I myself am not a big fan of bodyweight workouts because I do not always get the intensity that I need from them. This is necessarily not a fault of exercise, as many bodyweight ABS exercises are super effective.
Instead, it can be below for three possible things: technology, scaling options or programming. So in fact, if a workout does not do this for me and I have programmed it myself, I only blame myself.
Keeping this in mind, I test all the workouts that I make and marked as difficulty, exercise and how exercise fits together as a routine. When I have tested it, only I can definitely say whether a workout is going to work. And trust me, it does one thing.
What is ABS Workout?
Inspired by gymnastics core workouts, all three ABS practice testing balance, stability and control when creating strength and endurance in all these important muscles.
I would recommend the best yoga mats or one of the same to support my bodyweight, but in addition, you do not need any tool.
1. Crunch tuck
The crunch tuck looks confusingly simple, and yet it has the ability to shout your abedominal very quickly. The idea is that while catching the crunch situation, it is as much stress as possible in your midsection, which means barely squeezing your muscles.
- Start on your back with knees and legs applied on the mat. Expand your arms with your body
- Squeeze your main muscles, then lift your upper back away from the mat and pull your forehead to your knees because you reach your fingers, as far as possible
- Raise your feet away from the mat, bending your knees, then pull your knees towards your forehead
- Hold the situation, then relax on your mat.
2. Hollow hold
Hollow hold is a useful exercise to know if you plan to improve your gymnastics skills this year or if you enjoy the bar practice found in crossfit, such as bar or muscle-up from toes.
Learning to generate hollow condition teaches your body to control stable positions, which depends on the main power and stability. It teaches your body to generate speed from your powerhouse midsection, rather than rather your arms or legs with hard work.
If you struggle to attach your main muscles properly, I strongly recommend learning this step.
- Start on your back on your back and expanded legs with mat
- Raise your upper back, hands and feet in the air – think about creating a banana shape
- Indicate your toes and press your feet together and reach your fingers behind you
- Keep your biceps closer to your ears and look forward, tuck your chin a little towards your chest
- Try to pull your ribbacks towards your hips and vice versa, create stress in your abs
- Hold the situation. If you want more, then gently rock the front and back, making sure your hands and feet do not change the position – your body should move as a unit.
3. We crunch hold
This is another stable position that improves core engagement and stability. This time, your legs will extend into the air as your upper body reaches your toes.
I like this isometric exercise (this means non-moving) because it tests the balance and teaches you breathing while keeping stress in your stomach.
If you want to develop powerful core muscles, this step ticks the box.
- Start with your arms on your back and expand with the floor
- Raise your feet in the air and flex your feet. The higher your legs, the easier the exercise will be, because it requires less than your hip flexors.
- Raise your upper back and arms in the air and reach your toes to your toes
- Pull your abdominal button in and tuck your pelvis and ribbacks slightly as you reach up and continue to hold.
Once you turn off each move, try working for 45 seconds and take 15 seconds, perform 5 rounds for 15 minutes of ABS workouts.
As you do each practice, use your mind-mind-related connections as much as possible. This means focusing on creating stress and squeezing working muscle groups.
Your mind-minded connection has the ability to prevent injury, improve your technology and increase the results by increasing the level of activation and contraction.
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