Categories: FITNESS

No1 best core workout for rock-solid abs in your 30s:

Warm Up:

Jumping jacks and dynamic stretching to get your blood flowing.

Planks:

Planks target the rectus and transverse abdominal muscles as well as the obliques and lower back.
Assume a pushup position with your hands directly below your shoulders.
Keep your body in a straight line, and engage your core.
Hold this position for three sets of 30 to 60 seconds.
For added challenges, try side planks or Superman planks.

Bicycle Crunches:

Bicycle crunches target the rectus abdominis and the obliques.
Lie flat on your back with your knees lifted and bent to 90 degrees.
Crunch your upper body up as you bring your left elbow to your right knee while extending your left leg.
Switch sides, bringing your right elbow to your left knee while extending your right leg.
Complete three sets of 15 to 20 reps on each side.

Russian Twists:

Russian twists target the transverse abdominis and the obliques.
Sit on the ground, bend your knees, and lift your feet off the floor.
Clasp your hands in front of you.
Lean back slightly without rounding your spine.
Twist your torso to the left, then to the right, touching your hands to the floor for each side.
Complete three sets of 15 to 20 reps per side.

Leg Raises:

Leg raises activate your lower abs.
Lie down flat on your back.
Place your hands below your glutes for added support.
Keep your legs straight as you lift them, keeping them together to form a 90-degree angle with the ground.
Gradually lower them with control until they’re just above the floor.
Complete three sets of 12 to 15 reps.

Cool Down:

Finish your workout with five to 10 minutes of static stretching focused on the targeted core area to improve flexibility and prevent muscle soreness.
This comprehensive core workout incorporates isometric and dynamic exercises to engage all core muscles, including the rectus abdominis, transverse abdominis, and obliques. Remember to maintain proper form throughout the workout and progressively increase the number of reps and sets to continue challenging your core muscles.

charmbody_2x1gbe