To get beautiful abs, it’s important to choose the right exercises and eliminate those that have no effect.
The abdominal muscles aren’t just made up of the rectus muscle that makes up those abs, so abdominal work should not be limited to basic twists or leg lifts. The abdominal area also includes the oblique inside and outside muscles, the quadriceps and the transverse abdominals, all of which need to be worked. For a comprehensive and effective workout we offer you three exercises. The advantage of this complex is that even though it is localized, it is good for the whole body as it solves additional tasks in the form of endurance development and reduction of the percentage of fat tissue.
Exercise 1 – Plank
This position is a classic abs workout, but you need to clearly build and feel the technique of the exercise for it to be effective. The position can be taken either on the palms of the hands or on the forearms. Only the abdominal muscles should be worked without including the legs, arms and lower back. This sensation can be obtained through neutral alignment: knees slightly bent, pelvis in front pulled up to lower ribs, no lower back flexion, shoulder blades brought together. An effective approach starts with 90 seconds of static.
Exercise 2 – Torso rotation in twisting
In this movement, lie on your back, press your lower back and lift your thoracic spine while relaxing your neck and shoulders. Slowly rotate the rib cage, stretching upwards with the right and left hand in turn. Lower your back only at the end of the approach, which should include at least 20-25 paired repetitions.
Exercise 3 – V-stabilization
Exercise is performed sitting on the buttocks (it is also desirable to raise the legs). Block excessive movements and place your palms crosswise on your shoulders. With neutral alignment lower your back to 45-30 degrees to the floor, raise your legs to the same angle. Hold the position and rotate your torso both ways at a slow pace for at least 20-25 repetitions in an approach.
While working on your abdominal muscles, remember that by focusing on one muscle group you unbalance the muscular system. That’s why it’s important to train antagonists – muscles that move inversely (when rocking abs, make sure to move the back muscles). You should also remember about our body’s adaptation to the loads and the need to vary the exercises in amplitude, speed, weight. Then you can constantly develop your abdominal muscles, achieving not only visual aesthetics, but also a strong corset for the spine, on which the health of the whole body depends. You can get even more exercises for your abs and other muscle groups with X-Fit’s ‘Personalised Online Training’ service. The network’s leading specialists tailor a personalised exercise programme to suit your goals, starting points and body.