Abdominal exercises OVER THE TOP
Good morning everyone. As anticipated in the previous article I have decided to eliminate my friend Panza in favor of a healthier diet followed by regular physical activity.
Today we will see the abdominal exercises OVER THE TOP. This card is suitable for beginners and advanced, eager to get the coveted Six-pack carved in stone and polished from marble.
Let's say enough to sofa sports like zapping and video games and let's go out: a new life awaits us!
Warming up
Before throwing ourselves in the pouring rain praising apotropaic divinities we need to warm up our abdomen.
The Plank (or marble statue) is perfect to start our session dedicated to abdominal exercises. This exercise engages all the core muscles (the central muscle band) from head to toe, including the stabilizer muscles that we often overlook, mistakenly believing them to be less important.
Your body must be perfectly aligned, as if it were a bench . A straight line, with no sagging at the shoulders or hips. You can't arch your back like a cat or let your head hang down. This statuesque position must be maintained for one minute.
Are you starting to give in thinking about grandma's stuffed cannelloni? You are allowed to rest your knees for a few seconds, in order to complete the exercise more easily.
If you are bored, after the first minute you can vary your arms and legs.
Raise your arm in front of you for 10 seconds, then repeat this exercise with the other arm. Repeat it 4 times within a minute. Raise your foot about 20 cm off the ground and hold the position for 15 seconds, then vary with the other leg.
After a two-minute warm-up you should be ready and active for our OVER THE TOP abs exercise session, having warmed up your core muscles properly (the core).
The V session (victory)
The V session, although a basic exercise, works on three important points: the rectus abdominis, the hip flexors and the internal/external obliques.
Sit on the floor and contract your abdominal muscles, raising your legs to 45 degrees. Stretch with your arms until you touch your toes or, if you can't, at least your shins. Hold the position for a few seconds and repeat a few times. With experience and training try to hold the position longer.
Bike in the air or abdominal
San Diego State University has published a study where it demonstrated that the abdominal bicycle is one of the best abs exercises. In fact, the abdominal bicycle acts on the rectus abdominis and obliques.
Don't let its apparent simplicity fool you. Many people make mistakes, pedaling the bloodhound member.
Lie down on the mat, placing your back on the floor, without arching it. Place your hands behind your head, avoiding unnecessarily pulling your neck.
Bring your knees towards your abdomen at a 45-degree angle. In a gentle way, start simulating a pedal stroke. As you pedal, bring your left elbow to your right knee and vice versa, alternating.
The exercise must be slow and controlled, not a race for the pink jersey. Repeat 10 to 25 times on each side, depending on your resistance.
Medicine Ball Spin Twist
The Spin Twist with medicine ball is an advanced exercise that develops the abdominal muscles. In this case we are talking about the rectus abdominis and external/internal obliques.
Be careful to choose the correct medicine ball. Do not get caught up in enthusiasm by choosing one that is too heavy. Perform the exercise incorrectly and we will start swaying like a boat on the open sea.
Start with a light medicine ball and then, with experience, gradually increase the weight. Sit with your back at a 45-degree angle, hold a medicine ball.
Contracting your abs, gently rotate your torso and go down to the right, making the ball touch the floor. Then repeat the movement on the opposite side. Perform 10 to 20 repetitions and then rest.
Dragon Flag
From the ancient oriental traditions Bruce Lee handed down this exercise to us. Among the abdominal exercises, it is the hardest that exists and requires perfect execution: performing it poorly or only halfway will cause your neck and back to hurt, so you will have to follow the instructions given.
On the other hand, some sacrifices are necessary for strong abs sculpted in marble.
It is a very hard exercise, also taken from Rocky 4 played by Sylvester Stallone (who inspired us for the title of the article): it requires experience and firmness, being very delicate.
The Dragon Flag combines the isometric contraction with a very precise movement, so it is the best to achieve the dream of the abdominal 6 pack.
Lie down on a bench/mat. Behind your back you need a rigid structure to which you can attach yourself with your hands, like a Swedish wallboard, to obtain maximum stability. Bring your body vertical making a human candle, slowly descending so that the torso remains detached from the base and the feet are the first to touch the ground.
Once the legs have descended gently go back up in slow motion to repeat the exercise.
Abdominal exercises: how to boost results
Proper nutrition and healthy sporting activity will help you generally but to sculpt your abs you can help with a gel topically.
Before and after these exercises, to exploit and enhance the thermogenic action of the body, you can apply on your abdomen Adipe KO. You will be able to see the first results quickly and thus enhance your daily training!
In this article we have shown you a card for advanced level abdominal exercises. We invite you to stay with us to receive more advice and suggestions, see you next time!
