Have you been obsessing over the toned and shapely body of Katrina Kaif? Have you always wished for a body like hers? Do you want washboard abs that will make your body look summer ready? Well, then you need to start prepping up your body for it as well. Build a routine that will strengthen your core muscles and also the muscles that support your spine. Incorporate a variety of different exercises that will challenge and improve your stability, balance and even your rotational strength.
Let us take a look at some of the exercises that you can easily do at home and get an awesome set of abs for yourself.
- 1. Ball pelvic tilt crunch
- 2. Bird dog
- 3. Squat to cross body twist
- 4. Side forearm plank with a twist
- 5. Downward dog to knee hold
1. Ball pelvic tilt crunch
This exercise will involve the use of a stability ball and a 5-10 pound medicine ball. Lay down with your face up on the stability ball, your back and your head pressed into it. Place your feet together on the floor and bring the medicine ball up against your chest. Brace your abs and crunch till your shoulders are off the stability ball. Now extend your arms towards the ceiling while still holding the medicine ball. Do at least 3 sets of this exercise with 12-15 reps in each. Take a 30-second break once done.
2. Bird dog
This exercise focuses on improving your lower back strength and your balance. The first few reps will probably leave you exhausted and off balance, but the more you do of this exercise the better you’ll get at it. Start off on all four limbs and extend your left leg behind the body without arching your back. Hold it in that position for about 10 seconds and then return to the dog position. Do 3 sets of this exercise with 10 reps in each and take a 30-second break once done.
3. Squat to cross body twist
This is an exercise that works out almost all the regions of your body, involving all those big muscle groups while also firing up your core and strengthening your obliques. Take a medium-weight dumbbell and rest it on your right shoulder. Stand tall with your feet slightly apart. Drive back your hips and lower yourself into a squat. Push through the heels to stand up tall and twist your torso, bringing in your right elbow to meet the left knee. Do 3 sets of this exercise with about 15 reps in each.
4. Side forearm plank with a twist
Adding force during an exercise tends to engage your muscles even more and that is exactly what this exercise does. Start with a left side plank, your head resting firmly on your right hand. Keep your hips lifted and rotate your torso towards the floor, bringing the right elbow to touch the ground. Perform 3 sets of this exercise with 10 reps for each side.
5. Downward dog to knee hold
This full-body exercise is a great way to increase your rotational strength and flexibility and also to provide some more care and attention to those oblique muscles. Start with a straight-arm plank position. Press your hips up and back into a downward dog position. Lift your right leg in the air, exhale and move back into the plank position. Bring your right knee to meet your right elbow before going back to the downward dog position again. Do 3 sets of this exercise with 10 reps on each side.
Written by Team BB on Oct 11, 2018