Are you looking for training for the abdomen? Working your abs has its trick and you will surely wonder what kind of exercises are the most effective. That's why we propose this selection of exercises and their combinations or supersets. Supersets (also known as supersets) are a combination of two non-stop exercises and are perfect for training and testing the abdominal muscles.
THE BEST EXERCISES FOR ABDOMINALS
1. SUPERSERIE DE ROLL OUT AND LEG RAISES
A. ROLLOUT:
Initial position:
It starts on four legs. Put your hands on the separate weights at shoulder height. The elbows should be slightly bent and the knees just below the hips. Activate the abdominals and make sure that the pelvis, back and neck form a straight line.
How to perform the exercise:
Roll the weight slowly and as far as you can without losing shape. Make sure you keep your back straight and your abs activated. Then it goes back and ends in the initial position
B. LEG RAISES:
Initial position:
Lie on your back. Extend the arms above the head and put a stability ball between the knees.
How to perform the exercise:
Lift the ball until it is in a straight line with the hips. Activate the abdominal muscles and make sure that the back is in contact with the floor at all times and that it does not arch.
2. SUPERSERIE OF WINDSHIELD WIPERS AND RUSSIAN TWIST
A. WINDSHIELD WIPERS:
Initial position:
Lie on your back. Put a stability ball between the knees and lift the legs until they are in a straight line with the hips. Extend the arms to the sides at shoulder height with the palms facing up.
How to perform the exercise:
Turn your hips and lower your legs to one side until you have almost touched the ground. Keep your back straight and straight. Switch sides and focus on performing the exercise in a controlled manner.
B. RUSSIAN TWIST:
Initial position:
Start sitting with your legs slightly bent. Lie back and activate the abdominals and glutes. Make sure you do not arch your back. The pelvis, neck and back should form a straight line. Put your hands in front of you at shoulder height. You can reduce the intensity of exercise by resting your heels on the ground or increase it by keeping your feet in the air.
How to perform the exercise:
Turn the torso from side to side helping you with your arms. Make sure that you keep your back straight and that your shoulders move away from your ears. You can increase the intensity of exercise by holding some weight, such as a medicine ball or a bottle of water.
3. SUPERSERIE: EXERCISE BALL TUCK AND BEETLE
A. EXERCISE BALL TUCK:
Initial position:
Place yourself in a high plate position, with your feet on a stability ball.
How to perform the exercise:
Active abs and glutes. The wrists must be under your shoulders, and the pelvis, back and neck have to form a straight line. Contract the abs and knees to the chest. Try to keep your upper body in the same position while you are pulling the ball towards you. Gently throw the legs back again and return to the starting position.
B. BEETLE:
Initial position:
Lie face up on the floor.
How to perform the exercise:
Raise the left arm above the head and push the right arm down. Lift the upper part of the body and the leg at the same time and bend the knee at a 90º angle. Then change sides and raise the right arm over the head and bend the right leg. The arms and legs should not touch the ground at any time.
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