Your core is needed for a slew of activities (even standing up), which is why it's important to work on it and strengthen it if you want to become a better athlete. However, if you do your ab workouts incorrectly, you may end up doing more harm than good. To ensure you're working on your abs the right way, learn how to do 2 of the most basic moves for it in the post below.
How to Do Basic Ab Crunches Correctly
The basic ab crunch is the most standard move for strengthening the core, and it's one that many often get wrong. Nonetheless, it's pretty simple to do, so just paying attention to a few details here and there will allow you to do it correctly and reap its benefits.
Place your back flat on the floor, a mat, your carpet, etc., and plant your feet about 1 ft away from your glutes, keeping your knees at hip width. Then, cross your arms over your chest, and keep your eyes locked on a spot on the ceiling.
Before you begin, remember to think about your breath: sync up your breathing to the crunches. Take deep breaths while you're down, and let the air out slowly as you crunch so that you can have a wider range of motion.
Now, for the actual move. When you go up, always keep your abs engaged. This means that you should pull your belly button in, try to meet your hip bones with your ribs, and contract the muscles. This will help you strengthen your core effectively.
Another important thing to keep in mind is that, once you're up, you shouldn't just let yourself go until you reach the floor. On the contrary, you should control your move and keep your abs tight until your upper back reaches the ground.
This isn't a workout for your neck, so don't tense it. To keep you from doing this, avoid touching your chest with your chin, and keep your face towards the ceiling. If you're feeling the strain on your neck, press your tongue against the roof of your mouth.
Now that you have the basic move down, try with other types of crunches (e.g. bicycle crunches, or side crunches) to target the different sections of your abs.
A professional trainer can help ensure you're doing the right moves correctly so you can reach your athletic goals. Contact Athletic Republic in Atascocitaat (832) 644-8276 to learn more about why you should work with them if you're looking to reach your athletic potential. You can also call them if you're ready to begin your professional sports training in Atascocita.
How to Do a Plank the Right Way
Aside from the viral phenomenon dubbed "planking" from a few years ago, planks are also well-known for being a killer core exercise. Still, if you want to give them a go without risking injury, you should learn how to do them correctly through the following tips.
To start, you should find the right place to do the plank: it should be an even surface, but you can place a mat on the floor to soften it up a bit.
Lie there facing downwards and place your hands right underneath your shoulders. After that, push away from the floor and extend your arms completely, so that you're holding yourself up.
Keep your legs fully extended and your feet at hip-width. You can support yourself up with the balls of your feet, but you will really feel your abs burn if you stand on your toes.
Something very important to keep in mind is that you should have excellent form when doing this move. To that end, you should keep a straight line from your head, all the way down to your feet. This means you shouldn't dip your back, or raise your butt. Speaking of which, make sure to clench it to work it out as well. Finally, remember to pull your belly in to engage your abs.
This can be a very challenging position, so work on it a little at a time. For starters, you can try holding your plank for about 30 seconds. Be sure to keep proper form the whole time through.
With every inch of your body tense, it can be easy to forget to breathe. However, you should keep your breath in mind and control it thoroughly so you can endure the position for longer.
Finally, you may also want to do some plank variations (like doing them on your elbows or doing mountain climbers), so you can continue to build your core strength.
Are You Searching for Professional Sports Training in Atascocita?
Rest assured that at Athletic Republic in Atascocita, you'll find an experienced, professional, and dedicated helping hand that will guide you into becoming the best athlete you can be. Call (832) 644-8276 for more information on professional sports training in Atascocita.