Apart from dieting, exercising is essential in order to lose weight and get your body in the perfect shape. The reason why workouts are important is not only because it will help you gain muscle, but also boost your metabolism and will maintain lean muscle mass as we age.
When we think about core workouts, most of us fixate on the front of our abs. You know, those muscles that create that six-pack. But the abs include a handful of different muscle groups, and it’s important to train all of them—whether you’re simply trying to get stronger and protect your body from injury, or trying to get more visible muscle definition.
Do 3 sets 4 times a week.
Side Plank Crunch
Lie on left side with left hand on floor beneath left shoulder, right fingers behind head; let inside of right foot rest on floor in front of left foot.
Tighten abs; push into left hand to lift body so it forms a diagonal line from head to heels. Crunch forward and down, bringing right elbow to left elbow; return to starting position.
Do 10 reps; switch sides and repeat.
One Armed Mountain Climber
While you bend your knees place your left hand on the floor bellow the center chest and step your right foot forward.
Keeping upper body still, alternate leg positions, landing on both forefeet simultaneously; let right arm move back and forth naturally.
After 30 seconds switch your arm and repeat.
Plyo Side Lunge With Touch Down
Stand with both feet facing forward, double shoulder-width apart.
Hop left leg out and bend knee (keep it behind toes) to come into side lunge; at same time, keeping chest lifted, bring right hand down to tap the floor in front.
Push into left foot to hop up; drop into side lunge on opposite side with left hand touching floor; that’s 1 rep.
Do 20 reps.
Leg Kick Into Single Leg Pike Press
You need to start this exercise on all four plank position. Then lift your but in the air and lift one leg as far as you can in the air. Next, try to hold it for a few seconds and then while returning it down the way, pull it on the side while not touching the ground.
Repeat the same process for 10 times on each side.
Push Up Into Unstable Plank
Come into push-up position with feet hip-width apart, hands directly under shoulders, and body in straight line from head to heels.
Inhale and bend elbows to lower body toward the floor.
Exhale and explode back up, raising left arm and right leg at top of push-up so they’re parallel to floor.
Repeat on opposite side; that’s 1 rep. Do 10 reps.
Source: Gym Guider