A sexy core is something to be admired, but getting it yourself doesn't always feel like the easiest task. In order to get a strong core, it's important that you switch up your routine regularly to make sure your muscles are always guessing. This list, offering both bodyweight and gym equipment options, will give you the moves you need to strengthen and stabilize your upper and lower abdominals and obliques. Bodyweight 1. Crunch Targets: Upper abdominals Lying flat on the ground with knees bent and hands behind the head, push lower back into the ground and lift upper back off the ground and slightly forward. 2. Vertical Leg Crunch Targets: Upper abdominals Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position. 3. V-Ups Targets: Upper abdominals Lie on your back, with your legs and arms extended. Keeping your knees and elbows locked, simultaneously raise your upper body while trying to touch your fingers to your toes. 4. Raised Knee-In Targets: Lower abdominals Lie on your back, arms close to your sides, palms down, and just under your lower back and butt. Press the small of the back against the floor, and extend your legs outward, with your heels about 3 inches above the floor. Keeping lower back against the floor, lift your left knee toward your chest. Your right leg should remain hovering above the floor. Hold, then straighten your left leg to the starting position and repeat with your right leg. 5. Reverse Crunch Targets: Lower abdominals Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your legs will reach toward the ceiling with each contraction. Gym Equipment 6. Hanging Knee Raise Targets: Lower abdominals Hang fully extended from a chin-up bar, palms facing out and your hands a little farther than shoulder-width apart. Raise your knees toward your chest, curling your pelvis upward at the end. Make it tougher by keeping your legs straight instead of bending your knees. 7. Incline Reverse Crunch Targets: Lower abdominals Lie on an incline board with your hips lower than your head. Grab the bar behind your head for support, or simply grasp the sides of the bench. Bend your knees slightly and hold your feet together. Raise your knees to your chest by lifting your hips and crunching them inward. Pause, and lower your hips back to start. 8. Straight Leg Raise Targets: Lower abdominals Lie face-up on a bench with your glutes at its edge. Extend your legs, keeping them parallel to the floor. Grasp the sides of the bench, or near your hips. Keeping your legs as straight as possible, raise them slowly until you're in a jackknife position. Your head and shoulders shouldn't move. Make sure your abs do all the work. Unfold your body slowly, lowering your legs back to the start position. 9. Seated Ab Crunch Targets: Lower abdominals Sit on the edge of a stable chair or bench. Place your hands in front of your butt, and grip the sides of the seat. Lean back slightly and extend your legs down and away, keeping your heels 4 to 6 inches off the floor. To begin the exercise, bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing chest to approach your thighs. 10. Oblique Hanging Leg Raise Targets: Obliques Grasp a chin-up bar with an overhand grip and hang from it at arm's length, with your knees bent. Keep your knees bent and lift your right hip toward your right armpit until your lower legs are nearly parallel to the floor. Pause, then return to the starting position, and lift your left hip toward your right armpit Have you tried any of these exercises? Source: Elite Daily
Muchas gracias. ?Como puedo iniciar sesion?
frnjfssvlr July 28, 2020