Your core includes your abdominal, lower back, and pelvic muscles. They’re separated from your chest muscles by your diaphragm, which helps you breathe.  In addition to protecting many vital organs inside your abdominal cavity, your core muscles are also responsible for helping you move the main portion, or trunk, of your body. Find your core muscles so you can focus on activating them when you exercise to get a flatter stomach.  Your core muscles are extremely important and should always be included as part of a well-rounded exercise routine. The core is one of the widest used sets of muscles in your body and yet, it is one of the muscle groups that many tend to forget to train regularly. Whenever you work out, focus your attention on contracting the deepest abdominal muscle you have, which is called the transversus abdominis to keep yourself stable and to active your core.  This is the same muscle that tenses when you cough, so coughing will help you locate it.  Contracting your core muscles will help you burn fat and give you a flat stomach. Remember to breathe deeply throughout each exercise whenever you work out. Lie on your back with your knees bent.  Keep your arms flat on the floor beside you so you’re in a neutral a position. Tighten your abdominal muscles, and lift your hips off of the ground.  Align your knees and shoulder, and hold yourself in this position as long as you can, squeezing your glutes and core the entire time. Lower yourself gently to the floor so you don’t injure your back or tailbone. Lie on your back and raise your feet to form a 90-degree angle with your knees and hips. Focus on your transversus abdominis and tighten all your abdominal muscles.  Raise your head and shoulders off the ground while your arms are crossed over your chest. Gently lower your head and shoulders back to the floor and repeat the motion 10-15 times.  If it helps, you can place your feet against a surface like a wall or table to stabilize them. Aim for 2 or 3 sets of 10-15 repetitions to work your ab muscles. Lie on your back with your knees bent.  Keep your back in a neutral position and tighten your abdominal muscles.  Tighten your core and raise your right foot off the ground until your knee is at a 90-degree angle from the floor.  Push your hand against your right knee while using your abdominal muscles to push your knee towards your hand.  Keep your core tight and hold for 3 deep breaths and relax. Repeat the motion for 10-15 repetitions, and be sure to work both legs. Change it up a bit by placing your right hand on your left knee instead.  Push your right hand against your left knee, from the inside, while pushing your left knee against your right hand. Try the double-leg abdominal press once you’re comfortable with the single-leg abdominal press. Lie on your back with your knees bent.  Keep your back in a neutral position and tighten your abdominal muscles. Raise both legs off the floor until your knees are at a 90-degree angle. Push both hands against each knee while pushing each knee against your hands. Hold the position for 3 deep breaths, relax, and then perform the movement again for 10-15 repetitions. An alternative is to place your right hand on the inside of your left knee, and your left hand on the inside of your right knee so your arms are crossed in front of you.  Push outwards with your hands while pushing inwards with your knees. Your oblique muscles are the core muscles that run along the sides of your abdomen. To target your oblique muscles, lie on your back flat on the floor with your knees bent.  Keep your back in a neutral position and tighten your abdominal muscles.  While keeping your shoulders flat on the ground, let your knees fall slowly to your right.  You should be able to lower your knees far enough to feel a stretch, but not to the point of discomfort.  Hold for 3 deep breaths then return to the starting position and rotate to the left side. Put your hands and knees on the ground with your hands directly below your shoulders.  Keep your back straight and align your head and neck with it.  Raise your right arm off the floor and reach it forward.  Hold your arm for 3 deep breaths then relax.  Do the same thing with your left arm.  Then raise your right leg off the ground and try to bring it up to align with your back.  Hold your leg for 3 deep breaths then relax.  Do the same thing with your left leg. Repeat the sequence 5-10 times with each arm and leg.  In a way, this exercise is going to look like you’re trying to swim while your on your hands and knees on the ground! For more of a challenge, do the same exercise but raise your right hand and left leg at the same time.  Hold them both for 3 deep breaths then relax.  Repeat with your left hand and right leg. Lie on your stomach, then raise yourself slightly until you’re resting on your forearms and knees and your elbows are below your shoulders and your head, neck, and back are aligned.  Tighten your abdominal muscles and “push” your knees and elbows towards each other (without actually moving your elbows or knees).  Hold for 3 deep breaths and relax. Repeat the exercise 10-15 times.  Add an extra challenge by raising your right arm instead of “pushing” your knees and elbows together.  Hold your right arm up for 3 deep breaths, then relax.  Repeat the same exercise with your left arm.  You can also try the same thing with your legs instead of your arms. For even more of a challenge, try this exercise while raising your right arm and your left leg. Hold them both for 3 deep breaths, then relax. Repeat the same movement with your left arm and right leg. Start by lying on your left side, then slowly raise yourself until you're resting on your left forearm with your elbow directly below your shoulder.  Keep your legs straight and your shoulders, knees, and hips in alignment. Hold this position for 3 deep breaths, then relax and lower yourself to the floor.  Repeat the same exercise on your right side.  Aim for 3-4 sets of 8-10 repetitions on each side. Don’t be disappointed if you have trouble doing this exercise at first! Keep practicing and it will become easier. To increase the challenge, lift yourself up until your resting on your left hand, instead of your left forearm to raise almost your whole body off the ground, except your feet.  Reach your right hand towards the ceiling, with the palm facing forwards.  Hold for 3 deep breaths, then relax.  Repeat the same exercise on your right side. Lie on your stomach with a towel or small cushion under your hips. Stretch out both arms in front of you and both legs behind you — like you're Superman flying through the air!  Raise your right arm off the floor and hold for 3 deep breaths, then relax.  Repeat the same thing with your left arm.  Then raise your right leg off the ground and hold for 3 deep breaths.  Repeat with your left leg. Feel free to play the Superman theme song in your head while doing this!
تعرف على مركز الجسم. تعرف على المتطلبات العامة لتمارين مركز الجسم. مارس تمرين الكوبري. مارس تمرين الطحن (الكرانش). جرب تمرين شد البطن بقدم واحدة. تقدم إلى تمرين شد البطن بكلتا القدمين. قم بلف ودوران مركز الجسم. مارس تمرين الأطراف الأربعة (رباعي الأرجل) مع رفع الذراع أو الساق. جرب تمرين بلانك المعدل. مارس تمرين بلانك الجانبي. تحول إلى سوبرمان.