Mise à jour de vos exercices ABS

To update your abs with these tweaks and revisions exercises

Your flat belly, that your training is probably obsolete. Update your favorite exercises with these improvements and revisions. Plan, develop implementation of these measures in practice and prepare, transformed the experience of the abs.

Line and side plates

Side PLANK and line (Replaces: Board side)

The advantage: this update work your lats, so that it was larger and leaner look.

Do it: Loop a band of resistance around a low object (or using a cable machine) and are on your side to the band. Dock address with the best hand and in a Board on the side (a) to. made drag the handle to your rib cage (b), to break, and then return slowly to start. Keep raised your hips all the time (so that your body is a straight line). 10 To 15 times, to switch sides and repeat. Rest for 60 seconds and then two sets more to do.

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Crunch anti-rotation

CRUNCH anti-rotation (Replaces: Crunch)

The discount: Its core business will work more difficult to prevent rotation (this is your oblique).

To do so: a low object and are located next to him, holds the tape extended, a group join the resistance in the chest with two hands, arm (a). Without this turn your torso in the direction of the band (b), executes a tightening. Keep once again, then slow to start. 15 Representatives, to switch sides and repeat. Rest 45 seconds, then a set of 12 on each side. Yet once make you a set of 10 on each side and tranquillity.

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Medicine ball Pike

MEDIZINBALL PIKE (Replaces: Pike stability ball)

The advantage: it is more difficult to balance on a small sphere, so that you are more to stabilize the muscles work. The move was also your Hüftbeuger and m. rectus abdominis (muscles Pack six) more effectively.

Do it: Start a Pushup position with your feet on a medicine ball (a). Keeping close to straight and legs of your kernel, raise your hips roles, are also high that you can get the ball in the direction of hands and your feet on the ball (b). Implement pause, and then return to start. It's a Rep. Eight to 12 to make, then rest 45 seconds. A total of three sets to do so.

Video: Learning to do, all these movements ABS with ideal form

To-die-world Board

Around the world PLANK (Replaces: Board)

The advantage: the Commission is one of the best basic features, but adding this additional challenge makes the muscles in your abdominal muscles even more effective for muscle building, back and shoulders.

To do this: in a Pushup starting position with both feet on a bench and your hands on the ground (a). Without your hips, delete, go to the hands of the Bank, like you, with good form, swivel your feet (b). Rest 60 seconds; three times to repeat.

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You say: all do you exercises for abs and crunches?

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