Hard core ABS defines how strong is your body.
If your core is strong than it gets easy for a particular person to lift heavy weight. I myself realized this at some point, that being your abs strong you get this benefit & can lift heavy. There are many exercises to make your core strong including plank. But the exercises that i like & definitely made my core strong are as follows.
1.)HANGING LEG RAISES WITH PUNCHES
You all might be knowing about hanging leg raises, if don't watch my previous blogs. Its very good exercise only if done properly with right technique.This exercise need to be precise because if anything goes wrong you might injure yourself. So, do ask you partner to be precise on hitting your middle abdomen.
So, while doing hanging leg raises what we do is simply raise our legs up & then bring them down at their starting position.But in "hanging leg raises with punches" all you have to do is get a trainer or your friend to perform the exercise. You will be needing one person to perform this exercise. Now if your gym is having Boxing Gloves then its great, but if they
don't than your partner can help you even without gloves. So, while doing the hanging leg raises now the thing you have to do in this exercise is ask you trainer or partner to hit with his fist on your middle abdomen.
Now, remember this as its very important that your partner need to hit only on middle abdomen. Not lower,Not higher.
WHEN TO HIT?
while bringing your legs Down when your muscles get most of the contraction that is
the time your partner should hit on your middle abdomen. Keep repeating this movement until you feel the burning sensation in your abdomen. Now the most important tip, Make sure you breathe in perfect sync... with this exercise. Breathe out everything while performing this exercise so that when your partner hits on your abdomen you don't feel uncomfortable with the movement or you may get seriously injured. Repeat this movement until you feel exhausted.
2.) PUNCHING ON CORE
If you are thinking its quite similar exercise as the one above but there is still a difference & it is still a lot.
This exercise is to be done with gym Swiss ball. Rest will be the same(your partner with fist). Now take the gym Swiss ball & put it behind your lower back against the wall. Make sure you are standing in comfortable position putting your back on Swiss ball with proper support. Now ask your partner to hit on your middle abdomen as we did in above exercise. Do make sure before starting this exercise you exhale/breathe out everything & make your abdomen contract as much as possible. After that only your partner should start punching on your abdomen.
Breathing is very important in this exercise. So, keep breathing in sync...