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If you’ve been frustrated by lack of results despite your best efforts, you’re not alone.
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Hormones like cortisol (stress hormone) can make your body store fat in the abdominal area.
Overdoing cardio without strength training can also lead to muscle loss, lowering your metabolic rate.
Additionally, some people underestimate hidden calories in processed “healthy” foods.
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The key is addressing stress, prioritizing sleep, balancing your workouts, and eating whole, nutrient-dense foods.
Lower back down to your forearms with control.
Alternate the leading arm with each rep.
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Aim for 10-12 reps per side.
Why it’s effective:This movement improves core stability while enhancing upper body strength and coordination.
Modifications:Drop your knees to the ground to reduce intensity.
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Common mistakes:Letting the hips sway excessively or collapsing the core.
Keep your body aligned and your core engaged throughout.
To perform a side plank, start by lying on your side with your legs stacked.
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Prop yourself up on your elbow, keeping it directly under your shoulder.
Lift your hips off the ground, creating a straight line from head to feet.
Hold this position while engaging your core.
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Modifications:Drop your bottom knee to the ground for added support if needed.
Common mistakes:Letting the hips sag or rotating the torsokeep your body in a straight, aligned position.
Russian Twists
Russian twists target the obliques and the rectus abdominis.
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Aim for 20-30 twists (10-15 per side).
Why it’s effective:This exercise enhances rotational core strength, crucial for functional movements.
Modifications:Keep your feet on the ground to make it easier.
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Common mistakes:Relying on arm movement rather than twisting the torso or rounding the back.
Keep your spine straight and engage your core.
Plank to Pike
The plank to pike strengthens the shoulders, core, and hip flexors.
Start in a high plank position with hands under shoulders.
Engage your core and lift your hips toward the ceiling, forming an inverted V (pike).
Slowly return to the plank.
Modifications:Perform the movement on your forearms if wrist discomfort occurs.
Common mistakes:Rushing through reps or letting the back sag during the plank.
Focus on controlled movements.
V-Ups (Boat Position)
V-ups work the entire abdominal area.
Lie on your back with arms extended overhead.
Simultaneously, lift your legs and upper body to meet in the middle, forming a V shape.
Lower back down with control.
Modifications:Bend your knees slightly to make it easier.
Common mistakes:Using momentum instead of controlled movement or straining the neck.
Keep your movements smooth and core engaged.
Bicycle Crunches
Bicycle crunches are great for the obliques and rectus abdominis.
Lie on your back with hands behind your head.
Perform 20-30 reps (10-15 per side).
Why it’s effective:It offers dynamic rotation, hitting the obliques and enhancing core endurance.
Modifications:Keep your feet on the ground and alternate bringing knees in one at a time.
Common mistakes:Pulling on the neck or performing the movement too fast.
Focus on controlled, deliberate twists.
Leg Raises
Leg raises target the lower abs.
Lie flat on your back with hands under your hips for support.
Modifications:Bend your knees slightly if straight-leg raises are too challenging.
Common mistakes:Arching the lower back excessively.
Keep your back flat against the floor and control the descent.
