Feb 9, 2017
394 views
Core Workout Guide

Leg raises - 
1. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. 
2. Raise your legs and exhale as you hold the contraction at the top for a second. 
3. Now, as you inhale, slowly lower your legs back down to the starting position.

Leg throw - 
1. Begin by lying down flat against the ground or table, make sure you are comfortable in your position. 
2. Lift your legs up. Keep your legs straight and feet pointed towards the ceiling. 
3. Push your feet back down and you lift them up again slowly while maintaining them in straight position.

Ab crunches (decline) -
1. While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it. 
2. Contract your abdominals and exhale. At the top of the movement, contract your abdominals hard and keep the contraction for a second. 
3. After the one second contraction, begin to come down slowly again to the starting position as you inhale.

Ab roller -
1. Place the ab roller on the floor in front of you so that you are on all your hands and knees. 
2. Slowly roll the ab roller straight forward, stretching your body into a straight position. 
3. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out.

Plank -
1. Lie flat on your stomach then raise your body supporting your weight on your toes and forearms.
2. Keep your arms bent directly below the shoulder.
3. Keep your body straight at all times and hold this position as long as possible.

Crunches -
1. Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent. 
2. Push down as hard as you can with your lower back as you contract your abdominals and exhale. 
3. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. 
4. At the top of the movement, contract your abdominals hard and keep the contraction for a second. 
5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.

For more exercises, blogs and transformations, visit HealthKart Connect
To shop protein & supplements, visit HealthKart Shop

Disclaimer: These videos are for information purposes only. Please consult your trainer or physician before attempting any new exercise.

Ask your question