Exercise of the month: abs exercises

stomach muscles It is the center of your body. Regardless of aesthetics, the stronger you are, the higher your athletic performance: you will run faster and lift heavier. To raise the level of your heart Undergo to-Add abs exercises. Instead of a flash attack, this exercise prioritizes “control and time under stress,” he says Chase Weber, Celebrity trainer and founder THR33 Active CBD cream. Your whole body is recruited to stabilize, but your abs will cry.

directione: Do consecutive sets, following the specified reps and sets for each movement. Rest 30 seconds between sets and 60 seconds between exercises. Repeat the exercise 3 times a week – twice as a full-body final workout or split routine, and once on a recovery day.

Weighted hyper-dilatations
Weighted hyper-dilatations Marius Pugh

1. Weighted hyper-dilatation

How to do it: Lock yourself in an excessive stretching machine or glute machine, feet clenched, and hip on a pillow. Embrace a weight plate on the chest and bend at the hips to lower it and slowly raise it for a number of 2, while applying pressure to the glutes to protect the lower back at the top. You can also use a heavy-duty resistance band: tie it under the over-stretching machine, wrap the top against the back of your neck, and hold the tape in place with your hands.

Prescription: 4 x 15 reps

Weighted Copenhagen Plank
Weighted Copenhagen Plank Marius Pugh

2. Copenhagen plank weighted

How to do it: Put a bench or chair under your feet. (You don’t want it to be very tall since you are performing an elevated side plank from your forearm.) Lie on your left side, with your left forearm planted on the ground inside the right foot resting on the seat. Hold a 25-pound weight plate or jacket to the side of your upper hip. Lift your body off the ground while supporting your weight with your right foot and left forearm. Pro tip: Make it more difficult by performing hip drops at a slow pace.

Prescription: 5 x 60 seconds per side

Access to side sided cables
Access to side sided cables Marius Pugh

3. Combing a Kettlebell plank

How to do it: Hold a plank raised with the bell directly outside your left hand. Reach under your torso to grab the bell with your right hand and “wipe” or pull the KB back and forth with a full range of motion. Keep your core tight, glutes and hips level. The oblique bars should work up the strength of this exercise.

Prescription: 4 x 60 seconds per side

4. Access to side sided cables (as shown above)

How to do it: Start with a side plank on your left forearm and back to the cable machine. Pass your right arm under your body to grab the elbow grip. Brace your waist as you extend your arm, pull the cable until your arm is fully extended, and gently bend the elbow, applying pressure to the glutes at the top. Pause for a while, then reverse the movement. Move slowly and with control.

Prescription: 4 x 60 seconds per side

Vibrating crunches
Vibrating crunches Marius Pugh

5. Rocking crunches

How to do it: Use the elbows to press two 5-pound boards on the upper thighs, just above the knees. Swing back and forth without letting the panels slip. If this is too difficult, use a yoga block.

Prescription: 5 x 60 seconds

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Written by Joseph

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