AB WORKOUT

AB WORKOUT

Are you trying to draw a nice abdominal strap, with a clearly visible "six pack" and a very flat stomach? It is a dream that many practitioners have managed to achieve, simply by following the advice that you will find in this part dedicated to the development of the abdominals. Unlike other muscle groups, the main difficulty in having clearly visible abs lies in a more pronounced dietary rigor than for other muscles. After all, we all have abs. But to see them, you have to not only grow them, but also lose the fatty tissue that covers them. Everything you need to know about abs, it's here!

ABDOMINAL ANATOMY: A MUSCLE GROUP COMPOSED OF 4 MUSCLES

THE LARGE RIGHT ABDOMEN

It is the flexor of the thorax on the pelvis. It is the rectus abdominis that forms the famous “six pack”.

THE TRANSVERSE MUSCLE

It is the deepest abdominal muscle. It is he who allows to have a flat stomach, since he compresses and retains the viscera. Its role, in addition to maintaining the viscera, is to allow exhalation during breathing.

THE EXTERNAL OBLIQUE

It is a muscle that connects the rectus to the back muscles. It intervenes in the rotation of the trunk and in its inclination to the sides.

THE INTERNAL OBLIQUE

It is located below the large oblique. It also allows tilting and rotation of the thorax.

EXERCISES TO STRENGTH THE ABDOMINALS

THE GROUND CRUNCH

The floor crunch is a standard exercise for the abdominals. Be sure to keep the pelvis flat against the ground. Only the shoulders should come off the ground. Pause in maximum contraction before resting the shoulders on the floor.

THE COMBINED CRUNCH, OR THE "V-UP"

During the V-Up, raise your legs and chest simultaneously. In maximum contraction, you should be able to at least touch your shins. Straighten your arms throughout your set.

HIGH PULLEY CRUNCH

The high pulley crunch engages the upper and lower abdominals. Curl your upper body so you can see behind you between your knees. During the negative phase (the ascent), arch the pelvis so that the lower back supports you throughout the exercise.

SUSPENDED LEG RAISED OR AGAINST A BACKREST

This is a basic exercise that primarily recruits the lower abdominals. Lower your legs as little as possible during the negative phase, and raise them as much as possible during the contraction (you can bend your legs).

THE LEG RELEASE ON THE FLOOR OR ON A BENCH (PASS RELEASE)

This is an exercise that primarily recruits the lower abs. Bring your legs and chest together simultaneously, and lower your legs until they are perpendicular to the floor.

GROUND ROTATIONS FOR OBLIQUE

You are in a crunch position. During the contraction, point your elbow towards the opposite knee. Attention, only the shoulder lifts off the ground!

PLANK ON THE FLOOR, FRONTAL STRENGTHENING ON THE ELBOWS

The plank is an excellent exercise to keep the stomach flat and increase the resistance of the deep and stabilizing muscles. Be sure to keep the buttocks in line with the lower back for maximum efficiency.

THE SCISSORS

The scissors recruit the lower and upper abs, while soliciting the obliques.

AN EXAMPLE OF A PROGRAM FOR STRENGTHENING YOUR ABS