Firm abs: how to work them completely in just four simple exercisesBy Blair Morris
January 21, 2020
To fully develop the famous six-pack, the instructors first recommend a series of guidelines that lead to exercise the abdomen correctly, involving all the muscular portions of the area and avoiding lumbar, cervical and inguinal injuries.
Apart from various influential factors, such as genetics or food, the formulas to achieve the goal are several. On the one hand, there are those who suggest a strenuous work, with a large number of repetitions. Others, unlike, argue that it is better to balance the task: exercise less, but focus efforts in a certain area.
There are, in short, different styles to work the abs. But not all provide the same results. The most important thing when following a routine is to start with those who combine opinions as the most effective.
he routine begins with 4 sets of 10 repetitions of the classic style: the crunch , or also called short abdominal. It is an exercise that locates the effort at the top. Practically everyone who has ever exercised knows it, however, it is very easy to make mistakes when doing it . A bad execution means that the results are not as expected and can sometimes lead to some injury or discomfort.
With respect to the technique, the hands should be placed under the nape of the neck allowing the elbows to be opened. Then the trunk is flexed, slightly raising the head and shoulders of the ground. To know if it is worked correctly, the pressure in that area must be noticed .
After the crunches, continue with this variant. In this case, the force is centered on the oblique muscles , while the legs and glutes are also worked. The mode of execution: face up, with hands behind the head, the left knee is bent at the same time as the left upper part is turned in the opposite direction, to then perform the same movement with the other knee.
Perform 4 sets of 10 repetitions each.
Having exercised mostly the upper and oblique areas of the abdomen, to complement the full development is continued with another of the classic variants: the hip elevations, which will also be 4 sets of 10 repetitions each.
The hands are placed down to the sides to stabilize, while the legs are raised directly on the hips. The neck should be kept relaxed and the knees flexed slightly. The legs are raised towards the ceiling and then, in a controlled movement, the hips are slowly lowered to the initial position.
The class ends with the popular isometric abdominals , better known as plates, an exercise designated by the School of Medicine of Harvard University as the most complete , since it contributes to work in addition to the area of the back and gluteus.
The isometrics are executed in horizontal stabilization. While lying on the stomach, the body is raised, holding onto the palm of the hands, elbows and feet with the abdomen fully activated. The classic posture must be maintained in this case for one minute.