Overindulgence in festive foods goes hand-in-hand with Thanksgiving Day celebrations. However, after a long weekend of savoring all your favorite holiday treats, your digestive system may be suffering. The good news is that exercise can reduce bloating and positively impact gut health.
These eight core exercises for post-Thanksgiving debloating target all areas of the abdominals. They can help tone up your mid-section and get your workouts back on track after the holidays. Improving core strength, definition, and endurance are some benefits of planks and these other core exercises.
8 Post-Thanksgiving Core Exercises To Retone Your Tummy
These core exercises for post-Thanksgiving debloating effectively tone all areas of the core.
Build abdominal strength, endurance, and definition by programming them into your split. A strong core aids balance, athletic performance, and daily life activities.
8 Core Exercises For Toning Post-Thanksgiving
The core is made up of several muscle groups situated around the torso, stabilizing the spine and pelvis. These exercises work the core from all sides to strengthen and tone the mid-section muscles.
Bicycle Crunch
Bicycle crunches benefit those seeking an efficient workout by hitting three core muscle groups at once. This exercise improves core strength, aiding in spine stability. A strong, stable spine can reduce lower back pain and risk of injury.
The bicycle crunch targets the oblique muscles, which are highly active in twisting and side-bending motions. The rectus abdominis also plays a role in this exercise by bending the spine. The elevation and pedaling motion of the legs stimulate the transverse abdominis.
How to do
- Lie on your back.
- Press the lower back into the floor.
- Engage the abdominals by pulling the belly button in slightly towards the spine.
- Curl the head and shoulder blade off the floor into a crunch position.
- Lift both legs off the floor, stacking the knees over the hips. Bend the knees at a 90-degree angle.
- Place hands behind the head with the elbows pointing out to the sides.
- Pull the left knee in toward the chest while straightening the right leg.
- At the same time, bring the right shoulder across the body towards the left knee.
- Switch sides by pulling the right knee towards the chest and straightening the left leg.
- Bring the left shoulder across the body towards the right knee.
- Repeat the sequence on each side to complete the desired number of reps.
Tips
- Keep the low back firmly pressed into the floor. Arching can strain the lower back.
- Avoid pulling on your head. This decreases exercise effectiveness and can strain the neck.
- Exhale as you twist and inhale as you release out of the twisted.
- Alter the height of the straight leg to adjust exercise intensity. Extending the straight leg higher reduces the stress on the lower back. To progress the exercise, straighten the leg parallel to the ground.
Optimal Sets And Reps
Consider adding bicycle crunches into your routine using these programming guidelines.
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 16–24 |
| Hypertrophy | 3–4 | 20–30 |
| Endurance Training | 2–3 | 30–50+ |
| Power Training | 3–5 | 4–16 (Explosive) |
Russian Twist
The Russian twist works the obliques and the rectus abdominis muscles. During a Russian twist, the muscle activation rate is 51.3% for the external obliques and 59.1% for the internal obliques. This indicates how hard the muscle is working during the exercise.
Strengthening the obliques improves performance in sports with strong rotational force. Golfers and baseball players need strong obliques to produce powerful swinging and rotating movements. Core exercises, like the Russian twist, can build oblique strength and enhance throwing, hitting, and swinging force.
How To Do
- Sit on the floor with legs hip-width apart.
- Bend the knees and keep the feet flat on the floor.
- Engage the abdominals by pulling the belly button in slightly towards the spine.
- Keeping a straight spine, lean the trunk back about 45 degrees.
- Clasp the hands together in front of the chest.
- Twist from the waist to the right, bringing the right elbow towards the floor.
- Untwist and return to the center.
- Twist from the waist to the left, bringing the left elbow towards the floor.
- Untwist and return to the center.
- Repeat the sequence to complete the desired number of reps.
Tips
- Maintain a straight spine as you lean back. Arching the lower back or rounding the upper back can cause strain and decrease core muscle engagement.
- Keep the legs still to stabilize the pelvis and protect the lower back.
- Maintain an even and controlled pace.
- Hold a dumbbell, medicine ball, or pilates ball to progress the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–10 |
| Hypertrophy | 3–4 | 8–15 |
| Endurance Training | 3–4 | 15–30+ |
| Power Training | 3–4 | 5–8 |
Plank
The plank is a highly effective strengthening exercise that works the core from all sides. The rectus abdominis, obliques, and erector spinae all play a role in the plank. The most active muscles are the rectus abdominis and external obliques, with 48% and 77% activation rates, respectively.
This exercise improves abdominal strength and endurance, making it beneficial for fitness enthusiasts and athletes. Core strength contributes to ankle and lower back injury prevention in sports like soccer. Planks were also found to improve respiratory function, which can aid athletic performance.
The plank is a full-body exercise that works the upper and lower body, in addition to the core.It engages the shoulders and the rectus femoris muscle in the thighs. This is a great exercise to build total-body strength, especially for those seeking efficient, effective workout options.
How To Do
- Kneel on the floor.
- Place the elbows on the floor directly under the shoulders. The forearms and palms are flat on the floor, shoulder-width apart.
- Tuck the toes under.
- Engage the abdominals by slightly pulling the belly button towards the spine.
- Lift the knees off the floor so the legs are fully extended.
- Keep the body in a straight line.
- Hold the position for the desired duration.
Tips
- Keep a neutral spine to avoid straining the back. Don’t let the hips sink towards the floor.
- Press the shoulder away from the ears. Hunching the shoulders decreases abdominal engagement and creates upper back tension.
- Take steady breaths throughout the exercise. Do not hold your breath, as it can increase internal pressure.
- To modify the exercise, keep your knees on the floor. This reduces the intensity and lower back stress.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–6 | 30–60 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 2–3 | 60+ seconds |
| Power Training | 3–5 | 30–60 seconds |
Mountain Climber
Mountain climbers are another full-body exercise that tones up the entire core. You get all the benefits of a plank plus further engagement of the hip flexors, quadriceps, and glutes. Increasing the exercise pace can add a cardio element, giving you strength, endurance, and aerobic training all in one.
The standard plank position works the shoulders and thighs, plus the external obliques, rectus abdominis, and erector spinae in the core. By adding the knee lift in a mountain climber, the legs and lower abdominals become more active. The more muscles worked, the more calories burned, making this an ideal post-holiday exercise.
Mountain climbers are a great high-intensity interval training, or HIIT, exercise. This method of training results in more fat loss than steady-state cardio exercise. A study found that brief bouts of high-intensity exercise like mountain climbers can reduce abdominal fat.
How To Do
- Kneel on the floor.
- Place the palms flat on the floor shoulder-width apart. Keep the arms straight.
- Tuck the toes under.
- Engage the abdominals by slightly drawing the belly button towards the spine.
- Lift the knees off the floor, straightening the legs.
- Pull the right knee toward the chest while keeping the spine straight.
- Straighten the right leg, returning the right foot to the floor.
- Pull the left knee toward the chest.
- Straighten the left leg, returning the left foot to the floor.
- Repeat the sequence for the desired duration.
Tips
- Don’t let your glutes lift when pulling the knee in. This decreases abdominal activation.
- Keep a neutral spine to avoid stressing the lower back. Don’t let the hips drop towards the floor.
- Avoid bouncing when pulling the knees in. This compromises exercise form, reducing core activation. It can also stress the back and shoulders.
- Keep your eyes on the floor to maintain good spinal alignment.
- Consciously focus on engaging the leg and lower abdominals to pull the knee in and push it away. Mind-muscle connection increases muscle activation.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–6 | 30–60 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 2–3 | 60+ seconds |
| Power Training | 3–5 | 30–60 seconds |
Leg Raise
Leg raises work the rectus abdominis and the front of the thighs. Because the hip flexes (bends) to lift the legs, the quadriceps and hip flexors play a key role in the exercise. Raising the legs from 0 to 45 degrees activates the quadriceps; beyond 45 degrees, the rectus abdminis becomes more active.
In a leg raise, the muscle activation rate for the rectus femoris in the quadriceps is 21.7%. The activation rate of the lower rectus abdominis is also 21.7%, and the rate of the hip flexors is 17.6%.
Core, quadricep, and hip flexor strength are all important in running mechanics. Increasing strength in these muscle groups can improve running economy, the amount of effort spent at a specific speed. Leg raises target all three muscles, making them optimal for runners and soccer players.
How To Do
- Lie flat on your back on the floor with both legs straight. Feet are flexed.
- Place your arms on the floor at your sides.
- Press the lower back down towards the floor.
- Engage the abdominals by slightly pulling the belly button towards the spine.
- Lift both legs together. Keep the lower back pressed down into the floor.
- Lift until the ankles and knees are stacked above the hips.
- Lower both legs back to the floor with control.
- Repeat to complete the desired number of reps.
Tips
- Ensure the lower back stays pressed down throughout the entire exercise. Arching strains the lower back.
- Tuck the chin slightly towards the chest for good spinal alignment. This protects the back and neck from strain.
- Inhale as you lower your legs and exhale as you lift.
- To modify the exercise, lift one leg at a time or bend the knees. This decreases the stress on the lower back.
- To progress the exercise, lift the shoulders off of the floor. This intensifies abdominal engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 |
Heel Touch
The side bending movement in a heel touch works the internal and external obliques. Increasing internal oblique strength and endurance can improve spine stability and reduce lower back pain. As the shoulder blades stay lifted throughout the exercise, this is also a great move for rectus abdominis endurance.
How To Do
- Lie on your back on the floor.
- Place the feet together flat on the floor.
- Straighten the arms at your sides.
- Press the lower back into the floor.
- Draw the belly button towards the spine
- Curl up slightly until the shoulder blades lift off the floor.
- Bend at the waist and reach the right hand towards the right heel.
- Touch the heel or bend as far as you can with proper form.
- Squeeze the left obliques to pull the torso to a neutral position.
- Follow the sequence, bending to the left side.
- Repeat the pattern to complete the desired number of reps.
Tips
- Tuck the chin down to keep a neutral spine.
- Consciously think about engaging the opposite obliques to lift out of the side bend. Mind-muscle connection increases exercise effectiveness.
- Don’t swing the arms. Momentum decreases the work for the muscles and can strain the back.
- To modify the exercise, widen the feet.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 |
Crunch
Crunches are a classic core move known for targeting the rectus abdominis and sculpting the six pack. In a crunch, the upper rectus abdominis has a muscle activation rate of 21.47%. However, there are more than just aesthetic benefits to strengthening the rectus abdominis.
This muscle plays a role in overall core strength, which is important for stability and balance. Improving balance aids performance in sports like basketball and cricket. It is also crucial for reducing the risk of falling, especially as we age.
Performing crunches increases abdominal muscular endurance. They may also be better than static core exercises, such as the plank, for producing rectus abdominis hypertrophy.
How To Do
- Lie on the floor on your back.
- Put the feet on the floor hip-width apart with knees bent.
- Place the hands behind the head with the elbows out to the sides.
- Engage the abdominals by drawing the belly button down.
- Exhale while curling the shoulder blades off of the floor.
- Inhale while lowering down with control.
- Repeat to reach the desired number of reps.
Tips
- Lift using the abdominals. Avoid pulling on the head to protect the neck.
- Don’t hold your breath, as this excessively increases abdominal pressure.
- Move at a steady, controlled pace. Moving with momentum decreases the work of the abdominals.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 |
V-Up
V-ups target the lower and upper abdominals at the same time. It also strengthens the obliques, quadriceps, and hip flexors, efficiently building overall core strength.
Improving core strength and stability reduces non-specific lower back pain. The obliques play a role in spinal stability, and the rectus abdominis helps stabilize the trunk. Developing good spinal alignment with the help of a strong core reduces lower back pain.
Add V-ups to these deep core exercises to enhance spinal stability and improve back health.
How To Do
- Lie on the floor with the legs straight.
- Extend the arms overhead.
- Engage the abdominals by pulling the belly button towards the spine.
- Hinge from the hips, lifting the torso and legs off the floor.
- Keep the legs and arms straight as you lift.
- Try to touch your toes with your fingers.
- Lower down with control, keeping straight legs and arms.
- Repeat to achieve the desired number of reps.
Tips
- Exhale while lifting and inhale while lowering.
- Avoid swinging the arms. Momentum reduces muscle activation and stresses the back.
- Keep your eyes forward and ears aligned with your shoulder. A neutral head position avoids neck strain.
- To modify the exercise, lift the legs first and then the upper body.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 |
Best Core Routine For Post-Thanksgiving Debloating
These core exercises for post-Thanksgiving debloating are highly effective at strengthening and toning the abdominals. So, if you are ready to work off your holiday meal, grab a mat and let’s go!
To prevent injury, it is important to warm up our muscles before we hit them hard. Start with one set of 10 reps for each:
- Pelvic tilts.
- Alternating bent leg toe-taps.
- Toe touches.
Stretching during a cool-down releases muscular tension from the muscles targeted during the workout. Hold these static stretches for 30 seconds each at the end of your core routine:
- Lying full-body stretch.
- Bridge.
- Seated side bend.
- Low lunge.
- Child’s pose.
Exercise | Sets x Reps | Duration | Rest (between sets) |
|---|---|---|---|
| Leg Raise | 2–3 x 8–12 | 30 seconds | |
| Bicycle crunch | 2–3 x 8–12 | 30 seconds | |
| Mountain climbers | 2–3 sets | 30 seconds | 30 seconds |
| Russian twist | 2–3 x 8–12 | 30 seconds | |
| V-up | 2–3 x 8–12 | 30 seconds |
Working your abdominals 2–3 times a week is sufficient to get results. Allow 2–3 days recovery time between core workouts.
Consider adding core exercises to your split twice a week, for example, Mondays and Thursdays or Tuesdays and Fridays.
Other Tips To Help With Re-Toning After Thanksgiving
Effective core toning involves working all areas equally. Include exercises for the obliques, lower and upper rectus abdominis, and back. Strengthening the core from all sides prevents muscle imbalances and facilitates good alignment.
When returning to exercise after a holiday break, you might find you’ve lost a little strength or endurance. Ease your body back into your routine to prevent injury or excessive post-workout soreness. Work where your body is at today and only complete as many reps as you can with proper form.
Conclusion
Incorporate these core exercises for post-Thanksgiving debloating into your program to tone the abdominals. Build up core endurance, strength, and definition while engaging in physical activity to combat post-holiday bloating. With these effective exercises, you will feel great in no time!
Frequently Asked Questions
Physical activity reduces bloating. Core exercises are one type of physical activity that can help with bloating. Engaging in a core workout or adding core exercises to your routine can benefit bloating.
Working the core 2–3 times per week will build, strengthen, and tone the abdomen. It is recommended to leave 2–3 days between workouts for the muscles to recover.
Strength and hypertrophy results can be achieved with 2–3 sets of an exercise performed 2–3 times a week. Choose exercises that target different areas of the core for a well-rounded core workout.
The best core exercises target multiple muscle groups at once, like planks, bicycle crunches, and v-ups. They are efficient and functional exercises. In everyday life, our muscles work together, not in isolation.
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About the Author
Tammy Hogan, PT, BA Personal Trainer & Yoga Instructor
