For every athlete, the abs or the core is a vital muscle as it holds the body up-right. A strong core can ease muscle usage in the rest of your body, thus creating an athlete’s durability.
Add a quick ab workout to your schedule or after a run to build your core.
- Lie down on a mat with your legs a few inches off the mat and your hands under your glutes.
- Flutter your legs as would while swimming in backstroke for about 45 seconds.
- Begin in a forearm plank position.
- Place your left arm on the ground and lift your entire body up to a high plank position.
- Repeat for about 45 seconds.
- Begin in a high plank position.
- Bring your left knee to your left arm while keeping your back straight the whole time.
- Repeat with the other knee.
- Continue this position for a 45-second set.
- Sit on the ground with your feet stretched out in front of you.
- Lift your leg up to chest level, with a slight bend in your knees.
- Hold your hands together in front of you and slowly move it to your left hip.
- Bring your hands in front of you slowly and then move them to the right.
- Continue for 45 seconds to finish a rep.
- Start with being on all fours.
- Gently lift your knees a few inches of the ground and hold this position for 45 seconds.
- Lie on your mat with your knees bent and feet firm on the ground.
- Rise your hip above the ground as to form a straight line from your knees to shoulders.
- Hold this position for 45 seconds.
Perform each of these exercises with a 15-20 second rest time in between. Beginners can start by doing 3 sets and then increase to 5.