#ALEXA JEAN FITNESS AB SORE TO THE CORE FULL VERSION#

Bring your legs up until they form a 90 degree angle from your torso. How: Lie on your back with your hands tucked under your bum and your knees bent. Why: Engage your lower abdomen and obliques with this move. Kick it up a notch:Р вЂ™Р’В Reach towards your toes and hold the position for 15 seconds for a V-sit. Try to touch your ankles with your hands by contracting just your abs, but keep your chin off your chest. How:Р вЂ™Р’В Lie on your back with your legs up in the air, knees slightly bent.

Why:Р вЂ™Р’В It stimulated 116 percent more abdominal activity in the studyР Р†Р вЂљРІвЂћСћs participants than the traditional crunch.

#ALEXA JEAN FITNESS AB SORE TO THE CORE FULL VERSION#

Kick it up a notch:Р вЂ™Р’В Raise your top leg so that itР Р†Р вЂљРІвЂћСћs parallel to the ground (this full version of this is called Vasisthasana in yoga). Bridge your hip up and hold for 30-60 seconds while maintaining a straight line with your body.

How: Lie on your side with your forearm perpendicular to your body and one foot stacked over the other. Why:Р вЂ™Р’В Side planks not only torch your obliques, they also stimulate and tone your glutes, quads, hamstrings, inner/outer thighs and your upper body. For example, if you crunch up and to the right you should draw your right knee in and vice versa. Crunch up and twist across the body while simultaneously performing a bicycle motion with your legs. How:Р вЂ™Р’В Lying on your back, bring your knees up to form a 90 degree angle and keep your hands by your temples. It also stimulates more abdominal activity than the traditional crunch including your lower stomach and obliques. Why: In the San Diego study, this exercise was the second highest in terms of strengthening the obliquesР вЂ™Р’В in participants. Do the same with your left hand and repeat. Kick it up a notch:Р вЂ™Р’В From the plank position, reach forward with your right hand, hold for a count and slowly return to the starting position. Pull your abs in tight and hold for 30-60 seconds. How:Р вЂ™Р’В Supporting yourself on your forearms and the balls of your feet, bridge up and position your body in one straight line. Why:Р вЂ™Р’В It stimulates more abdominal activity than a regular crunch and works the muscles in your back as well. It puts a huge strain on the lower back by provoking you to hurl your upper body forward in an attempt to touch your toes. Why: This old-school exercise is responsible for many back issues. ThereР Р†Р вЂљРІвЂћСћs a reason these machines are collecting dust in the corner of your gym. This can lead to neck pain as your supporting muscles weaken. By supporting your head, this tool actually deactivates the muscles in the neck that would normally support it.

Yes, itР Р†Р вЂљРІвЂћСћs super easy to do, and thatР Р†Р вЂљРІвЂћСћs why it doesnР Р†Р вЂљРІвЂћСћt work. Actually, it was shown to be up to 80 percent less effective. Why: The ab rocker was proven to be no more effective than the traditional crunch. DonР Р†Р вЂљРІвЂћСћt waste countless hours on a less-than-stellar exercise that does little to fully engage your abdominal muscles.

Why:Р вЂ™Р’В The basic crunch is just that-basic. HereР Р†Р вЂљРІвЂћСћs how they stacked up, along withР вЂ™Р’В some of our other favourite (and least favourite) ab exercises: DonР Р†Р вЂљРІвЂћСћt waste your time with: 1. A study conducted at the San Diego State University Biomechanics Lab examined the electromyography (EMG) activity results garnered by popular core exercises. In fact, many are simply a waste of workout time.

Alexa jean fitness ab sore to the core