In just 7 minutes, this 3-move ab workout will burn more calories than crunches ever could

 In just 7 minutes, this 3-move ab workout will burn more calories than crunches ever could

Even though they are included in many of the greatest ab routines, crunches and sit-ups aren't the best exercise to perform if you want to build a strong core. The specialists claim that when performing sit-ups and crunches, you are flexing upwards while pressing your curved spine into the floor. Tight hip flexors can pull against your lower back, creating pain or discomfort over time if, like the majority of people, you spend a lot of time sitting at a computer. 

But what ought you to be doing in its place? We looked to Elsie, a fitness expert and the owner of the Instagram account Elise's Body Shop, for inspiration on crunches and sit-ups without the pain. Three advanced bodyweight abdominal exercises are included in the program to help you work every abdominal muscle. This exercise specifically targets the rectus abdominis, or outer six-pack muscles. Continue reading to learn more. 

Just a friendly reminder that this workout might not be the ideal choice for you if you're new to exercise, returning after an injury, or exercising for the first time after becoming pregnant. Planks aren't the greatest abdominal workout for postpartum women, especially if they have suffered separation in their abdominal muscles; try one of these seven Diastasis Recti-safe exercises instead. As always, before starting a new workout program, seek advice from a physician or a personal trainer. 

What sort of exercise? 

Three bodyweight plank movements are performed back-to-back during the workout. The circuit will be completed three times in total. Take a brief gap between circuits to reset if necessary. 

AREA OF PLANK: 30 SECONDS

Start out in a low plank position with your body weight on your elbows for this exercise. Make sure your back is straight, your core is engaged, and your elbows are stacked beneath your shoulders. Extend one arm out from your body, stretching out in front of you, squeeze your core, then come back to your starting position and reach on the opposite side. Maintain a downward gaze the entire time; do not flex your neck or glance up, and watch out for your pelvis moving as you reach. 

 45 SECONDS FOR PLANK WALK

Start in a high plank position for this exercise. Again, make sure your core is engaged and your wrists

 are stacked beneath your shoulders. From the top of your head, down your back, and ending at your heels, there should be a straight line. From here, slowly walk one hand, then the other, away from your body while maintaining a level pelvis and a tight core. Once your arms are fully extended, stop and turn the movement around until you are back in a high plank posture. 

30 SECOND ROTATION OF THE PYLONS

Start out in a low plank position with your body weight on your elbows for this exercise. Engage your

 core and twist to one side, raising your arm to the ceiling while pausing in the rotation. Then, turn around and twist to the opposite side. Continually change sides for a full minute.

What advantages are there? 

This exercise program targets every muscle in your core, as was already explained. More than just a six-pack, developing a strong core involves using your abdominal muscles to support your body as you move, run farther, and lift more weight. Additionally, your abs will shield the lower back from harm. It's likely that your body fat percentage is a factor if you can't see your abs. Sleep, genetics, and insufficient movement throughout the day are just a few of the many factors that influence how we store fat, particularly around the waist. We discuss 5 reasons why, despite working out, you still can't see your abs to help you better understand how your body stores fat.

Additionally, there are three distinct plank variations in the workout. Planks, which develop your core without straining your spine, are frequently advised over sit-ups and crunches. The plank is a great approach to engage your core muscles because gravity performs a lot of the heavy lifting. The goal of the plank is to maintain a neutral spine because your trunk will naturally desire to descend during the exercise. By bringing your knees to the floor, you can quickly modify any of these exercises if they are too challenging.