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Manhood is like abs, You have to maintain it
Crunches
A common abdominal workout known as crunches focuses on the rectus abdominis, which is the main muscle of the abdomen.
4 sets of 50 each
Plank
The plank exercise is a highly effective core-strengthening exercise that targets multiple muscle groups, including the abdominals, back, and shoulders.
2 Sets - 1 minute hold, 2 Sets - Hold for 1 Minute, 30 seconds, Total - 4 sets
Bicycle crunches
The rectus abdominis, obliques, and hip flexors are all worked out during dynamic abdominal exercises like bicycle crunches.
4 sets of 50 each
Captain's Head
The only difference between this exercise and the leg lift is that you keep your legs straight throughout. The muscles have to work harder since the core is constricted and under pressure. Set your legs up in a straight line. Keep holding this position for the predetermined length of time.
4 sets - 20 reps each
Back extension
Your erector spinae muscles become more stable and powerful with back extension workouts. Additionally, they increase your lower back's range of motion and can help you recover if your lumbar or thoracic back posture is bad.
Hold for 30 seconds - 3 Sets
Crunches on Exercise Ball
Crunches performed on a stability ball, also known as a fitness ball or a Balance Ball, increased the activation, or flexing, of the abdominal muscles by 24 to 38 percent.
3 sets - 20 reps each
Vertical Leg Crunches
One of the best bodyweight crunch exercises for developing a strong core is vertical leg crunches. They are a full-body workout created to assist you achieve your fitness objectives by enhancing your strength and defining your muscles.
4 sets - 20 Reps each
Reverse Crunches
reverse crunches can help strengthen your core without putting too much stress on your neck and low back. The obliques and large abdominal muscles are engaged throughout this exercise, resulting in a firm, toned core. Balance and stability in daily life depend on a strong core.
4 sets - 30 reps each
Mountain Climber
Strong arms, shoulders, backs, core muscles, and legs can be developed through mountain climbing. A higher heart rate will help you burn more calories, which is another advantage of exercising several muscles at once.
4 sets - 40 reps each
Importance of core
core is the engine of our body
The abdominal region, lower back, pelvis, and hips are all considered to be part of the body’s core, along with other centrally situated muscles, organs, and systems. The core is essential for general health, physical fitness, and performance.
Your core stabilises your body, allowing you to move in any direction and maintain your equilibrium even while moving over the bumpiest terrain. By reducing your chance of falling, core exercises might be seen in this light. decent posture. Slouching is caused by weak core muscles.
The body’s core has incredible strength. A network of muscles, tendons, and ligaments that cooperate to create strength, stability, and mobility is located inside its core region. The deep abdominal, back, pelvic floor, and hip muscles together with the rest of the core muscles comprise a powerhouse that supports the entire body.
Nurture your core, Nurture yourself
Taking care of your mind and emotions is part of taking care of your core. Focus, dedication, and perseverance are required for core exercises. You get mental toughness and a sense of inner power by doing these workouts. As you develop the ability to pay close attention to and pay heed to your body’s cues, the mind-body connection becomes more profound. You develop mindfulness, self-awareness, and self-love via this nurturing process.