11 body weight exercises that target your heart better than

Sit-ups are one of the most basic forms of basic exercise. However, they are not the gold stallion to strengthen your abdominal muscles safely and effectively. There are many other functional exercises that target your full core.

Continue to read for 11 body weight exercises that you may want to add to your main training rotation.

This exercise is excellent to engage the deep heart muscles, according to Mallory Fox, DHSC, MS, NASM-CPT, CWC, a master NASM coach and a certified wellness coach. “It helps to improve the stability and coordination of Noyaus by forcing you to maintain a neutral spine while moving your members. It is ideal for beginners and those who seek to improve their basic control. ”

Here’s how to make the dead bug:

1. Lie on the carpet with your arms extended directly
2. Fold your hips and knees at 90 degrees, lifting your feet from the ground.
3. Reach your left arm backwards, above your head and to the ground when you extend your right knee and hip, reaching your right heel simultaneously.
4. Go back to the starting position and make the same movement with the other arm and leg.
5. Repeat for 10 repetitions on each side.

This movement is a basic food in gymnastics and is fantastic to build the strength and endurance of Noyaus, explains Fox. “It targets the whole nucleus, including the Abdomini and obliques rectus, while engaging the hip flexors. The key is to maintain a tight and hollow position without arranging the lower back, which requires a lot of stability and core control. ”

Here’s how to take the hollow body:

1. Lie on the ground, extended legs, arms by your side.
2. Lift your legs to 2-3 inches above the floor while keeping the lower back on the ground.
3. Lift the head 1 to 2 inches from the ground and extend your arms over you and behind you.
4. Hold as long as possible before reducing the legs and shoulders to the ground.

The transport of the farmer is a functional exercise which is ideal for strengthening your nucleus, according to Lauren Geisbert, DPT, physiotherapist with centers for Advanced OrthopeDics (CAO). “”[This] is a movement where you add weight to one or both hands, like carrying in the grocery store and is the best when it is finished with the weight in one hand requiring that the obliques work isometrically on the opposite side. »»

Here’s how to transport the farmer:

1. Crazy and gain weight in each hand.
2. Engage your nucleus and pull your shoulder blades down and back.
3. Stand up and go back to a vertical posture.
4. Start walking, keeping your head upwards, shoulders back and the nucleus engaged.
5. Continue to walk for the desired time or distance.

The board is the basis of basic stability, according to Terry Tateossian, a personal coach and nutritionist Issa, and the founder of Thor: The House of Rose. “The boards hit everything – opposite, sides and even your glutes and shoulders. Try variations in planks such as shoulder taps and leg elevators to have more for your money.”

Here’s how to make a board:

1. Start in front of the earth with your forearms and your toes on the ground.
2. Keep your elbows are directly under your shoulders.
3. Engage your nucleus and keep your torso straight and rigid.
4. Make sure your body is in a straight line from your ears to your toes without sagging or flexion.
5. Hold as long as you can.

According to Fox, it is a dynamic exercise that targets the Rectus Abdominis and the obliques. “He also hires hip flexors and requires coordination, making it full basic training,” she said.

Here’s how to make a crunch of the bicycle:

1. Hold your head gently with your hands.
2. Lift your knees about a 90 -degree angle, lifting your feet from the ground.
3. Go through a bicycle pedal movement, bringing one knee to your armpit while straightening the other leg.
4. Keep both legs high than your hips.
5. Pivot your body so that you can touch your elbow with the opposite knee as you go.
6. Repeat on each side, filling 10 repetitions each.

This exercise improves stability and basic balance by engaging in the lower back, glutes and shoulders. “It is particularly useful for improving posture and is often recommended for those with back pain,” said Fox.

Here’s how to make the bird dog:

1. Start on your hands and knees.
2. Point a right arm at the front and extend the opposite leg behind you, forming a straight line and keeping your absorbed abs.
3. Hold a few seconds, then return to your hands and knees.
4. Go to the other side.
5. Atere to finish five repetitions on each side or 10 repetitions in total.

Although it is not a classic movement of “nucleus”, Tateossian says that it is important. “Low glutes equal a weak nucleus. This exercise active your posterior chain and supports the lower back. It also helps reduce low back pain and improves hip mobility, “she said.

Here’s how to make a gluteal bridge:

1. Place your hands on your sides, fold your knees and place your feet flat on the floor
2. Tighten your abs by pushing your back in the ground.
3. Lift your hips and aim to create a straight line of your knees at your shoulders.
4. Hold on for 20 to 30 seconds.
5. Go back to the starting position and repeat for 10 repetitions.

It is a dynamic and complete exercise that raises the heart rate while engaging the nucleus, shoulders and legs. “It is ideal for the construction of endurance and basic stability, which makes it a popular choice in training at high intensity intervals (HIIT),” said Fox.

Here’s how to make a mountain climber:

1. Enter the board position.
2. Keep your hands to the width of the shoulders, flat and rear and at the branched abs.
3. Pull your knee in your chest.
4. Alternate legs, pulling one knee and bringing the other knee.
5. Complete 10 rehearsals with each knee.

This exercise targets the lower part of the Abdomin rectus and is effective for those who seek to strengthen the lower abs. “It is important to carry out this movement with control to avoid stretching the lower back,” said Fox.

Here’s how to make an inverted tightening:

1. Fold your legs at the knee and prepare your abs to slowly lift your legs.
2. Keep your knees directly on your hips and lower legs parallel to the ground (folded at 90 degrees).
3. Contract your abs as you exhale to complete your hips and knees to your chest.
4. Make sure that only your hips stand out from the carpet while you curl up.
5. Keep yourself when you can’t complete without your back from the carpet.
6. Go back to the starting position and repeat for 10 repetitions.

This exercise targets the lower back, glutes and shoulders, supplementing basic training by strengthening the posterior chain. “It is crucial to maintaining a balanced nucleus and preventing pain in the lower back. It is one of my personal favorites for a strong back. If this movement is too difficult, it can be regressed for a cobra,” said Fox.

Here’s how to make the superman:

1. Lie on your stomach.
2. Spread your arms in front of you and stretch your legs behind you.
3. Lift your arms and legs from the ground a few centimeters.
4. Hold for a few seconds, then lower.
5. Repeat 10 times.

This exercise is often carried out in a side board position. “Hip dips target the obliques and help improve the stability of the lateral nucleus. They are excellent to improve balance and coordination, ”said Fox.

Here’s how to make a hip dip:

1. Start in the position of the standard board.
2. Run your hips on one side and try to touch the floor.
3. Pivot the hips on the opposite side and try to touch the ground.
4. Make 10 rehearsals on each side.

Whether you are standing, walking, running or running in bed, your heart muscles are activated and operate. Here are some other tips for smarter basic training:

• Remember that your heart is more than abs: According to Geisbert, you can compare your median section to a box. There is a front, back, sides, high and background. “When you think of a complete approach to basic training, be sure to work on this side of this box,” she said.
• Concentrate on the form: An appropriate form is crucial to effectively engaging the muscles of the heart, said Fox. Make sure you can maintain an appropriate form during the exercise. Otherwise, you may hurt yourself.
• Keep your heart engaged: Prioritize the basic exercises where you maintain the contraction for a longer period instead of carrying out a repetitive activity. “Your heart should be able to be all the time because they are marathon muscles. If you have no stability in your heart before raising your arms or moving your legs, you are at a higher risk of injury,” said Geisbert.
• Progress gradually: Increase the difficulty of your exercises by increasing the duration, incorporating instability or even adding resistance as your basic force improves, the suggested fox.
• Prioritize the function on aesthetics: Although having a tonic median section is often a goal for many, it is crucial to focus on the functional advantages of basic formation. “A solid nucleus improves global stability, improves posture and supports effective movement models in daily activities and sports,” said Fox.

Regarding the safe and effectively strengthening of your nucleus, body weight exercises targeting your abdominal muscles not only, but the muscles that surround them are now fashionable.

The result is a functional and thorough training incorporating exercises such as dead bug, transportation of farmers, bird dog and board.