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There is more to core training than just sit-ups and crunches and even planks. Do not believe us? Try these killer moves recommended by Ganesh Sapkal, fitness expert Gold’s Gym India for carving your core.
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Superman pullup: Lie on your stomach with your arms extended out in front of you. Now raise your chest and arms off the floor while you engage your chest, core and shoulders. Then draw your elbows in towards your chest like you are performing a pull-up. Extend your arms out again. That completes one rep. Do three sets of 25 reps of this exercise.
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Mountain Climber: To get into this position, get into the plank position where your chest is straight over your hands. Now, lift your right leg off the floor and bring your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Do three sets of 15 repetitions of this exercise.
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Battle rope wave: Wrap two battle ropes around a thick pole and pull out the ropes such that both the ropes are equidistant from the pole.Stand with your legs hip-width apart and pick the battle robes with your hands. Then lift and lower your arms to create a ripple of waves on the ropes. Make sure you engage your core while you do this. Continue doing this for 20 seconds. Rest for 25-30 seconds and repeat.
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Band resisted dead bug: Loop the mid-point of a resistance band around a pole which is about 2-3 feet off the ground. Lie on your back 2 feet away from the anchor point and hold the handle of the band in each hand. Now raise your legs so that your knees and hips are bent 90 degrees. Now raise your arms such that the band pulls your arms back. Lower and straighten your right leg so that it is just above the ground and then repeat with your left. Do six reps with each leg.
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Side plank archer row: Get into a pushup position such that your hands are resting on a pair of dumbbells. Slowly row the left dumbbell to the side of your chest while you rotate to your left into a side plank. Then get back to the starting position and repeat it on the other aide. Make sure that you squeeze your shoulder blades together with each row. Complete 25-30 repetitions on each side.
