Having a strong core is not only important in every day life, but is also the foundation of building a great looking body. Six packs, washboard abs, and toned, flat stomachs are all the result of strengthening your core and shedding body fat. Though there are expensive gym programs that promise to help you get ripped, there is an easier, free way to get the same great results in the comfort of your own home.

Below are three simple exercises that will help you build that core strength and that great strong stomach you’ve always wanted.

The Plank

The first exercise we’re going to explore is the plank. It is a great exercise for building physical (abdominal) mental strength. To perform a plank, get into a pushup position with your arms and toes the only things touching the ground. Make sure your body is aligned – keep your buttocks, shoulders and ankles in a solid line. Now, simply hold that position as long as you can. At first, it will be difficult so try holding for 5 seconds. Slowly build up the time you can hold this position. 30 seconds – 1 minute per round is excellent. Repeat three or four times.

The Leg Lift

Lay on the floor looking at the ceiling with your arms by your side. Place your hands underneath the small of your back. Make sure you feel comfortable. Keep your legs locked out in front of you and slowly raise them 6 – 8 inches off the floor. Hold this position for 10 seconds and lower your legs down. Repeat three to four times.

Knees to Elbows

Find a pull up bar or something equivalent (playgrounds are a great place or you can easily purchase or build something for your home). Grab hold of the bar with your palms facing away from you and hang. Your body should be completely still. Slowly raise your knees towards your chest. Contract your abdominals hard and squeeze your knees past your chest to your elbows. When you make contract slowly release and lower your legs down. This exercise will be difficult at first. If you cannot get your knees to your elbows, don’t worry! You have two choices, get someone to spot you by placing their hand on the small of your back and helping you get your knees up or simply getting your knees as high as possible. At first, two or three repetitions of this exercise will be sufficient. As you get strong, increase the reps!

These three exercises are safe, fast, and effective. They can be performed in the comfort of your own home with minimal equipment. They will help you lose that weight around your waist and give you that flat, toned stomach you’ve always wanted. Best of all, these exercises only involve moving your bodyweight, so you don’t need any weights or expensive exercise equipment.

Lastly, utilizing nutritional supplements, such as nitric oxide and l-arginine can help your body rapidly develop and build muscle in targeted areas. Nitric oxide can help you improve your stamina and strength, in addition to widening the blood vessels allowing for more oxygen to reach your muscles allowing faster muscle growth. Any good workout routine can be aided with the help of a nitric oxide supplement.

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