Try these abdominal exercises to strengthen your core and improve your overall health

Having a strong core is essential for overall strength, stability, and postural alignment. To help you strengthen your core and improve your overall health, below are some effective abdominal exercises, along with instructions on how to perform them correctly.

Abdominal exercises to help strengthen your core and improve health:

1. Plank

• Start by lying face down on a mat or comfortable surface.
• Place your forearms on the floor with your elbows aligned directly under your shoulders.
• Curl your toes and lift your entire body off the floor, keeping your back straight.
• Engage your core, glutes, and thighs and hold the position as long as you can. Aim for at least 30 seconds to a minute. Repeat 3-5 times.

2. Bicycle push-ups

• Lie on your back with your hands behind your head.
• Lift your head, neck and shoulders off the floor and bring your knees toward your chest.
• Slowly bring your right elbow to your left knee, simultaneously extending your right leg.
• Repeat on the other side, bringing your left elbow closer to your right knee.
• Continue alternating sides for about 10-15 reps on each side.

3. Russian twists

• Sit on a mat with your knees bent and feet on the floor.
• Lean back slightly, keeping your back straight.
• Keep your hands together in front of your chest or grab a dumbbell or medicine ball to increase resistance.
• Rotate your torso to the right, touch the floor with your hands or the object of resistance and return to center.
• Repeat the twist to the left, touching the floor, then return to center. Do about 10 to 15 turns on each side.

4. Dead bug

• Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
• Extend your right arm above your head and, at the same time, straighten your left leg, hovering it slightly above the ground.
• Return to the starting position and repeat on the opposite side. Alternate for 10-15 reps on each side.

5. Climbers

• Start in a high plank position, with your hands directly under your shoulders.
• Bring your right knee toward your chest, then quickly switch and bring your left knee toward your chest.
• Continue alternating legs in a running motion, increasing speed for an added challenge.
• Aim for 20 to 30 seconds or do 10 to 15 reps per leg.

6. Reverse push-ups

• Lie on your back with your legs straight in the air, perpendicular to the floor.
• Place your hands on the floor, palms facing down for stability.
• Engage your abs and lift your hips off the floor, bending your knees toward your chest.
• Slowly lower your legs back to the starting position without touching the floor.
• Repeat for 10-15 repetitions.

Remember to always maintain proper form throughout each exercise, breathe steadily and avoid straining your neck or back, keeping them aligned and relaxed. It’s also crucial to consult a healthcare professional before starting any new exercise program, especially if you have pre-existing illnesses or injuries.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV assumes no responsibility for this information.