Don't you know how to train your abs at home? Do you always do the same exercises? Here are top 5 alternatives to work your core in full without ever repeating exercises.
In this list you will not see a single abdominal crunch and, although some of these exercises require some equipment, most of them you can do in your living room without needing absolutely nothingto fully work the core.
1.Plank
We stand in a flexed position with our elbows and forearms resting on the ground and our feet together resting on the toes . In this position we hold 20-30 seconds and repeat this several times until completing several minutes of work.
The most common mistake in this exercise is to lower or raise the hip during exercise. The hip must maintain the straight line of the body during the 30 seconds of execution to make sure we work correctly.
2.Side plank
In this case we place ourselves on the side of our feet and on one of our forearms and, alternately, we work unilaterally for 30 to 30 seconds.
As in the previous exercise here we also have to keep the body in a straight line from head to toe , with our hip in a neutral position, neither too high nor too low, and without moving it forward or flexing it.
5. Led raise
On the floor, looking at the ceiling and with the palms resting on our side and looking at the floor, we raise our legs straight and together until they form an angle with the torso of about 90ยบ . Then we go down controlling the movement until they are close to the ground.
It is important not to rest your feet on the ground in the lowest part of the movementto maintain tension at all times. We only support the feet at the end of the movement, when we have finished.
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In this list you will not see a single abdominal crunch and, although some of these exercises require some equipment, most of them you can do in your living room without needing absolutely nothingto fully work the core.
1.Plank
We stand in a flexed position with our elbows and forearms resting on the ground and our feet together resting on the toes . In this position we hold 20-30 seconds and repeat this several times until completing several minutes of work.
The most common mistake in this exercise is to lower or raise the hip during exercise. The hip must maintain the straight line of the body during the 30 seconds of execution to make sure we work correctly.
2.Side plank
In this case we place ourselves on the side of our feet and on one of our forearms and, alternately, we work unilaterally for 30 to 30 seconds.
As in the previous exercise here we also have to keep the body in a straight line from head to toe , with our hip in a neutral position, neither too high nor too low, and without moving it forward or flexing it.
3.Side plank with movement
Now yes, in this case, during the 30 seconds of work we raise and lower the hip in a controlled way . The position is exactly the same as in the previous exercise, but we added some movement, making sure to push our hips from below towards the ceiling.
It is important not to move aggressively if not to do it in a controlled way at all times and, of course, work the same time on each side of the body.
It is important not to move aggressively if not to do it in a controlled way at all times and, of course, work the same time on each side of the body.
4. Cammond plank
In this case we add some movement to the normal plank position . For this, what we do is change the support of our arms, going from supporting the forearm to supporting the palm of the hand with the arm extended, making sure not to hyperextend the elbows.
Obviously we are changing the arms one by one so that there is always some firm support on the ground. This extra movement to exercise requires more strength and balance .
On the floor, looking at the ceiling and with the palms resting on our side and looking at the floor, we raise our legs straight and together until they form an angle with the torso of about 90ยบ . Then we go down controlling the movement until they are close to the ground.
It is important not to rest your feet on the ground in the lowest part of the movementto maintain tension at all times. We only support the feet at the end of the movement, when we have finished.
If you think this information is useful then plz comment and say about next topic you want
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