January 16, 2022

The 5 exercises to have concrete abs

Flat belly and chocolate bars ... you want some abs in concrete. And you are right! Because working these muscles is not only aesthetic interest, the abs are also essential to our well-being: they maintain the spine, contribute to good breathing and transit. To muscle, you have to sweat a little. But do not panic, just 3 sessions of 10 minutes a week to get results. So do not lose the pace.

-The touch elbow-knee opposite (obliques)
Lie on your back, knees bent 90 degrees, hands on both sides of your temples. Raise the shoulders and upper back to touch the opposite knee with your elbow, then alternate. Keep your hips fixed on the carpet. Inhale while climbing, exhale while descending. Be careful to ride with a fluid motion so as not to shoot the cervical. Run three sets of 20.

-The board (abdominal strap)
Lie on your stomach on the elbows, forearms in the extension of the body at the chest. Lift your body by resting on tiptoe and forearms. Stay 10 seconds in this position by squeezing your buttocks and tucking your stomach to stay upright. Repeat the exercise gradually increasing the duration to 1 minute.

-The bridge (oblique)
Lie on your side, leaning on your elbow. Raise your hips so that the body forms a straight line, keeping your back straight. Hold the position for 10 seconds to start then gradually increase to 1 minute, then switch sides. Repeat three times on each side.

-The statement of legs (lower right)
Lie on your back, hands under your buttocks, palms flat. Lift your head, bend your legs halfway and keep your feet 15 cm off the ground. Round up the lower back (without arching) and bring your knees towards you while lifting your pelvis. Block this position for 1 to 2 seconds then return to the starting position the feet to 15 cm in height. Two sets of 15.

-Flexion of the bust (oblique)
Stand up, spread your feet one meter apart and leave your arms flexed along the body. Lean the bust on the side down the hand as low as possible. Stay in this position by inhaling and exhaling deeply three times in a row, then straighten up. Two sets of 15 on each side.


Good to know :

 

The different abdominal muscles
The abs are formed of 4 muscle groups. The large obliques and small obliques are located on the side of the trunk and act on the bending of the bust and pelvis and on the rotation of the bust. The grand right begins under the rib cage and ends on the pubis, it intervenes in the movements of the pelvis and the bust. The transverse belt the abdomen and helps maintain the trunk is the muscle of the flat belly.



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