Straight Leg Lowers
The first exercise in Yasmin Karachiwala's core workout is straight leg lowers. To begin, lie flat on your back, ensuring your lower back is pressed firmly
against the floor. Extend both legs straight up towards the ceiling, maintaining a slight bend in your knees if necessary to prevent strain. Slowly lower your legs towards the floor, stopping just before they touch. Engage your core throughout the movement, preventing your lower back from arching. Then, bring your legs back up to the starting position. This exercise effectively targets the lower abdominal muscles. Aim for several repetitions, focusing on controlled movements and maintaining proper form to maximize effectiveness and minimize the risk of injury. This exercise is designed to strengthen your core and contribute to overall fitness.
Heel Touch Side-to-Side
Next up is the side-to-side heel touch. Lie flat on your back, with your knees bent and feet flat on the floor. Keep your arms relaxed at your sides. Engage your core and lift your head and shoulders off the floor, keeping your neck relaxed. Reach your hands towards your heels, touching them alternately from side to side. This movement helps engage the oblique muscles, which are located on the sides of your abdomen. Focus on controlled movements, avoiding any jerking motions. The goal is to feel the muscles contracting with each touch. Continue the side-to-side heel touches for the recommended duration or number of repetitions. This exercise contributes to overall core strength.
Bicycle Crunch Time
The bicycle crunch is another key exercise in this core routine. Start by lying on your back, with your hands gently supporting your head. Bring your knees up towards your chest, and simultaneously bring your opposite elbow towards your opposite knee. For example, touch your right elbow to your left knee, while extending your right leg. Alternate sides in a smooth, cycling motion. Engage your core throughout the exercise, pulling your belly button towards your spine. This exercise works your rectus abdominis and oblique muscles. The bicycle crunch is a dynamic exercise that effectively targets multiple core muscle groups. Remember to maintain a steady pace and control your breathing to maximize the benefits.
Alternating Leg Raises
Alternating leg raises are an effective exercise for targeting the lower abdominal muscles. Lie on your back with your legs extended towards the ceiling. Slowly lower one leg towards the floor while keeping your core engaged and your lower back pressed against the ground. Return the leg to the starting position and repeat with the other leg. This exercise helps to isolate the lower abs and strengthens the core. Remember to maintain control throughout the movement, avoiding any arching in your lower back. The slow, controlled movement is essential for achieving the full benefit of this exercise and minimizing strain. Focus on engaging your core to stabilize your body.
Plank with Leg Lift
The final exercise in this core workout is the plank hold with leg lift. Begin in a plank position, with your forearms on the floor and your body in a straight line from head to heels. Engage your core to keep your body stable and prevent your hips from sagging. Lift one leg off the floor, keeping it straight, and hold for a few seconds. Return the leg to the floor and repeat with the other leg. This exercise increases the challenge by incorporating balance, and it activates your core muscles. Maintain a strong plank position throughout, focusing on core engagement to prevent any strain on your back. This variation on the classic plank improves core stability.
