Fitness
Time to mix up your core workout routine.
Not only is it more fun to mix things up, but its also worth the effort.
Curry says you dont have to exhaust yourself doing 30 minutes of core work a day.
The way tobuild a strong coreis through consistently training it, she tells Bustle.
As Curry explains, there are three areas of the core that youll want to target.
Theobliquesare the muscles along the sides of your core.
Therectus abdominisis the front layer of the abdominal wall, which most people refer to as the 6-pack.
And thetransverse abdominisis the deeper layer of the abdominal wall, which wraps around the waist.
Heres how to work them all with trainer-recommended crunch variations.
Cross-Body Crunch
Curry suggests cross-body crunches totrain your obliques.
Gently place your hands behind your head for support.
Return back down.
Do this 10 times and then switch sides.
Lift up again and twist the other way, bringing your other elbow to your opposite knee.
Repeat 3 rounds on each side.
Swimmers Crunch
This movetargets the upper core or rectus abdominis, Curry says.
Lie down with your feet planted on the ground.
Your arms will be straight and overhead with your hands touching like youre about to do a dive.
With control, lift your upper body for a crunch.
Keep your arms in the same position.
Repeat 12 times.
Continue for a total of three rounds.
Crunch & A Half
Curry also likes this move to hit the upper core.
Lie on your back with your feet on the floor.
Using your core strength and not your arms,lift your upper body up for a full crunch.
Lower down to the ground and then come back up half that distance for a half crunch.
Repeat this pattern 10 times.
It also trains the muscles in your back, for a full-core workout.
Start in a tabletop position.
Lift and extend your right leg out behind you.
Lift and extend your left arm, reaching out in front of you.
Continue to crunch this way for 10 reps and then switch to the opposite side.
Do a total of three rounds on each side.
Leg Lowers
Emily Skye, a certified trainer and creator of theEmily Skye FIT app, recommends leg lowers.
Maintain a steady pace, aiming to feel the contraction in your lower abs, she tells Bustle.
- Engage your core.
Be careful not to let your back arch.
Aim for 10 reps.
Do three sets.
Instead of raising the upper body you will raise the lower body, he says.
Lie on the floor or on a workout bench.
Slowly lower your legs back down to the ground.
Repeat 15 to 20 reps.
Do four sets.
Bicycle Crunch
Mentus also likes this twisting crunch to work the obliques, as well as the rectus abdominis.
Lie on your back with legs raised slightly up and hands next to your head.
Continue to cycle back and forth in a smooth motion.
Repeat for 30 seconds to one minute.
Studies referenced:
Saeterbakken, AH.
The effects of performing integrated compared to isolated core exercises.
