Day 1: 10 Minutes to Stronger Abs

These seven exercises will work your abs from every angle in 10 minutes or less.

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Day 1: 10 Minutes to Stronger Abs Welcome to day 1 of the Verywell Fit 7-Day No Equipment Fitness Challenge! Having a strong core and abdominal muscles supports your spine, makes daily activities easier, protects you from back pain and injury, and best of all, feels great. These seven exercises will work your abs from every angle in about 10 minutes.   Tara's Tip  “If you ever feel your low back in a core exercise, you need to make sure it is pressing down on the ground (for crunches) and that you tuck your tailbone by drawing your ribs towards your hips on the front of your body.” — Tara Laferrara, CPT, of the Verywell Fit Review Board     Warm-Up: Crunches     Crunches have been the mainstay of ab workouts for decades. They target the rectus abdominis, the "six-pack" muscle that runs along the front of the torso. Building strength here is a key part of developing your core muscles for stability and performance.   Let's do 25 reps.   Tip: Make sure you keep your chin off your chest and eyes up towards the ceiling. Don't let your hands pull your head down. LEARN MORE     Reverse Crunch     The reverse crunch is a variation of the popular abdominal crunch exercise. Your upper body remains on the mat as you contract your abs to draw your legs towards your chest. It exercises the full length of the rectus abdominis muscle (the six-pack muscle), getting to the deep lower abs.   Set your timer and do as many reverse crunches as you can for 2 minutes while maintaining good form. LEARN MORE     Bicycle Crunch     The bicycle crunch is one of the best ab exercises you can do, reaching not only the usual abs, but also the deep abs and the obliques.   Do 20 bicycle crunches, twisting from right to left. Do this exercise in a slow and controlled manner to maintain good form and make sure you're feeling this in your obliques (and not your back or shoulders). LEARN MORE     Double-Leg Stretch     Double leg stretch is a great ab exercises that radiates from the core powerhouse, demanding both strength and endurance from the abdominal muscles. It also helps improve your stability and coordination.   Do 10 reps.   Tip: Make sure you keep your back on the ground. LEARN MORE     The Plank     The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle.   Get into your plank position and hold it for 30 seconds.   For an extra challenge: Work your way up to holding the plank for 1 minute as you become more advanced. LEARN MORE     Side Plank     The side plank is an effective exercise for strengthening the oblique abdominal muscles. You will hold your body on your side in a straight position, supported only by one arm and the side of one foot. Strong obliques can be quite useful as core stabilization muscles.   Get into your side plank position, and hold it for 30 seconds on each side. LEARN MORE     Cool Down: Trunk Rotation     Trunk rotation is an exercise used to improve core strength, stability, flexibility, and greater mobility of the spine. It's also a feel-good move that helps you stretch, relax, and cool down at the end of your workout.   Rotate your knees from side to side, holding it for several seconds on each side. This should feel like a soothing way to end your ab workout for today. LEARN MORE     CONGRATULATIONS! You've completed day 1 of the Verywell Fit 7-Day Challenge, and taken valuable steps to strengthen your abs, which is at the core of enjoying everyday activities with strength and ease. We'll see you again tomorrow! Preview: Tomorrow it's all about the glutes and hips.   READ THESE NEXT Why Nutrition Is an Important Part of Fitness READ NOW  › Popular Foods Fitness Pros Eat READ NOW  › 10 Tips to Help You Sleep Better READ NOW  › The Importance of Rest and Recovery After Your Exercise READ NOW  › You are receiving this newsletter because you subscribed to the Fit Life newsletter. If you wish to unsubscribe, please click here. A DOTDASH BRAND 1500 Broadway, 6th Floor, New York, NY, 10036 © 2020 Verywellhealth.com - All rights reserved. Privacy Policy

What You Need to Know About Traveling in 2020

In today's edition, we've got great summer salad recipes and a guide to traveling in 2020.

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June 05, 2020 At Dotdash, our mission is to help people. We can do more. We must speak up when it comes to matters of oppression, systematic racism, and hate. We have the responsibility to spread the message of inclusivity, equality, and human rights. We are listening, and we are learning. We will do better. Black lives matter. Here are some organizations where you can donate to fight racial inequality: Black Lives Matter Color of Change Minnesota Freedom Fund Black Visions Collective Know Your Rights Camp American Civil Liberties Union Tripsavvy What You Need to Know About Traveling in 2020 The Spruce 30 Great Summer Salad Recipes for Hot Days Verywell The Truth About CBD Oil and Anxiety Lifewire This Might Be Why Your Internet Is So Slow MyDomaine 12 Design Tips From Cool Scandinavian Homes Trending Now 5 Essential Tips to Keep Kitchen Counters Organized Is Your Bed in the Wrong Place? 17 Dogs That Are Very Good Boys The Best Blue Light Block Glasses to Wear 36 No-Bake Desserts to Make This Summer Looking for answers, advice, and inspiration? We can help. You are receiving this newsletter because you subscribed to About Today newsletter. If you wish to unsubscribe, please click here. 1500 Broadway, 6th Floor, New York, NY 10036 • ©2020 Dotdash • All Rights Reserved. • Privacy Policy