Have some strong and toned abs It is the dream of every athlete. However, in addition to training, genetics itself and the type of diet and lifestyle are influenced.
Beyond aesthetic motivation, there is a functional reason to definitely decide on have strong abs: the abdominals do a double function in the body. They are protectors and supporters of the spine. The more you exercise, the more difficult it will be to incur injuries. Here we leave you the 5 best abs exercises for a perfect six-pack so you can include the ones you like the most in your abs routine.
Crunch
Be part of a position lying face up, with your knees bent and your feet flat on the ground. With my hands on my chest contract your abdomen to lift your torso until at least half of the back has been raised. Return to the starting position and complete 20 repetitions or the maximum you can do in 30 seconds.
In this type of abdominal exercises to have a perfect six-pack you have to take care of the posture of the hands. If we put our hands behind the neck and pull the head with them, which is the most common at the beginning, we run a great risk of cervical injury.
Leg raises
Leg raises help not only to shape the abdominal girdle, but also help to protect the area during high intensity sports like tennis, soccer, and even golf. For its correct execution, it starts from a lying position, with the back straight and the arms stretched out on the sides of the body. Initially only the heel of the feet is supported and from there, without separating the knees, the elevation is made as much as possible.
In the case of noticing that there is a tendency to open the knees, you can use a cushion to tighten, in addition to the abdomen, the knee area. Variations such as lateral ones or horizontal or vertical scissor movements can be included.
Planks, the best abdominal exercise
Even the most experienced athletes with greater muscular strength recognize that planks or planks, whatever the type of iron Running is a very intense and demanding abdominal exercise. In addition to directly involving the muscles of the abdominal girdle that make up the six-pack, a good workout is done for the back muscles, the biceps and the triceps.
The force falls on the forearms and the balls of the feet. In this position, the abdomen must be contracted in such a way that the body forms a straight line as parallel to the body as possible. The goal is to maintain the posture without the hips dropping.
There are different types of planks that you can add to your training routine to avoid boredom by always doing the same exercises.
Climbers or Mountain Climbers
During this exercise, the body is positioned as if it were doing a push-up, and takes his leg from one side to the front, as if he were running. The intensity is marked by each person. It can be performed by carrying the leg forward or by slightly twisting the lumbar and abdominal fault and doing them crossed.
Burpees
They are one of the most feared and loved cardio exercises at the same time, since, although it is very demanding and intense, it achieves great results both at the muscular level and in coordination and flexibility. From a vertical position it is lowered until the hands touch the ground and the legs are pushed – both at the same time – backwards, returning to the starting position after jumping.
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