Sometimes it’s not just about the cardiovascular exercise, equally the amount of effort you put towards cardio should also be placed onto strength training. The idea of strength training your core shouldn’t make you feel exhausted, instead you should look forward to the mixture of exercise routines that are available.

Things you should know:

• Whilst side crunches target your obliques, standard crunches help strengthen your rectus abdominis. Ensure you know what exercise does what for your body.
• Just doing crunches alone won’t give you those abs you’ve been dreaming of, you must participate in cardio exercise and most importantly change your diet completely.

Suggested Routines for Abs

Standard Crunch

Step by Step :

1. The basics of exercise for abs, for a standard crunch you need to lie down on your back with knees bent.
2. Place your hands behind your head.
3. Whilst doing this routine you should never pull your neck up with your hands.
4. Contract your abs and lift your head and shoulder blades off the ground.
5. Your neck can curl slightly, however it shouldn’t strain toward your chest.
6. As you lower back down your head should hover just off the ground.
7. Repeat.

Weighted Crunch

Step by Step :

1. Lay on your back with knees bent.
2. Hold a weight of your choice but preferably light at the center of your chest.
3. Curl up without letting your chin touch your chest.
4. Lower back down with control for one rep.

Reverse Crunch

Step by Step :

1. Lay on your back.
2. Hips and knees bent at 90-degree angles.
3. You shins should be parallel to the floor.
4. Place your arms alongside your body, palms facing down.
5. Contract your lower abdominal muscles to lift your butt and lower back off the ground.

Bicycle Crunch

Step by Step :

1. Lay flat on your back with hands behind your head.
2. Contract your lower abs to raise your legs a few inches off the ground.
3. Twist your torso and bend your left knee so that your right elbow crosses your body and reaches toward your left knee.
4. Switch and twist to the other side so that your left elbow reaches toward your bent right knee.
5. Continue alternating sides without tucking your chin toward your chest.

Full Sit-Up

Step by Step :

1. Lay on your back with your knees bent.
2. Keeping your feet solid to the ground.
3. Lift your body up into a sitting position.
4. Make sure you don’t let your chin tuck into your chest.
5. Only use your abs to pull you up to a seated position.
6. Lower your body back down and repeat.

Reverse Crunch Pulse

Step by Step :

1. Lay on your back with your legs up in the air.
2. Keep your arms down along your side with palms facing down.
3. Squeeze your lower abs.
4. Raise your glutes and lower back off the floor.

V-Ups

Step by Step :

1. Lie on your back.
2. Arms can either be by your side or above your head.
3. Engage your core and lift both your torso and legs straight off the ground.
4. Touch your toes if it helps.
5. Keep your core tight and your legs straight.

Skiing demands a series of complex interactions between your upper- and lower-body muscles and your central nervous system. These include balance, edging movements, adding pressure and rotational movement. Your central nervous system controls the sequence in which your muscles are used.

Moves That Allow You To Get Stronger Safely

Certainly a tough one to answer because the back and neck are complex areas, so a number of potential problems could exist. That’s why it’s always best to consult with a doctor before starting an exercise program, to ensure that you don’t injure yourself. Working with a professional trainer can help ensure that you can stay actively fit without doing more damage to your body.

First, a quick lesson in functional anatomy: While your core muscles allow you to bend forward, arch backward and twist, they actually spend most of their time resisting these motions so you can hold a stable, upright position and protect your spine. It’s why crunches are not the best way to work your abs. You may be wondering why? Well, think about it, when you crunch, you create movement. Sure, your abs work, but not as hard as they could and not in the way they were designed to either. When you perform exercises where your core stabilizes your body,  you actually work your abs harder.

You might already be performing planks, but to train around your pain, embrace the concept of resisting movement to challenge your core with the following exercises.

Half-Kneeling One-Arm Cable Press

On one knee with your trunk upright, face away from a cable column machine. Set the cable handle to approximately shoulder height. Keeping the rest of your body stable, press the cable forward. Return to the start position. Perform 12 to 20 reps for two to three sets.

Half-Kneeling One-Arm Cable Row

On one knee with your trunk upright, face a cable column machine. Set the cable handle to approximately shoulder height. Keeping the rest of your body stable, pull the cable toward you. Perform 12 to 20 reps for two to three sets.

Tall Kneeling Anti-Rotation Press

Kneel on both knees, your trunk upright and a cable column machine to your right. Set the cable handle to approximately shoulder height. Hold the cable at that level, arms extended, and resist the rotational pull of the cable for 30 to 60 seconds. Repeat for two to three sets on both sides.