According to Varun Rattan, co-founder of The Body Science Academy, for maximum muscle engagement, it is essential to perform controlled movements during this intense exercise. He advises individuals to listen to their bodies and only incorporate weights they feel comfortable with.
Alaya F’s dedication to her fitness routine is well-known, and she continues to impress with her commitment. Recently, the actor was spotted working on her abs with the guidance of fitness trainer Anushka Nandani Sawhney.
Alaya F’s fitness attire and her no-makeup, high-braided ponytail look caught attention as she tried out her new favorite abs exercise. The lilac sports bra with matching shorts and white sports shoes perfectly complemented her workout routine.
Alaya F gave her Instagram followers a glimpse of her intense workout session with her fitness trainer, Anushka Nandani Sawhney. With a tag to her trainer, she showcased her dedication to staying fit and maintaining her enviable physique.
Check out the post for a glimpse of her rigorous fitness routine.
In an Instagram Stories video, Alaya F demonstrated her commitment to fitness by performing double crunches with added resistance using dumbbells and ankle weights. Her determination to challenge herself and push her limits is evident in the intense workout routine she displayed on social media.
Indeed, the importance of strong abs or abdominal muscles goes beyond just having a toned midsection. These muscles play a crucial role in supporting the spine, maintaining posture, and providing stability during various movements and activities. A strong core can enhance overall physical performance, whether it’s in sports, exercise routines, or daily functional tasks. Moreover, having well-developed abs can contribute to better physical health and reduce the risk of injury. Therefore, incorporating exercises that target the core, like the ones demonstrated by Alaya F, can lead to numerous benefits for overall fitness and well-being.
Using dumbbells and ankle weights during ab exercises can significantly increase the intensity of the workout, leading to greater strength gains over time. By incorporating these weights, multiple muscle groups are engaged, including the rectus abdominis (commonly known as the ‘six-pack’ muscle), obliques, hip flexors, and even the lower back to some extent. Moreover, holding dumbbells not only targets the core muscles but also activates the triceps, serratus anterior, and latissimus dorsi, providing a more comprehensive and challenging workout. This combination of added resistance and muscle engagement makes the exercise more effective in building strength and achieving fitness goals.
To perform the exercise effectively and safely, follow these steps:
1. Lie flat on your back on a comfortable exercise mat.
2. Hold a dumbbell in each hand and attach ankle weights for added resistance.
3. Extend your arms straight above your head, keeping the elbows locked.
4. Simultaneously lift your legs off the ground, bending your knees to form a 90-degree angle.
5. As you raise your legs, crunch your upper body by lifting your shoulders off the mat. Aim to bring your elbows and knees together.
6. Hold the position briefly, engaging your core muscles.
7. Lower your upper and lower body back to the starting position with control.
8. Repeat the movement for 12 to 15 repetitions, making sure to maintain proper form and control throughout.
9. Take a 1-2 minute rest between sets.
10. Aim to complete 2 to 3 sets of exercises in your workout routine.
Remember to listen to your body and choose dumbbell weights and ankle weights that you feel comfortable with and that suit your fitness level. If you are a beginner, start with lighter weights and gradually increase as you build strength and confidence in the exercise. Always consult with a fitness professional or trainer if you are unsure about the proper form or modifications that may be suitable for your specific needs.
“The movements should be controlled to maximise muscle engagement. This exercise is intense; listen to your body and only add weights that you’re comfortable with,” urged Rattan.
