Posted on: August 6, 2019 Posted by: Kimberly Thibodeaux Comments: 0

Butterfly crunch Objective: rectus abdominus (6 pack)Lie down on your back with the soles of your feet together near to your body as possible, with knees twisted out to sides. Place hands behind your head, elbows in accordance with ears. Holding your back flat on flooring and abdominal muscle contracted; breathe out and curl your chest up a couple inches off the floor towards your legs. Lower to start. Repeat 10 times. Side to side Objective: obliques( sides)Lie on your back, knees twisted and feet flat on the floor, with your arms at your sides. Breathe out and contract your abs as you move your right hand towards your ideal foot. Your head and neck must stay lined up and your lower back pushed to the flooring. Go back to begin and then change sides. Repeat 15 times. 

Front slab Goal: transverse abdominals

Start on your knees and hands. Holding your back and stomach muscles contracted, fall to your lower arms while extending legs out behind you so you are laying on the balls of your feet. Make certain to hold your back straight, hips up, and neck relaxed. Hold for 3 seconds, then go back to begin. Repeat 10 times.

Intermediate moves

Fingers to toes Goal: rectus abdominus Lie on your back with your legs straight and stretched out toward the ceiling, with arms around your sides. Breathe out and contract your abs as you crunch up from your waist and extend your hands towards your toes. Keep your back flat on the flooring. Work up to 2 sets of 15 reps.

Scissors

Goal: obliques Lie on your back with your fingers resting behind your head. Keeping your abs tight, raise your left knee and touch it to your ideal elbow. Go back to begin, then raise your right knee and touch it to your left elbow. Alternate for 15 reps in a smooth, consistent motion, keeping abs engaged and hands relaxed so you do not pull on your neck. Develop to 2 sets.

Reverse crunch with resistance bands

Objective: transverse abdominals

Lie on your back with your knees bent, arms around your sides, holding one end of a band in every hand, with the band wrapped around tops of shins. Raise your knees towards your chest up until your hips leave the flooring. Hold for 3 seconds; lower to start. Repeat for 2 sets of 10 reps.

Advanced moves

Knee– ups

Goal: rectus abdominus

Brace yourself between the back-rests of two durable chairs, keeping elbows slightly bent, shoulders down, neck unwinded, head and chest raised. Keeping your abs tight, breathe out, and after that very gradually bring your knees to your chest without swinging back and forth. If your form fails, attempt raising one knee at a time. Build up to 3 sets of 15 reps.

Leg swings

Objective: obliques

Lie on back with arms out to sides, legs, and feet showing up. Breathe out and draw navel toward the spine as you lower legs to the left side around 5 inches from the flooring. Go back to begin and repeat on the ideal side. Continue switching sides for an overall of 15 reps. Develop to 3 sets.

Ball leg left

Objectives: transverse abdominals

Lie with your face down on a ball and move on till your hands are on flooring and simply the tops of your feet are flat on the ball. Keeping your back and ideal leg straight, gradually raise leg a couple of inches toward the ceiling. Hold for 3 seconds and after that lower. Do 10 associates and then switch legs. Include 2 repeatings weekly as long as you can preserve the perfect structure.

Leave a Comment