Strong abs mean a strong body and better athletic performance. So it’s no surprise we all want to work on our core.
While there’s truth to the saying, “Abs are made in the kitchen,” you still need to work on those muscles to strengthen and improve them. For the best results, target not only the “six-pack muscles,” but also the obliques and the muscles deep within your core.
Each day for the next 21 days, complete two exercises to sculpt your midsection, build strength and help you get stronger abs. With just two moves, it’s quick, simple and convenient to knock out every single day. Because you’ll improve as you do the challenge, the exercises get harder as the days progress.
只是一个友好的通知：您的腹肌可能会feel pretty sore the first few days, but stick with it and you’ll improve quickly!
21-DAY STRONG ABS PROGRAM
练习
硬钉
Lie on your back with your arms and knees in the air (like a dead bug), press your lower back into the ground, and lift your glutes. Reach out with your right leg and left leg at the same time while keeping your lower back flat on the ground, keeping your hips off the ground and exhaling all of your air. Switch sides and repeat.
Pallof Press
Get on both knees and set a cable handle to chest height. While facing perpendicular to the cable, bring the handle to your chest. Brace your core, squeeze your glutes, and keep your shoulders and hips directly over your knees. Push the handle straight forward and hold for three seconds. Bring it back to your chest and repeat. Then, switch sides and repeat.
板
木板是针对大多数腹部肌肉的核心运动。首先，躺在肚子上的地面上。将您的前臂和脚趾植入地面并抬高身体。从肩膀到脚踝形成一条直线。接触地面的唯一一件事应该是您的脚和前臂。将您的前臂推入地面以绕上后背，并卷曲臀部以保持下部平坦。
推出
While on both knees grab an ab-wheel, and push forward. Descend as low as you can, then pull yourself back up. Make sure to keep your arms straight and your hips extended the entire time.
Salute Planks
Start in a plank position. Keep your core tight and your glutes squeezed. Bring one hand to your forehead in a salute position and hold for five seconds. Prevent your hips from twisting and stay tight. Alternate sides.
Side Plank
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed and your shoulders pulled back. Don’t let your hips sag.
Side Plank With Leg Lift
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed and your shoulders pulled back. Don’t let your hips sag. Reach up with your top leg.
Bodysaw With Sliders
用脚在滑块上进入木板位置。在保持躯干静止的同时，将前臂上下移动。将肩blade骨挤压在一起，不要让您的下背部下垂。
Stir-the-Pot
Get into a plank position on a stability ball. While keeping your torso still, move your forearms in a circle. Then, switch directions. Squeeze your shoulder blades together and don’t let your lower back sag.
Tall-Kneeling Kettlebell Halo
Get on both knees and hold one kettlebell in both hands with the large part over your hands. Keep your lower back neutral and make big circles around your head with the kettlebell. Do all your reps one way and then switch directions.
