Working on your core muscles is one of the best ways to become stronger and flexible at the same time. Most people rely on crunches, planks, and sit ups to tone their midsection but if you are looking for more challenging workouts that will help you burn that extra layer of fat in your abdomen, why not try pole exercises?
Pole exercises may not be the first thing that will pop in your mind when it comes to training your core, but they can actually make your midsection toned and tight in no time. If you are wondering what workouts to do using a pole, here are a few that will give your abdominal muscles the challenge they need.
- Standing bar pushup. Stand at least 30 inches away from the pole with your feet wider than your hips. Rise onto the balls of your feet. Bring your arms forward with your elbows bent slightly. Place your right hand on the pole at the same height as your chin with your left hand just below it. Your thumbs should be pointing downward. While remaining on the balls of your feet, bend your elbows to lower your chest towards the pole until the point where your chin is touching the top hand. Make sure that your elbows remain parallel to the floor and that your core muscles are engaged. Push yourself back to your first position and repeat.
- Pole sit ups. For this exercise, you should climb up the pole then go into a sit position using your inner thighs. Release your hold on the pole slowly then lay yourself back down. Place your hands behind your head or across your chest then use your abs to raise your upper body towards the pole. Go back to your first position then repeat 10 times or until you feel exhausted.
- Offset left lift. You should stand to the right of your pole and hold it with both hands. Your left hand should be placed aboe the right with your upper arm parallel to the ground. Your feet should be together with heels lifted. While your legs are together, hold the pole tightly while lifting your legs up until they are at the same height as your chest with your knees bent and toes pointing forward. Lower your legs until your knees are under your hips. Do 10 lifts on this side then do the same on the other side.
- Pole tuck ups. Stand to one side of the pole with your hips slightly in front of it. Hold the pole with both hands with the inside arm wrapping around the pole and the outer arm on top of it. Make sure that your hands remain low, at least below your eye level. Extend your legs straight out while lifting the toes off the ground. Pull your knees toward your chest then go back to your first position. Do 10 reps or until you become exhausted.