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9 Exercises To Get The Six-pack Abs

Exercises To Get The Six-pack Abs

When it comes to training, everyone wants to get a flat and toned stomach . The key to achieving this is to focus the exercises on all the muscles of the abdomen and thus be able to achieve a comprehensive and complete result.

Working all the muscles of the abdomen with a single exercise is impossible. Therefore, this combination of movements manages to reach even those abs that are not seen.

1. Roll-back

Working area: Abdominal rectum.

Exercise: Lie with your back straight and keep your knees bent at 90 ° and your feet flat on the ground. Position the arms upwards and keeping them at shoulder height. As you exhale, bring your navel in to the coccyx area, curving your spine into a "C" shape. When inhaling, realign the spine and straighten.

2. Roll-back with twist

Working area: External and internal obliques and rectus abdominis.

Exercise: With your arms extended forward, perform a roll-back, curving your spine into a "C" shape. When lowering the torso, turn slightly to the side, bending the elbow and pulling it back, placing it at shoulder level. The other arm points to the opposite knee. Reposition both arms forward and start again on the other side.

3. Ball crunches

Working area: Transverse, rectus abdominis, internal and external oblique abs.

Exercise: Hold a medicine ball over your head and recline to the bottom. Get up again until you are seated, always pulling from the core and keeping the ball on your head.

4. Rolled crunch

Working area: Straight abdomen, internal and external obliques.

Exercise: Kneel down, stabilizing your body by stretching vigorously with one arm at shoulder height and keeping your opposite leg at hip level. Exhale as you contract abs and round your back toward the ceiling. Return to the initial position inhaling gently and repeat changing sides.

5. Dead bug

Working area: Transverse and internal and external obliques.

Exercise: Lie on your back with your legs raised, your knees bent over your hip and keeping your calves parallel to the floor. Raise your arms toward the ceiling and contract your abs. Exhale bringing one knee to the chest and the opposite arm down, helping to extend the other leg. Repeat several times and change sides.

6. Lunge with short jumps

Working area: Abdominal rectum.

Exercise: Position yourself by placing your left foot in front of your right about two to three feet apart and slightly flexing your knees. Jump by changing the position of the legs in the air and landing with the right leg forward. It is very important to keep your knees flexed when landing to avoid injury.

7. Toe

Working area: Transverso.

Exercise: Sit with your knees bent and your feet flat on the floor. Lean back supporting the forearms under the back as a support point. Raise the legs by placing the bent knees above the hip and the calves parallel to the floor. Inhale bringing the toe to the floor and holding the other knee at a right angle. Exhale to return to the starting position and start again.

8. Bicycles

Working area: Internal and external obliques, transverse.

Exercise: Lie on the floor and interlace the fingers of the hands to bring them behind the head. Raise the shoulder blades off the floor at the same time that the knees are brought to the chest. Stretch one leg to an angle of 45 ° and twist the body so that the knee that remains flexed meets the opposite elbow. By inserting the limb movement, a similar action should be achieved, a slow and smooth “pedaling”.

9. "Jean-zip"

Working area: Transverse abdominal.

Exercise: With some discretion, this exercise can be done throughout the day. The key is to imitate the everyday movement that is made when fastening any fitted jean. Bring the navel to the spine and then upward, subtly lifting the pelvic floor

When it comes to training, everyone wants to get a flat and toned stomach . The key to achieving this is to focus the exercises on all the muscles of the abdomen and thus be able to achieve a comprehensive and complete result.

Working all the muscles of the abdomen with a single exercise is impossible. Therefore, this combination of movements manages to reach even those abs that are not seen.

1. Roll-back

Working area: Abdominal rectum.

Exercise: Lie with your back straight and keep your knees bent at 90 ° and your feet flat on the ground. Position the arms upwards and keeping them at shoulder height. As you exhale, bring your navel in to the coccyx area, curving your spine into a "C" shape. When inhaling, realign the spine and straighten.

2. Roll-back with twist

Working area: External and internal obliques and rectus abdominis.

Exercise: With your arms extended forward, perform a roll-back, curving your spine into a "C" shape. When lowering the torso, turn slightly to the side, bending the elbow and pulling it back, placing it at shoulder level. The other arm points to the opposite knee. Reposition both arms forward and start again on the other side.

3. Ball crunches

Working area: Transverse, rectus abdominis, internal and external oblique abs.

Exercise: Hold a medicine ball over your head and recline to the bottom. Get up again until you are seated, always pulling from the core and keeping the ball on your head.

4. Rolled crunch

Working area: Straight abdomen, internal and external obliques.

Exercise: Kneel down, stabilizing your body by stretching vigorously with one arm at shoulder height and keeping your opposite leg at hip level. Exhale as you contract abs and round your back toward the ceiling. Return to the initial position inhaling gently and repeat changing sides.

5. Dead bug

Working area: Transverse and internal and external obliques.

Exercise: Lie on your back with your legs raised, your knees bent over your hip and keeping your calves parallel to the floor. Raise your arms toward the ceiling and contract your abs. Exhale bringing one knee to the chest and the opposite arm down, helping to extend the other leg. Repeat several times and change sides.

6. Lunge with short jumps

Working area: Abdominal rectum.

Exercise: Position yourself by placing your left foot in front of your right about two to three feet apart and slightly flexing your knees. Jump by changing the position of the legs in the air and landing with the right leg forward. It is very important to keep your knees flexed when landing to avoid injury.

7. Toe

Working area: Transverso.

Exercise: Sit with your knees bent and your feet flat on the floor. Lean back supporting the forearms under the back as a support point. Raise the legs by placing the bent knees above the hip and the calves parallel to the floor. Inhale bringing the toe to the floor and holding the other knee at a right angle. Exhale to return to the starting position and start again.

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