and core muscles help keep good posture and get you through long workdays.

In this article, we'll show you 7 top exercises to tone abs and strengthen your core. You can add whatever you want to your current routine, or do them all in a circuit to target your core muscles.

1. Isometric tabletop press exercise

You can't move while doing the isometric tabletop press, but your core will work hard to keep your body steady throughout.

• How to do the exercise

1. Start the exercise lying on your back on the floor, then lift your legs up.
2. Bend your knees at a 90-degree angle toward your belly, toes pointed outward, so your legs are parallel to the floor.
3. Lift your neck and shoulders slightly off the floor, start touching your thighs with your hands, and hold this position for 30 seconds or as long as you can.
4. Keep your spine straight and don’t move during the exercise.
5. You can lower your head and shoulders back to the floor and rest for 30 seconds before repeating the exercise again.

2. Double leg circles exercise

While doing the Double leg circles exercise, your body will want to move, especially your hips and back. Don’t let that happen. Instead, use your core muscles to keep your whole body flat on the floor, with your legs up.

• How to do the exercise

1. Lie on your back with your legs stretched out straight.
2. Put your arms by your sides and your palms facing down.
3. Start by bringing your legs together and lifting them up while keeping your back, arms, neck, and legs straight.
4. Using your abs and core, rotate your legs together in the air in a full 360-degree circle.
5. Keep your hips stable on the ground and don’t lift them when moving your legs.
6. Begin rotating your legs from right to left, repeat several times, then switch and start rotating from left to right, and so on.

3. Sprinter crunch exercise

The Sprinter crunch exercise is a clear challenge for your abs and core to lift off the ground. You’ll also feel a bit of pressure on these muscles when you slightly lean toward the bent knee each time.

• How to do the exercise

1. Lie down on your back, stretch your legs and arms straight out in front of you in a straight line.
2. Lift your torso off the ground, bend your left knee, and bring it toward your left elbow.
3. Straighten your knee again and return your back to the starting position.
4. Repeat the same move with your right knee.

4. High plank with knee to elbow exercise

The High plank with knee to elbow is a basic core and abs exercise because it works all your main muscles. It also targets your hamstrings and lower back and helps build shoulder stability.

• How to do the exercise

1. Lie face down with your back and legs straight.
2. Start by lifting your body off the ground using your hands under your shoulders, feet balanced on your toes, with your feet hip-width apart.
3. Keep this position by engaging your core muscles and keeping a straight line from your head to your heels.
4. Bend your left knee and bring it as close as possible to your left elbow. Hold for two seconds then return your left foot to the starting position.
5. Then bend your right knee and bring it as close as possible to your right elbow. Hold for two seconds then return your right foot to start. Keep alternating knees.

5. Side plank knee to chest exercise

The Side plank knee to chest works your core and abs. It also challenges your balance since you use only your forearm and side of your foot to hold your body up on the floor.

• How to do the exercise

1. Lie down on one of your sides on the floor with your legs straight.
2. Start by lifting your body off the floor using one of your forearms placed under your shoulder to stabilize your upper body.
3. Lift your hips off the floor and use the side of your foot to stabilize your lower body.
4. Bend your left knee toward your chest at a 90-degree angle with your toes curled, then return it to the start position.
5. Repeat the same with your right knee, alternating between your knees.

6. Plank reach exercise

The Plank reach tightens your abs and core muscles by challenging your balance as you stretch your arm out while keeping your body steady.

• How to do the exercise

1. Lie face down on the floor with your feet wider than your hips.
2. Lift your upper body by bending your forearms under your shoulders, and support your lower body on your toes while keeping your body straight from head to heels.
3. Stretch your right arm forward as far as you can while keeping the rest of your body stable.
4. Bring your right arm back to the starting position.
5. Repeat with your left arm, alternating between arms.

7. Standing woodchop exercise

Standing woodchop is a functional core and abdominal exercise. You can use it in daily movements like lifting things from the floor or placing items on high shelves.

You can start this exercise at first without weights, and add weights over time to increase the workout intensity, or as you prefer.

• How to do the exercise

1. Start by standing straight, with your feet wider than hip width.
2. Stretch your hands together (or holding a weight), out past your knees at an angle and tighten your core and abs toward the right side of your body.
3. Bend your knees, and rotate your left heel off the ground, while keeping your right foot flat on the floor.
4. Raise your hands together and lift them above your left arm as much as you can toward the left side of your body.
5. Rotate your right heel off the ground, while keeping your left foot flat on the floor.
6. Alternate like this between sides while tightening your abs and core.

Article source:- 1.