![]() Lifting your leg higher makes the exercise more effective.ĭoing this move will activate your abs, oblique muscles, glutes, and lower back. This leg movement will activate your lower back and glute muscles. Simply lift your foot to the side and then tap the floor with the toes before returning the foot to the starting position. You should be able to perform this exercise if you can hold the elbow plank for at least 10 seconds. Plank Variations for Abs and Killer Core Strength If you’re a beginner, start with the easy plank variations and then advance to the more challenging ones as gain core strength. You and I know that doing the same exercises repeatedly can kill your motivation to exercise. These plank variations will also add variety to your workouts. While the plank with leg lifts will build your glutes. For instance, the side plank will build your oblique muscles faster than the standard plank. While the standard plank is incredibly effective, doing different plank variations will allow you to get rapid results. Planking for 1 to 3 minutes every day can give you noticeable results. Luckily, you don’t have to plank for hours to enjoy these benefits. It builds your abdominal muscles, strengthens your core, improves your posture, makes you better at push-ups, and much more. If you feel like you have mastered the standard seated knee tuck, try adding some weight.īalance a medicine ball (or any other weight) above your ankles and perform the seated knee tucks with the same form as the body weight variation.Doing the plank regularly offers extraordinary benefits. To fix this mistake, focus on achieving a full contraction of your abs by slowly moving your legs back and forth. Seated knee tucks are designed to be performed slowly. ![]() While this will definitely get your heart rate up, rushing through the motion takes stress away from your abs and places it on your arms and back. Far too often, people quickly move their upper body back and forth to propel their legs towards them and away from them. Rushing The MotionĪnother common seated knee tuck mistake is rushing the motion. This will not only protect your back, but it will also increase the tension on your core. To fix this mistake, focus on keeping your back straight and stabilize your upper body. ![]() When people round their back, they place unnecessary stress on their spine, which can risk a back injury. In this way, you ensure that you fully stress your abs throughout the exercise motion. In order to maximize every rep, you must fully extend your legs every time. After bringing their knees to their chest, people tend to keep their knees bent and bring them halfway back to the starting position. The most common mistake made during seated knee tucks is doing half reps. If you suffer from lower back pain or discomfort, seated knee tucks can help you build core strength and correct your posture in no time.ĭepending on your core strength, you should aim to perform anywhere from 10-20 reps of seated knee tucks for 3-4 sets. Your abdominal muscles are responsible for supporting your spine and keeping your body aligned. Many people are surprised to learn that an anterior pelvic tilt, slouched shoulders, and other postural issues often stem from weakness in your core. Whether you are throwing a ball, lifting weights and heavy objects, or you simply want to get those six pack abs, seated knee tucks will help accomplish your goals. If you want to improve your performance at compound lifts, you must first build a sturdy core. As a result, consistent training will help you build a stronger core.Ĭore strength is important for nearly every single exercise. Seated knee tucks directly target your abdominal muscles. In addition, your hip flexor muscles activate to support your hips throughout the exercise motion. Your quads and hamstrings also work to flex and extend your legs. The transverse abdominis, the deepest muscle of your core, activates to stabilize your mid-section. Seated knee tucks work a variety of other secondary muscles. In this case, seated knee tucks primarily emphasize the bottom part of the rectus abdominis, also known as your “lower abs.” Secondary Muscle Groups: Although the rectus abdominis is one muscle, it is possible to target specific areas of the muscle more optimally.
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