Tuesday , 4 July 2017
Home » Love & Health » 15 Fitness Exercises That Will Transform Your Body

15 Fitness Exercises That Will Transform Your Body

23 Fitness Exercises That Will Transform Your Body

15 Fitness Exercises That Will Transform Your Body

Planks, crunches, and sit-ups aren’t the only fitness exercises to work your abs and strengthen the core.

There are more, even the better ones.

Even as many ab fitness exercises target the ab muscles, over a few dozens of them go beyond the abs and strengthen your core too.

Those provide more bang for your buck, so to speak.

Here is why.

Even as your “abs” is solely made up of a group of muscles in the stomach area: rectus abdominis, obliques, and transversus abdominis, your core includes more.

Your core muscles include all of your abdominal muscles and your lower back, hips, glutes. In the end, each muscle in your trunk that support your movements is built-in in the core.

Together, your core protects your internal organs, aids movement, and lends better balance and stability to the whole body.

Here are 25 moves, from simple to killer, that will not only strengthen the core, but also tone your midsection. They will be sure to keep your daily core workouts appealing.


workout plans for weight loss

  1. Lie down flat on your back on a Yoga mat, with your arms and legs up towards the ceiling.
  2. Take a deep breath and engage your abs. As you exhale, lower your right leg and extend your right arm behind your head.
  3. Switch sides and keep discontinuous legs and arms in anticipation of you complete a set. Do 8-12 reps / side.


Plank Exercise

  1. Lie facedown on the ground with your legs extended, elbows bent directly under shoulders. Clasp your hands.
  2. Keep your feet hip-width apart and elbows shoulder-width apart.
  3. Brace your abs, then tuck your toes to raise your body (forearms remain on the ground) to form a straight line from head to heels. Hold for 30 – 60 seconds or as long as you can.

Plank to Push-Up

plank to pushups

  1. Start in a plank spot, support your bodyweight on your forearms. Your body should form a straight line from shoulders to your ankles.
  2. Brace your core by contracting your abs as if you were about to be punched in the stomach. Press your body up into the top spot of a push-up by extending your arms one at a time.
  3. Pause, then reverse the movement and return to your elbows. That’s one rep.

Russian Twists

  1. Sit on the floor with your knees bent and your feet off the floor. Placing your hands together, extend your arms straight out in front of your chest. Lean back so your torso is at a 45-degree angle to the floor
  2. Brace your core and rotate to the right as far as you can.
  3. Pause for 1-2 seconds, then reverse the movement and twist all the way back to the left as far as you can. Continue discontinuous back and forth in anticipation of you complete 8-12 reps on each side. Do 2-3 sets.

Bicycle Crunch

bicycle crunch

  1. Lie flat on the floor on a Yoga mat, with your lower back pressed to the ground and the core engaged.
  2. Place your hands behind your ears gently holding your head. Bring your knees toward your chest to about a 45-degree angle.
  3. Lift your high back in anticipation of your shoulder blades are off the mat. Be sure not to pull from your neck.
  4. Contract your abs and straighten your right leg out to about a 45-degree angle to the ground even as turning your high body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving, not just your elbows.
  5. Switch sides, and continue discontinuous from side to side to complete one set. Do 8-12 reps for 2-3 sets.

One Arm Toe Touch Crunch

One Arm Toe Touch Crunch

  1. Lie down faceup with arms and legs straight out, bend your right leg 45 degree next to you.
  2. Contract your core in one motion crunch your abs and lift up your left leg as you reach your right arm toward it. Engage your abs to really touch your toe (slow and controlled) with right hand.
  3. Hold for 2 seconds, then slowly lower back down to the starting spot. That’s one rep!
  4. Continue for 10-15 repetitions and then switch sides and repeat for 15 reps total.

Mountain Climber Exercise

Mountain Climber Exercise

  1. To perform this exercise, get into a full body push-up spot with your hands directly underneath your shoulders.
  2. Your body should form a straight line from your head to your heels.
  3. Brace your abs and lift one foot, and slowly raise your knee and bring it towards your chest. Keep the abs engaged and your back flat.
  4. Return to the starting spot and repeat with the other leg (left).
  5. Continue discontinuous for the prescribed number of repetition or 30 – 45 seconds

Cross Body Mountain Climbers

gym workout routines

  1. Start at the top in a pushup spot with your body forming a straight line from head to heels.
  2. Keeping your abs engaged, pick up your right foot and slowly bring your right knee toward your left shoulder.
  3. Then return to the starting spot. Continue for prescribed number of repetitions.

Reverse Crunch

exercise pictures and instructions

  1. Lie on an exercise or yoga mat and raise the legs so they’re  extended upward directly over your hips.
  2. Rest your hands palms down at your sides. Contracting abdominals, use your lower abs to lift your hips off the floor,
  3. pulling them toward the rib cage.
  4. Pause for 1-2 seconds, then slowly lower the hips and legs, back down towards the floor. Do 8 to 12 reps.

Crossed Leg Crunch

workouts at home

  1. Lie down face-up on your back as shown in the image. Cross your left ankle over your right knee. Supporting your head with hands, but do not pull on your head as you crunch up— let your abs do the work for you.
  2. Lifting your high back, head and shoulders off the floor, contract your abs as you crunch straight up towards your legs—  Pause for 1-2 seconds, then slowly return to the starting spot. Aim 12-15 reps per side for 2-3 sets.

Get ready to feel the burn.

No.11: Down-Dog Knee Up
No.12: Knee to Elbow Crunch
No.13: Toe Touch Crunch

Scissors Crunch

pictures of exercises to flatten stomach

  1. Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms face down and pressing into the floor.
  2. Bend your knees 45 degrees and draw them into your ribs. This makes it simpler for you to pull your navel in toward your spine and actively press your lower back flat on the ground.
  3. Lift both legs straight up toward the ceiling, continuing to keep your abs engaged and pressing your lower back into the ground.
  4. Keeping your core strong, slowly lower your right leg down toward the ground in anticipation of it is a few inches above.
  5. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.
  6. Continue scissoring for 15 to 20 times on each leg (or more if you’re still not feeling it).

Rolling Plank

female exercise pictures

  1. Start in the side plank on your left with right foot staggered in front of the left foot. Extend your right arm  up.
  2. Rotate your torso to the right. Raise your right arm toward the ceiling as you roll onto the outside of your left foot.
  3. Pause, then reverse the movement to return to start. Repeat on the other side. Continue from side to side for 10-12 reps on each side

Leave a Reply

Your email address will not be published. Required fields are marked *