Langowski says it’s not necessary, so long as you bring it as close as you can. And don’t worry if your elbows can’t touch the knee. Langowski says you want to keep your abs tight the whole time, so your body stays in a straight line. Continue to do this sequence without rest for one minute.īut be careful not to: Lift your hips high or sink below your midline. Immediately bend your left knee and bring to left elbow, then return to start. Now quickly bend your right knee and bring it to your left elbow, then return to start. Immediately lift your left hand and tap your right shoulder, then return to floor. Lift your right hand and tap your left shoulder, then return it to the floor. Try it: Start in a pushup position with hands on floor, abs tight, glutes engaged. This exercise works the abs, obliques, lower back, and arms all at once. “It helps keep the muscles engaged because you’re moving around,” he says. While planks are an amazing exercise, Langowski says they’re static holds, and you want dynamic movement in your routine as well. Furthermore, be sure not to slam the ball directly under your body-that’s just asking for the ball to bounce back and hit you in the face.
“You want to tilt the hips backward and keep your trunk stiff as you bring the ball behind the midline of your body to avoid injury,” says Comana. Quickly retrieve the ball and repeat for 30 to 45 seconds.īut be careful not to: Arch your back as you lift the ball overhead. With abs tight, immediately slam down the ball down toward the floor, engaging your hips and abs to give you as much force as possible in your slam. Lower into a squat until thighs are parallel with the floor, then drive through your heels and straighten legs, bringing the med ball overhead. Try it: Stand with feet slightly wider than shoulder-width apart, holding a moderately heavy med ball with both hands at chest level. We recommend working it into your routine after a particularly stressful day at the office. Not only does this move target the abs, butt, and hips, but it’s also an insanely effective way to get out some aggression. But if you jump out to a minute from the get-go, because that’s what all your friends on Instagram are doing, your hips are likely to sag too low or pike too high, and that’s asking for an injury.” “So if you start with holding one for 20 seconds, the next time you can go for 25. “Planks are something that you build from every time you do them,” says Langowski. Keep track of your time, and aim to beat it with every workout.īut be careful not to: Hold for so long that you sacrifice your form. Tighten abs and hold the position as long as you can. Your body should form a straight line from head to toe. Try it: Start in pushup position, but instead of resting your weight on your hands, bend your elbows and rest on your forearms. “You’re engaging so many muscles at once, and it helps strengthen all of the core muscles surrounding the spine to help prevent back injury ,” he says. Every trainer has you doing planks because they work, says Mark Langowski, certified personal trainer and CEO of Body by Mark and author of Eat This Not That for Abs.
Come on, you knew this one was going to be on the list.
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