To strengthen your abs, some exercises for the abs are more effective than others. Here is the one that the prestigious Harvard Medical School particularly recommends.
According to a study conducted by professors and researchers from the American establishment, it is the so-called isometric exercises that should be preferred.
More specifically, this type of bodybuilding consists of contracting the muscles for a certain period of time (10 seconds, 30 seconds, 1 minute, etc.) while maintaining a static posture.
the plank and its variants
Among the exercises recommended for having concrete abs, there is the plank, also known as “sheathing”, and its variants.
For the “classic” plank, lean on your elbows, belly facing the ground, with your feet firmly planted on the ground and your legs straight. Remember to tuck in your stomach and contract your glutes, and above all, be careful not to arch your back.
The head-column-pelvis axis must indeed form a perfect line. Once in this position, the objective is to stay like this for as long as possible.
#1day1exercise | Focus on… sheathing
The “Plank” is ideal for training the central part of the bust without overloading the spine.
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However, the authors of the study point out that it is essential to vary the cladding exercises. To have well-drawn abs, you have to use the entire abdominal strap: the rectus abdominis muscle, the transverse, the obliques…
To do this, you can do for example the oblique plank, or lateral sheathing, this time by putting yourself on the side, resting on the forearm, and having the hips off the ground.
The forearms and ankles are the only areas that are in contact with the ground. Stay in this position for several seconds and then switch sides to strengthen your right and left oblique abs in the same way.
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Finally, you can also opt for the raised arm and leg plank. In a classic plank position, lift your right arm and left leg slightly off the ground, then stay in this position, then reverse.
An intermediate level variation of the exercise #plank classic https://t.co/nQAJIbB8sx #sheathing #abdo pic.twitter.com/HrpimGloMK
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