Crunch up and aim to touch your toes. Lower down and repeat the movement. Flex your toes towards your face to engage your lower ab muscles. Just try to get as high as you can. If your hamstrings are tight, bend your knees slightly. How to do it : Lie on your stomach, then lift yourself up onto your forearms and toes.
Keep your elbows directly beneath your shoulders. Draw your shoulders away from your ears. Squeeze your abs and glutes and keep your hips, neck and spine in one straight line.
Aim to hold for anywhere from 20 seconds to a minute. Hold and breathe in and out through your nose. Pro tip : Refrain from hiking your hips up towards the ceiling. If this is too difficult to maintain, drop your knees down to the floor and hold this position. How to do it : Lie on your back and bring your arms up until your wrists are directly over your shoulders. Bring your legs up until they are right over your hips. Keep your legs straight. Squeeze your bellybutton in towards your spine.
To initiate the movement, drop your right leg and your left arm toward the floor. Draw them back up toward the ceiling to reset then lower your left leg and right arm to the floor.
Always keep the nonworking leg and arm pointing towards the ceiling. Do the same amount of reps on each side. Pro tip : This move takes a bit of coordination, so if you are having trouble isolating your arms and legs, slow the movement down.
Take a second to think about which leg and arm you are lowering and which need to stay up in the air. How to do it : With your back to the floor, raise your legs until they are completely vertical. Crunch up toward the ceiling, then lower yourself down.
Repeat to complete another rep. Pro tip : This crunch is great because because it does not put as much torque on the spine. To avoid putting stress on your neck, do not try to curl your head to your legs with your arms. Instead look towards the ceiling and focus on lifting your shoulders and chest up to your knees.
How to do it : Start in a forearm plank position. Squeeze your glues and your abs. Next, rotate your pelvis down to the left, then toward the right. Whatever your desired rep scheme, make sure you perform the same amount on each side.
Pro tip : Inhale before you initiate the plank roll and then exhale as you try to get your hip as close to the ground as possible. Make sure to tighten your obliques your side abs on the way down. How to do it : Relax on your back and bring your knees up to 90 degrees. Put your hands behind your head. Then lift your chest toward your knees and your knees to your chest. Reset and repeat for your chosen amount of reps. Pro tip : This is another great crunch variation that engages the deeper ab muscles without so much wear and tear on the spine.
Avoid pulling your head in toward the knees. Instead, lift the shoulders to keep your neck safe and pain free. Weight Loss. Type keyword s to search. That doesn't mean you shouldn't try! It just means you need to get moving. We've put together a full slate of top-level choices for building your abs , in no particular order, along with a brief explanation of what makes each one great and—when available—the research to back them up.
But definitely don't forget about the kitchen! As registered dietician and bodybuilder Paul Salter explains in, " How Six-Pack Nutrition is a Different Beast than Fitness Nutrition ," the more ambitious the goal you set, the less wiggle i.
Why it's on the list: There are many reasons to like leg raises, but top of the list is their scalability. You can start doing bent-knee raises in a captain's chair or with ab straps to focus on the lower core, work up to straight-leg raises, and then move to a hanging bar. By the time you're doing full straight-leg toes-to-bar raises, you've built unparalleled strength in your entire core.
Another point in their favor: You can increase the degree of difficulty and resistance by holding a medicine ball between your knees or ankles, allowing you to train in a lower rep range. Or you can add a twist at the top or graduate to full-blown "windshield wipers" to target your deeper rotational muscles and obliques. No matter the variation, just remember to use your abs, not momentum, to get your legs as high as possible on each rep.
In your workout: Do this move first or second in your routine for 3 sets of reps, or however many reps you can do.
If using a medicine ball, try a dropset simply by letting go of the medicine ball when you hit failure. Why it's on the list: Ab exercises with added resistance don't get enough love! Extra resistance spurs growth in the fast-twitch muscle fibers like almost nothing else and can really build up the "bricks" of your six-pack.
By using a machine, you can also adjust the load and train to failure at just about any rep target you want. A pin-loaded machine works especially well when doing dropsets. If your gym doesn't have a dedicated ab machine, you can still get the same benefits using cables or bands. In your workout: This works great as one of the first exercises in your ab routine.
Use a challenging weight for a lower rep target. Of course, it also works with lighter weight as a burnout at the end.
In either case, sets of reps is a solid formula. Why it's on the list: This increasingly popular movement trains your abs to do what they're supposed to do: stabilize your skeleton. The Pallof press is an anti-rotation movement, meaning the body is actively fighting rotation throughout the motion. By utilizing exercises like this, you can increase core stability in various planes of movement and reduce the likelihood of injury.
In your workout: There's no need to go heavy here; all it will do is compromise the quality of the move. Do these after your most difficult ab move of the day using a weight that allows you to manage 3 sets of reps on each side. Why it's on the list: The strength of this exercise is its versatility. It works for any fitness level, on any cable machine, and you can add any amount of resistance you need to train at your target rep range.
You can also use a resistance band if you don't have a cable stack handy. Despite these advantages, plenty of people still do them wrong! Here are the biggest points to remember, from the article, " 4 Cable Crunch Blunders.
In your workout: This is another good first or second exercise that can be done for a low-to-moderate number of reps. Do 3 sets of reps. If you want to add a dropset, change the pin or use a lighter resistance band when you reach muscle failure and immediately perform another reps. Why it's on the list: This old-school fave amps up the ab engagement by increasing the range of motion over standard crunches.
You can also dial up—or down—the degree of difficulty by adjusting the angle of the bench. Holding a medicine ball, dumbbell, or plate against your chest adds a further level of customizable resistance. If you want the ab-chiseling upside of cables or gym machines but don't have access to a gym, this is for you.
Be warned: Since your feet are hooked, it's all too easy to use your hip flexors to come up instead of your abs. Keep your lower back flat to the bench and your abs engaged.
If you're not feeling a wicked burn, drop all the weight, put your hands on your belly, and really f ocus on the contraction at a slower pace. In your workout: Position this one later in your routine after you've built up some fatigue from a really challenging first exercise or two.
If you find 15 reps too easy, simply increase the angle of decline or use a heavier ball or plate. Why it's on the list: No, we're not going to echo that old myth that squats and deads are all you need for abs. You need more! Lie faceup with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling.
Reach toward the ceiling with your the left arm and keep your right arm down by your side. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10—12 reps, then switch sides and repeat. Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for seconds.
Exhale and extend legs to 45 degrees; hold for seconds while squeezing lower belly. Do 2 sets of reps. Lie on your back with knees bent to degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head. Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support. Roll down slowly, bending knees and bringing arms overhead.
Do 15 reps. Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground. Keeping abs engaged, bring right knee to nose shown. Then kick right leg straight out behind you, squeezing your butt shown ; keep lower abs contracted and hips facing the ground to protect your back.
Repeat 8 times; switch legs and repeat. Lie on your back with your knees bent and a 3-pound dumbbell between your feet. Place your hands, palms down, beneath your sitting bones. Concentrating on your lower abs, use them to bring your knees in toward your chest while lifting your hips, head, and shoulders slightly. Do 15—30 reps 3—4 times a week; you should see results in 4 weeks.
Lie on your back with your knees bent in toward your chest. Hold 1 3-pound dumbbell with both hands. Extend your left leg to 45 degrees, keeping your right knee bent. Lift your head and shoulders and move the dumbbell to the outside of your right knee, pressing into a crunch with a twist shown above. Pull your left leg in to meet your right leg and reach the weight up toward the ceiling, keeping your shoulders and head elevated off the floor.
Now repeat step 2, but this time extend your right leg and keep your left knee bent. Do 8 reps 4 times per week, and you should see results in 3 weeks. Credit: Meredith. Lie on your back on a stability ball with your feet hip-distance apart on the floor and knees bent to 90 degrees. Place your right hand behind your head and your left fingertips on the floor for balance.
Brace your core and lift your left foot off the floor. Extend your left leg, foot flexed. Crunch up, twisting your right shoulder and rib cage toward your left knee while simultaneously stretching your right leg straight keep your foot on the floor. Return to starting position left leg lifted and right leg bent ; that's 1 rep. Do 15 reps, then switch sides and repeat. Sit in a comfortable cross-legged position with hands on a mat next to your hips.
Tighten your pelvic floor as if you have to pee and are holding it in , push into your hands, and lift your entire lower body off the mat. Hold for 3 breaths, then lower back down.
Do 3 reps. Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor your knees should still be bent and you are balancing on your sitting bones. If this feels comfortable, begin to straighten your legs stop if you feel any discomfort in your back and stretch your arms forward.
Hold for 5—15 breaths, then release. Repeat up to 5 times. Lie on your back with your legs straight and feet on the floor. Keeping your torso still, lift your hips and move them a bit to the right; lower and straighten your legs again.
Bend your left knee and cross it over your right leg, placing your left foot on the floor near the outside of your right knee. Crunch up, then come back down.
0コメント