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Since the COVID-19 lockdown, gym culture has changed. People who were going to the gym several times a week had to make changes to their routine. Now that gyms are open for business without restrictions, some people are opting for personal training or semi-private fitness classes instead.
If you’re looking for alternatives to the standard gym experience, check out these at-home abdominal exercises your personal trainer can teach you.
Why choose a personal trainer?
Motivation is key when adopting a new fitness routine. Having an experienced personal trainer on your team can help ensure you achieve your fitness goals.
When you work with a personal trainer, you have the advantage of individual attention. Instead of trying to perfect the exercise’s movements on your own, your coach can assess your form and make sure you’re targeting the muscles that need attention.
You also don’t have to compete with other gym-goers who may need more instruction. You can rest assured that your coach has your best interests in mind.
Personal exercise routine
When you meet with a personal trainer, they will take the time to assess your goals and current fitness level. The result is a workout routine tailored to your specific needs.
Whether you’re recovering from an injury or want to train for a marathon, having a personal trainer by your side means you’ll receive motivation, encouragement, and push when you’re down.
Semi-private classes can be rewarding
Group classes can be rewarding, but sometimes it’s not easy to keep up when a class is crowded. When you attend a semi-private coaching session, the coach has more time to answer questions and help you improve your technique.
Training with a few other participants also leads to encouragement and camaraderie. When you work out with fewer people, you feel more confident. Plus, your new workout buddies can be a great source of inspiration.
Your group might be inspired to get together for group picnics, bike rides, or a barbecue serving healthy food and drinks.
Personal trainers have their own fitness stories
Personal trainers are not born physically fit. Many of them suffered from overeating, lack of exercise, or collateral injuries. They made the decision to overcome these setbacks and focus on their health and fitness.
These experiences help coaches empathize with your situation and goals. They can also help recognize past injuries and setbacks and develop strategies that will help you begin your workouts in a safe and effective manner.
Try these exercises at home
Strengthening your abdominal muscles benefits your whole body. Strong abdominal muscles help support your back, improve your posture, and help your clothes fit better. These eleven exercises are easy, and your coach can supervise your progress.
The Russian trick is not a dance move. It’s an exercise that targets your obliques, which are the muscles that run down your sides toward your hips.
Start by sitting on the floor with your legs extended in front of you. Bend your knees and lift your feet about a foot off the ground. Rotate your upper body to the left, then repeat on the right side.
Repeat the movement ten times on both sides. If you find the movement too difficult, you can start by placing your heels gently on the floor. When you feel stronger, put your feet up.
If you feel any back pain, stop the exercise and try a different back exercise.
This standing exercise is great for beginners and those with back pain. The movement of the knees to the hands works the lower abdominal muscles.
Start in a standing position with your feet together but not touching. Raise your arms above your head with your fingers interlocked.
Lower your hands and raise your left knee to meet them. Repeat with the left knee ten times, then switch to the right knee. If you feel comfortable, you can add five or ten repetitions.
Focus on your stomach muscles while doing this exercise. Doing so will help you work your abs, rather than your back.
The oblique crush doesn’t just flatter your curves. Also doubles as a thigh and butt workout.
Stand with your feet more than shoulder-width apart but not so far apart that you feel unsteady. Turn your toes out slightly.
Connect your fingers together and raise your arms above your head. While keeping your back straight, lower your upper body toward your right knee. Repeat ten times and then switch to your left side.
Keep your mind in the midsection and tighten your abs with each repetition.
Crunches come in many forms, and these stretches target both the upper and lower abdominal muscles.
Lie on your back with your legs straight in front of you. Hook your fingers behind your neck.
While supporting your neck, lift your chin and knees to your chest. Then straighten your legs, making sure to keep your heels off the floor.
Repeat the movement ten times. If you have lower back pain, try placing a rolled towel or small pillow under your back for support.
For this abdominal exercise routine, place your hands and knees on the floor. Make sure to keep your knees under your hips and your hands under your shoulders.
Extend your left arm straight out in front of you and your right leg straight behind you. Keep your leg parallel to the ground. Bring your left elbow back so that it is level with your left shoulder.
Repeat this movement ten times and then switch to the other side.
The jumper dog engages all of your core muscles and requires great stability. If you don’t get it right at first, keep trying.
Plank is one of the best exercises for the abdominal muscles. This exercise also strengthens your arms and back. If you are a beginner, start with your forearms on the floor.
Start with your hands and knees on the floor and place your weight on your toes. Make sure your hands are under your shoulders. Lift your knees and walk your toes behind you until your legs are straight.
Pull your stomach in towards your back and hold for 30 seconds with your heels pointing behind you. If holding 30 seconds is too challenging, try starting with ten seconds.
Begin this movement by lying flat on the floor with your legs raised at a 90-degree angle. If you feel any strain in your back, you can put your hands under your butt or use a rolled up towel.
Slowly lower your legs until your feet are off the ground. Return one leg to the starting position, then switch. You should feel the movement like leg kicks while swimming.
The goal is 30 kicks with each leg. However, if you need to start with fewer repetitions, that’s okay.
Crunches are ideal for strengthening your abdominal muscles, but they can also be challenging. The trick is to know your limits and not push yourself too hard. Crunches have many variations, so you can decide which one is right for you.
To do this exercise, lie on the floor with your knees bent. Keep your feet a few inches apart from your knees. Tie your hands behind your neck for support.
Tighten your abdominal muscles and raise your body toward your knees. Slowly lower your body to the starting position.
Try to keep your eyes on the ceiling during this exercise. Not only does this help engage your abdominal muscles, but it also prevents strain on your neck.
Pushups engage your abs and obliques, so they’re a great all-in-one exercise. Start with your body in the same position as you would for regular sit-ups but point your elbows out to the side.
Tighten your stomach muscles and raise your right knee toward your chest. Rotate your upper body and extend it toward your knee with your left elbow. Lower your upper body to the floor and switch to your left knee and right elbow.
Again, support your neck with your hands and try to keep your eyes up.
To do this exercise, lie on your back and raise your legs toward the ceiling, making a right angle. Cross your ankles and point your toes up with your knees slightly bent.
While supporting your neck and looking up, lift your belly toward your legs. Slowly return to the starting position and repeat at least ten times. Increase the repetitions as you feel the strength.
This exercise is challenging, so it is best to take it slowly if you are a beginner.
Start by lying on your right side with your feet on top of each other. Place your right elbow on the floor with your hand extended outward. Make a fist with your pinky finger on the floor.
Tighten your stomach muscles and lift your body up, maintaining a straight line from the ankles to the shoulders. Hold this position for ten seconds, then slowly lie down. Repeat ten times, then switch sides.
This exercise is excellent for beginners as you can modify it according to your unique abilities.
Start by lying down with your legs extended and your heels touching the floor. Lift your legs straight up so that the bottoms of your feet are parallel to the ceiling. Straighten your arms, lift your torso, and extend your hand toward your feet.
As with other sit-ups, keep your chin up to protect your neck.
If straightening your legs hurts your hamstrings, bend your knees until it feels comfortable. As your muscles become stronger, you will be able to perform this exercise without problems.
If you want to switch up your sit-ups routine and get off the ground, hula hooping is a fun way to work out. All you need is a hula hoop and the persistence to learn how to do it.
Weighted hula hoop makes it a little easier for beginners. Get into the hula hoop and hold it at waist level. Rotate the ring to one side, then move your hips in a circle to mimic the motion.
Allow the hoop to contact your hips to maintain momentum. Keep your tights tucked in while swinging, and before you know it, you’ll be able to keep the hoop moving.
Hula hooping is also a great way to get your family involved in a fun exercise.
Safety Tips for Workouts at Home Op
Staying safe and preventing injury is paramount when starting any exercise. Always check with your healthcare team before you start.
Protecting your neck and back is extremely important. Use a towel, blanket, or foam block to support your lower back. Always try to aim for the correct position, but if you need to make adjustments like bending your knees, that’s okay.
Make sure to stretch before you begin these abdominal exercises. If you feel any pain, stop and rest. If the pain persists, see your doctor.
Learn more about getting fit and healthy
Keeping your body fit and strong comes with many benefits. Exercise helps lower cholesterol and blood pressure. A healthy diet is also an essential component of any new fitness routine.
These abdominal exercises at home can also help relieve lower back pain.
If you are ready to know more about our fitness services, feel free to contact us. Whether you want to work with a personal trainer or get help crafting a personal workout routine, we’re here to help.
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