Liver-friendly nuts like walnuts, almonds, pistachios, and Brazil nuts make excellent smart snacks thanks to their rich supply of healthy fats, plant-based protein, fiber, and antioxidants. Walnuts provide omega-3 fatty acids that reduce inflammation and protect liver cells, while almonds support healthy cholesterol levels and reduce fat buildup in the liver. Pistachios help improve insulin sensitivity and fight oxidative stress, both crucial for liver health, and Brazil nuts, being one of the best sources of selenium, aid in detoxification and shield the liver from damage. Enjoyed in moderation, these nutrient-packed nuts not only satisfy hunger but also promote better liver function and long-term wellness.
1. Plank (high or forearm)
- How to perform it: Keep your arms outstretched (high plank), elbows beneath your shoulders (forearm plank), or your body in a straight line from head to heels.
- Why it works: It works the deep stabilizing muscles as well as the entire core.
- Advice: Start with 20 to 30 seconds and progressively increase to prevent hip sagging.
2. Climbers of Mountains
- How to do it: Drive one knee into the chest while standing on a high plank, then swiftly switch legs to sprint.
- Why it works: It increases cardio for fat loss, burns calories, and strengthens the core.
- Tip: Keep core firm to minimize bouncing hips.
3. Raising Your Legs
- How to do it: Keep your legs straight while lying on your back. Slowly raise them to 90 degrees, then gently descend them without making contact with the ground.
- Why it works: It works better than crunches at targeting the lower abdominal.
- Advice: To protect the spine, press your lower back against the floor.
4. Kicks with Flutter
- How to do it: While lying on your back, raise your legs just a little bit above the ground and kick them in rapid, little movements alternately.
- Why it works: It strengthens the hip flexors and lower abs.
- Advice: Don’t arch your back and maintain an engaged core.
5. The Side Plank
- How to perform it: Lift your hips so that your body forms a straight line, support your body weight on your forearm, and lie on one side.
- Why it works: It stabilizes the spine and targets the obliques, or side abs.
- For added difficulty, try adding hip dips.
6. Dead Bug
- How to accomplish it: Lay on your back with your knees bent at a 90-degree angle and your arms reaching toward the ceiling. Keeping the core active, lower one arm and the opposing leg toward the floor, then raise them back up and swap sides.
- Why it works: Enhances stability and strengthens deep core muscles.
- Advice: Take it slow and steady.
7. Twists from Russia
- How to perform it: Bend your knees, raise your feet off the ground, lean back a little, and twist your torso from side to side while gripping a weight or clasping your hands.
- Why it works: Increases rotational strength and engages the obliques.
- Advice: Don’t merely twist from the arms; keep your chest up.
These no-crunch ab workouts strengthen the core more functionally, improve posture, reduce back pain, and help flatten the stomach while also burning calories when combined with healthy nutrition.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
