Home Bodybuilding Weight Loss How to start Core Ab Workout at Gym with pictures

How to start Core Ab Workout at Gym with pictures

January 22, 2023

How to start Core Ab Workout at Gym 


Picture: Russian Twist

Core/Ab Workouts

Workouts

What are bicycle crunches?

Bicycle push-ups are a type of abdominal exercise that targets the rectos abdominal and obliques. The exercise is performed lying on your back with your hands behind your head and knees bent. You then lift your shoulders off the ground and bring your opposite elbow and knee together, simulating the motion of pedaling a bicycle. This is one repetition. The exercise can be made more difficult by extending one leg straight while performing the push-up.


Benefits of bicycle crunches exercise?

Bicycle push-ups are a great exercise to target your abs. Some of the benefits of this exercise include:

  1. Strengthening of the rectus abdominis (six-pack muscle) and oblique muscles (muscles on the sides of the abdomen).
  2. Improving core stability and balance.
  3. Calorie burning and weight loss support.
  4. Improving posture and reducing the risk of lower back pain.
  5. Can be done anywhere and without equipment.

It's important to note that while bicycle push-ups can help tone and strengthen your abs, they alone may not be enough to lose belly fat and get a six-pack. A healthy diet and regular cardio exercise are also important to achieve this goal.


How to do a bicycle crunch correctly?

How to properly perform a bicycle crunch:

  • Begin by lying on your back with your knees bent and your hands behind your head.
  • While straightening the right leg, bring the right elbow closer to the left knee.
  • Switch sides and bring your left elbow to your right knee and straighten your left leg.
  • Continue alternating sides and use your abs to lift your shoulders off the floor.
  • Keeping your lower back pressed against the floor, try to touch your elbow to the opposite knee.
  • Perform the exercise slowly and in a controlled manner.
  • Take a deep breath in and out as you contract your core.
  • Avoid pulling your hands on the neck. Keep your elbows wide and relaxed.

The key is to keep your core tight throughout the exercise and use your abs to lift your shoulders off the ground rather than pulling your neck. Aim for 2-3 sets of 12-15 reps.

What are slanted V ups?

Inclined V-ups are a variation of the traditional V-up exercise. Targeting the rectus abdominis, obliques and hip flexors, this exercise is an advanced ab exercise that involves lying on your back, lifting your legs and upper body at the same time and reaching for your toes. The "oblique" portion of the exercise comes from a twisting movement that is often incorporated to target the oblique muscles. It is a difficult exercise that requires a good level of core strength and stability.

Benefits of bent knee oblique V ups

Bent-knee oblique V-ups are a core exercise that targets the rectus abdominis (abs) and obliques (lateral abs). 

Benefits of this exercise include:

Core strengthening: 

The V-up exercise works the abdominals and obliques, helping to strengthen these muscles and improving overall core stability.

Improve balance and coordination: 

Movement during exercise requires balance and coordination, which can help improve overall balance and coordination.

Improve flexibility: 

The V-up requires good range of motion in the hip flexors and lower back, which can help improve flexibility in these areas.

Improving athletic performance: 

A strong core is essential for many sports and other physical activities, and V-up can help improve athletic performance by strengthening the core muscles.

Burns calories: 

The V-up is a high-intensity exercise that can burn calories, making it a great addition to a weight loss or cardio routine.


Overall, Bent Knees Incline V-ups are a great exercise to add to your workout routine to improve core strength, balance, and flexibility. It also helps burn calories and increase athletic performance.

How to bent knee oblique v ups?

To perform a bent-knee oblique v-up, follow these steps:

Begin by lying on your back with your knees bent and feet flat on the floor.
Place your hands behind your head and engage your core to lift your shoulders and upper back off the floor.

As you lift your upper body, bring your right elbow closer to your left knee while keeping your left leg bent and still.

Lower yourself back to the starting position and repeat the movement on the opposite side by bringing your left elbow to your right knee.

Continue alternating sides for desired number of repetitions.

It's important to keep your lower back pressed to the floor throughout the exercise and keep your movements under control to effectively engage the obliques.


Frog Crunch

The Frog Crunch is a core exercise that targets the abdominal muscles, specifically the rectus abdominis. To perform the Frog Crunch, start by lying on your back with your knees bent and your feet on the floor. Place your hands behind your head, then lift your shoulders and head off the ground while pulling your knees to your chest. Hold the contraction for a moment before returning to the starting position. This exercise can also be performed with straight legs. It is important that you keep your lower back pressed against the floor during the movement and do not pull your arms behind your neck. It's a good idea to include it in your core strength training routine.

The best form of Frog crunches is the one performed with proper technique. 

It includes:

  1. Lie on your back with your knees bent and feet flat on the floor
  2. Keep your hands behind your head or crossed over your chest
  3. Engage your core and lift your shoulders off the floor, keeping your lower back pressed into the floor
  4. Lower your shoulders back down to the floor with control
  5. Repeat for desired number of reps and sets.

It is important to focus on the contraction of the abdominal muscles rather than the momentum of the rocking or swaying of the torso. Also, make sure you use your abs, not your neck, to lift your shoulder.

How to Make Six Pack Gym mistakes you must avoid

Instead of soft drinks, switch to water altogether, you might be asking, what about juice and juice is also high in calories and they like the fiber that real fruit has, fiber is extremely important for proper digestive function and for the slow release of sugar into the body because in due to the lower amount of fiber in fruit juice, these types of drinks don't make you feel full like whole fruit, and also allow for a much faster rise in insulin, think about it, you could probably drink five or more glasses of orange juice in one go, although it's not recommended, but can you imagine eating five plus oranges in a row for that you should also be aware that there are different types of juice if a product is labeled as 100% fruit juice it is made entirely of real juice from the fruit itself fruit drinks that are not labeled as 100% fruit juice, they are made with water, added sugars, food coloring and other additives, and maybe even a little real fruit juice added .

So if you want to drink a glass of juice from time to time you should always have 100% fruit juice, the second tip is building muscle mass increases your basal metabolic rate which means the more muscle mass you have the more energy your body burns throughout the day , because it has to provide energy to these muscles, in other words building muscle not only strengthens the body, but you also burn more calories even while resting, that's why it makes more sense to train big muscles like the glutes, quads, chest and lats instead of just trained too small muscles, don't just do cardio exercises or endurance training to burn fat, but rather introduce strength training as well to benefit from this positive effect, if you are looking for a complete guide to building more muscles with calisthenics, you should check out our the body transformation program on Kelly movement rest program comes as a detailed step-by-step online course that you can easily follow another tip is about nutrition. 



You start the workout by planking as shown above in the attached video, while a regular plank is a great exercise, it doesn't even come close to a long plank with a lever, the further back you go and the more you raise the lever, the more the abs have to work. 

In this exercise you walk backwards and raise the lever as much as possible without neglecting proper form, so go only far enough to be able to maintain a posterior pelvic tilt and a neutral or slightly arched spine, hold this position for two seconds and then return to in the starting position it is of course also possible to just hold a longer plank instead of walking back and forth, we still think walking is a great modification to add a dynamic component to this exercise and work on your stability if you are a complete beginner and can't walk backwards without would break your form you should stick to the normal plank and switch to plank walking when you feel ready the second exercise is the side plank race here you move your hip up to engage the downward side of your obliques you can do this movement on the forearm or on the hand.


The advantage of the variation with the hand on the ground is that you can work with a greater range of motion and avoid elbow pain, it is also possible to perform this exercise n and a higher object, but please keep in mind that this exercise becomes easier the more you change your body to a vertical position, if the normal version is too difficult for you, it is also possible to lower the leverage by doing it on your knees, if it's about leg placement, you can put the top leg behind or in front of the bottom by placing it at the back, the hip rotates slightly up, which puts the external obliques in a stretched position and the internal obliques on that side in a contracted position, putting the top leg in front of the bottom makes the right on the contrary, we recommend alternating both leg placement options with each exercise 

The only thing you should avoid completely is rotating the upper body around the shoulders, which reduces the impact on the obliques by engaging the rectus abdominis and delts more the last exercise is a sawtooth run-on knee, which you can perform on parallel bars or rings. even two chairs compared to the nominated race now you also raise your body from a vertical position try to tuck your knees, push your shoulder blades into extension and round your back as much as possible if you do this exercise on your forearms it becomes much easier in terms of supporting power. 

So this version is recommended for all beginners or intermediates, if you do it on your hands you need a lot more strength in the front delts, it can be great if you want to target both muscles at the same time or if you want to prepare your body for a tucked planche, but please have keeping in mind that the main goal of this routine is to activate your apps, don't worry if you can't lift your upper body above your knees as high, this exercise still works well as long as you're just working your current range of motion in terms of sets and reps, we recommend 3 to 4 sets of each exercise with 2 minutes of rest, in terms of reps we recommend anything from 6 to 15 reps so only exercise to the right progression you are able to train in this rep range, please keep in mind that the side plank is a unilateral movement, so you must perform this amount of sets and reps on each side, you can do this exercise two to five days a week, but of course it it depends on what the rest of your training looks like, if you already follow a strength training program that includes abs training it makes more sense to do these exercises with reduced frequency and volume you don't need to train your abs every day to get results, now it's up to you. 

To implement all these points in your life and be consistent with them the most important point is to never cross them you don't have to live like a monk to get a 6-pack but you have to change your habits it may be hard at first but if you are consistent all hard work pays off if you now want a complete exercise program that is easy to follow and that will help you build muscle, increase strength and increase your metabolism, all you have to do is aim at Kali move com, benefit from our experience and make the most of your time and potential.




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