To make matters even more challenging, your body starts to change.
As a result, you cangain unwanted weightand fat in your midsection.
In addition, Kollath tells us, “Floor exercises improve core strength and stability.
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They oftentarget the core muscles, which include the abdominals, obliques, and lower back muscles.
“Sculpting a strong coreis also key inmelting belly fat.
You’ll begin in a seated position on the floor.
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The fact that your back is not supported means you will challenge your core stability.
Your legs should be straight out in front of you.
Place a barbell or dumbbells on your thighs, slightly wider than shoulder-width apart.
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Engage your core, and keep your back straight.
Inhale deeply and brace your core.
Press the weight overhead by extending your arms fully.
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Keep your elbows locked and maintain a neutral wrist position.
Position your arms at your sides with your palms face-down.
If you’re working with a barbell, position it on your thighs just under your hip bones.
Breathe in as you activate your core.
Push through your heels as your hips lift off the ground.
“Avoid overextending your back.
Hold the bridge position for a few seconds, continuing to engage your glutes and core.
Focus on contracting your glutes and driving your hips upward.
Slowly lower your hips back down to the starting position, maintaining control throughout the descent.”
Perform three to four sets of 10 to 15 reps.
Lie down on your tummy on the floor.
Extend both arms ahead of you and your legs straight behind you.
Keep your neck neutral and your gaze down to the floor.
Breathe in as you activate your core.
Start pushups by assuming a high plank with your hands placed below your shoulders.
Spread out your fingers and keep them pointed forward as you press your palms into the floor.
Your legs should be extended behind you so your body forms a straight line.
Activate your core, maintain a neutral neck, and keep your gaze down.
Breathe in, and bend both elbows as you lower your chest toward the floor.
Don’t allow your hips to sag.
Then, breathe out as you push through your palms to rise back up to a high plank.
Complete three sets of 10 reps, or as many as you’re able to comfortably do.
