![]() Bilateral Stretches Regular stretching is as important as any exercise, but it is often overlooked. You can adjust this exercise to suit your strength. Pull your legs into your chest and up, rolling your back slightly. Steps to do the reverse bend include: Lie down and place your hands next to or under your buttocks. The reverse bend is a movement that can work many muscle groups, the rectus abdominis, oblique abs, and transverse abs. Raise one leg to a 45° angle and lower the other leg until it is only about 5 cm above the ground. To perform this movement, the practitioner needs to follow these steps: Lie down and straighten your arms by your sides. Pull-ups Pull-ups are one of the most effective transverse abs exercises. Hold for 5 breaths and return to the starting position. Keeping your upper body still, slowly lift your left leg off the floor. Steps to perform a plank with extended hips include: Start in a push-up position, placing your hands under your shoulders and forming a straight line from head to toe. The high plank with the hips extended takes this exercise to the next level and targets the transverse, external and internal obliques. Plank movement with extended hips Surely for those who love exercise, they all "like" plank movements. Make sure you don't pull your head with your hands so that the abs are the main muscle group working. Contract, engage your core muscles in the movement, and slowly return to the starting point. Put your hands behind your head for support. ![]() Sit on the ball and move your legs forward so that your lower back rests on the ball. Steps to perform crunches with a balance ball include: Choose a ball that fits so that when sitting on it, your legs form a 90° angle. Abdominal crunch with a balance ball The exercise with a balance ball mainly works on the rectus and transverse abdominal muscles. Switch sides and repeat 10-12 times on the other side. Place your hands behind your head for support, but try not to pull during the exercise. Place your left foot behind your right, using a wall if you need extra support. Lie on your side with your right hip resting on an exercise ball. The steps to perform the side bend with the balance ball include: Side bend with balance ball Side bend with balance ball is highly effective for external and internal obliques, because ball instability forces the body to make maximum use of these muscle groups. Move both hands toward the left thigh and reach the knee. Steps to perform the diagonal bend include: Lie flat and bend your knees. Cross-flexion The cross-flexion movement mainly affects the transverse abdominal muscle group and the rectus abdominis group. If it's too hard, lift one leg at a time, alternating. Bend and lift your torso and legs off the floor, reaching with your feet. Steps to perform the V-up movement include: Lie down, keep your feet flat and arms stretched overhead. The V-Up Movement The V-Up Movement targets all abdominal muscle groups: transverse, oblique, and rectus abdominis. That's why you need a mix of static exercises, dynamic bodyweight exercises, and stretching. If your goal is to have a slim waist and flat stomach, you should focus on training to tone and strengthen these muscles. The external and internal obliques are responsible for the shape of the waist and contribute to the hourglass figure many of us aspire to. ![]() ![]() The top sealed rectus muscle groups give us a definite 6 choices. If the deep transverse abdominal muscles are not strong enough, the waistline will protrude. ![]() Our midsection has only 3 main muscle groups and each of them plays a specific role in shaping our waist and abdomen. ![]()
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