The abdomen is a muscle group that gets a lot of attention and of course not a few are interested in working on it to make it look as aesthetically pleasing as possible.
Because to achieve this goal you need to train your stomach thoroughly, we’re going to teach you the five best exercises you can do to activate your absso that your training becomes as efficient as possible.
Dominated with ballast
Although it doesn’t seem, one of the functions of the abdomen is precisely to serve as support and stabilization of the muscles of the spine.
Because there is a large imbalance with a chin-up, the abdomen has to be activated a lot so that the arms can perform a movement that can pull the rest of the body. If we also add a ballast, this effect is further enhanced.
Hanging leg goes up
Leg raises or toes to bar are also able to greatly affect this range of muscles, although it is a difficult exercise and relatively complex to do them properly.
To perform them correctly, in addition to the fact that the knees should not be fully extended, we must start the movement from the point where the hip is in 90 degrees of flexion, that is; when the thighs are parallel to the floor.
Belly wheel
The abdominal wheel, performed both standing and kneeling, is a very effective exercise to stimulate the abdominal muscles, although when performed standing, the recruitment of the external oblique fibers is significantly higher.
If you have mobility problems in the shoulder or lower back and this is causing pain, it is recommended that you do not perform this exercise., but if not, don’t forget to do a scapular protraction and a pelvic retrorversion to increase the work of the abdomen.
Signs with offset
The front planks are a very simple and effective exercise at the same time, but it can still become more effective if we add a surface that we can rest our feet on, allowing us to move the joints and increase instability, like towel for example.
This type of plank has a greater power transfer to other exercises of a more global nature. with a high load on the abdomen, such as the squat.
Crunch and fitball
While working on unstable platforms can reduce the ability of different muscle groups to apply force, the fitball crunch is able to activate the abdomen more than the conventional crunch.
To run it correctly try to exhale during the concentric phase and activate the transverse abdominal muscles and always try to achieve the greatest possible range of motion.
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Image | iStock
Videos | Powerexplosive, CrossFit, Donato Nadrizzi, Albert Cabezas López, Deportes Uncomo, on YouTube