Strong abs and core muscles make you stand taller and protect you from injury
. Start with these simple moves. Complete 2-3 sets at 10-12 reps of each move, resting a minute between each set and you are certain to achieve great results.
With this move you first of all need to have a Swiss ball and be seated on it. Hold weights over your thighs and slowly move the arms behind you, each at a time and keeping the related elbow straight. Keep the shoulders still and move the arm forward until it is parallel to the floor. You then raise it backwards again ensuring that you are controlling the movement. Do this routine at least 10-20 times on each side.
Prone Plank
With this move you first lean forward with both your arms and elbows on the exercise ball. Open your legs wide apart and put yourself in a plank position. Next you contract your abdominal muscles, keep your body firm and straight and hold your hips in one place. Ensure that your body is elevated. Hold up this posture for at least 30 seconds for a start and keep repeating this. As you gradually improve, increase your holding time to a minute and so on with time.
Swiss Ball Crunch
For this exercise, you sit on the ball and begin walking in such a way that at the same time you simultaneously lie on the ball allowing the ball to roll and stop just about your lower back. Your knees should be at 90o to the floor and legs should be touching the ground. For beginners and intermediate learners, you can put your hands behind your head and use them to raise your head slightly as you move to-and-fro.
Back Extension on Swiss Ball
In this exercise, you place your body on the fall with your face and torso faced forward. Keep your back firm and straight then contract your gluteal and lumbar muscles. Align your torso with the rest of your body and repeat this over again.
These simple and easy to follow techniques will give that look you've always wanted. Perform each exercise in super-set fashion. No rest in between each exercise. After all exercise have been performed in succession take a 1-2 minute rest. Then repeat the sequence for 3 rounds. This routine will get you moving in the right direction