“Whatever force that you put forth, you’re having to absorb,” Davis says. Make sure your body is flat with your legs together in the starting position. Similar to pushups and regular planks, place your palms on the floor, shoulders width apart. This is said to be the easier method, but keep in mind: no pain, no gain, so be sure to choose wisely. This exercise can also be completed using an imaginary ball while moving your body in the same motions, according to Davis. If you don’t have a ball, don’t sweat it. “The longer the legs are, the harder it is because you’re fighting gravity more.” “Someone who hasn’t done this before, you can.let them do it legs bent,” Davis said. Bring your legs up, grab the ball and extend your arms above you while bringing your legs back down. Start by putting your hands underneath your lower back, legs extended, with the ball in between your legs. The larger the ball, the harder the exercise. Having an exercise ball handy is a good way to get the most out of this crunch exercise. “If you do 10 on this side, you want to do 10 on side,” Davis says, “that way you keep everything on a one to one ratio.” Repeat this motion 10 to 15 times, then switch legs and use the other elbow. Sit up and touch the elbow to the opposite knee, before coming down again. It’s important to keep your hands behind your ears rather than neck, as it is easy for people to pull on their necks when they get tired during the exercise, Davis says. Start by laying down and crossing one leg over the other with your hands behind your ears. Keeping a steady pace is a crucial part of this exercise.ĭavis says, “you want at least a count of three on the way down, and at least two on the way up.” Have your arms positioned directly beneath your shoulders, lower your body slowly, touch the floor and come up slowly as well. Similar to the plank, Davis says it’s important to keep your back flat when doing pushups. “You want to think like your whole body is a tabletop.you should be able to hold a plate on your back without it falling off.” Davis says having your hips too high will make the exercise too easy, while having your hips too low would put a lot of pressure on your lower back. Your toes should be slightly pointed and your body should be as level as possible. To do a perfect plank, position your arms perpendicular to your body with your palms shoulder length apart. Not only does it strengthen your abs, it also puts your shoulders, chest, triceps, biceps, calves and spinal muscles to work. While planks are one of the most basic ab exercises, they’re also one of the most efficient, Davis says adding that planks are the best core exercise for your abs.
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