The abdominals are not so complicated: find an exercise routine in the abdominals and eat a diet rich in nutrients. The best way to avoid injury is to build a strong core.
Do you want to do yoga better? Do you run faster? Smaller squatting? Everything starts with its core.
Next, 6 exercises for the abs are included, along with instructions to make sure you perform each of them perfectly. Insert them in your current routine or, transform the six into an abdominal training circuit. Test two sets of each movement, resting for 30 seconds between each set.
Lying face down on the floor, place yourself in the bridge position on the forearm.
Make sure that your elbows are aligned under your shoulders and that your hands are in a fist.
Your forearms should be parallel to each other.
Keep for 10 to 20 seconds per game.
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Stand on your back on the floor with your arms straight on your shoulders.
To begin, place your knees directly on your hips and bend at the knees so that your calf forms a 90 degree angle with your thigh.
Then, at the same time, lower the left arm over the head while stretching the right leg and sending it to the floor.
Pause, return to the starting position, then repeat on the opposite side.
Make 14 alternative repetitions to complete a set.
Empty cannonball extension
Enter the shape of a cannonball in your back, hugging your knees in your chest.
At the same time, extend your legs and arms outward in an “empty” position by pressing your lower back towards the floor.
Hold the position for five seconds before rewinding and completing five repetitions for a set.
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Side curve of the handlebar
Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm inward toward your torso.
Keep your back straight, activate the core, then lean to one side as much as possible, but only at the waist.
Hold the position for one second at the bottom of your range of motion and return to the beginning for a repetition.
Do between 12 and 20 repetitions for a set.
With your feet shoulder-width apart, lift a bar off the platform, centering it evenly over your shoulders.
Replace your buttocks as if you were leaning back in a chair, bending your knees as deeply as possible.
Press the heels to return to the initial position of a representative.
Do 12 repetitions for a set.
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Think of this as a dead insect in reverse.
Start in a table position, with the shoulders on the wrists and the hips on the knees.
Engage your core at the same time you lift your right arm and left leg.
Your foot should be flexed when you kick back and your palm should be facing your body.
Take a break for a second when your arm and leg are at the same height as your torso, then approach your elbow and knee below your body.
Repeat on the other side for a repetition and do five repetitions for a set.