Crunches For Busy Women: 6 Core-Toughening Exercises

| July 30, 2023 | Bodybuilding and Fitness Nutrition | No Comments

To emphasize your abdominal muscles, you need to be focused enough on the goal, which means that you have to have great discipline. These exercises will not only help you reduce your waistline but also help you maintain your body properly. Without a doubt, a solid core is one of the most sought-after physical attributes today.

Knee-to-elbow plank

  • First, you need to start in a standard plank position.
  • With your palms firmly planted on the ground, and then maintain a straight line from your shoulders to your heels by engaging your core muscles.
  • Next, your feet should be hip-width apart, and then lift your right leg an inch or so off the ground and bring your right knee toward your right elbow while keeping your hip as stable as possible.
  • Return the right leg to the ground and repeat on the left side.

Plank with leg elevation

  • Get into the push-up position but with your weight on your forearms instead of your hands.
  • Contract your abs, squeeze your glutes, and keep your body straight from head to heels.
  • Raise your right leg and hold that position for 1 second.
  • Lower the right leg and raise the left.
  • Continue alternating from one side to the other for the prescribed time or repetitions.

Crunches with parallel arms

  • Lying on your back, raise your upper body, arms outstretched and parallel.
  • Then return to the starting position.

Hands-to-knees crunches

  • While you are lying on your back, take the weight and lift it towards your knees, while also bringing your knees towards the weight.
  • Exhale and lower your arms and legs toward the floor, keeping your lower back in contact with the mat.

Eagle Crunch

  • Lying down, get into the eagle pose (arms and legs interlocked as in the image).
  • Contract up, bringing your elbows closer to your knees.
  • Repeat for 10 breath cycles, then repeat on the opposite side.

Scissor crunches

  • We will lie on the ground, face up. We have to keep the hands behind the neck or stretch the arms along the sides.
  • From this position, we will raise the legs alternately.
  • We will make a vertical scissor movement with them.
  • That is, up and down and in a slow and controlled manner.