Best Core Workout: Exercise to try in 2022, includes Hanging Knee Raise, Sit ups (weighted), Plank, Cable crunch.

Publish Date: 20 Jan, 2022 |
 

A healthy body includes a well maintained and strong core. It not only makes the body look attractive, but it also improves the overall strength and stability of the body.

Hanging Knee Raise

Technique:

  • To start hanging knee raises, you have to have a pull-up bar and hang on it.
  • Now keep your body as straight as you can and use an overhand grip.
  • Now raise knees toward the chest and engage your core in the movement.
  • Stop when thighs become parallel to the ground.
  • Now  slowly bring the legs lower and return to the starting position.
  • Do 10-15 reps and repeat for 3 sets.

Benefits:

  • Improves balance & helps in developing a strong core.

Sit ups (weighted)

You will need a weight plate to do the weighted sit ups, so get one according to your requirement.

Technique:

  • Firstly, lie down on the mat in supine line position or on your back.
  • Now keep the knees bent and the feet shall be flat on the floor.
  • Now hold the weight  plate with both hands in front of you.
  • Now crunch up  the abs muscles and lift your shoulders off the mat.
  • Hold for 5-10 seconds and then slowly come back down to starting position.
  • Do 15 reps, and repeat for 3 sets

Benefits:

  • Increases body flexibility and reduces risk of injury

Plank

Technique:

  • To perform a plank, place the hands on the ground and under shoulders, so it aligns with the shoulders.
  • Place your toes on the ground and stabilise your body. 
  • Now lift the body upwards and align the neck and spine.
  • Hold the position for 20-30 seconds. 
  • Repeat 3 more times.

Benefits:

  • Improves body alignment

Cable Crunch

Technique:

  • Attach a rope handle to the pulley of a cable station and get down on your knees a few feet in front of the station.
  • To perform cable Crunch, you will need the cable station and pulley. Simply attach the pulley to the cable station.
  • Keep your weight on your knees and shin bones and let the cable pull on to your arms and torso.It should create a stretch in your abdominal muscles.
  • Now crunch your body, and slowly bring your forearms downwards to the knees.
  • Bring the head towards the floor.
  • Now gradually come back to the starting position.
  • Do 15 reps, and repeat  3 sets of the same.

Benefits:

  • Enhances core strength and stability

 

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