Objective shaping - Working your abs

You want to have a flat stomach this summer? So follow these exercises that your abdominal muscles. 

Today we will see different exercises that will allow you to beef up your lap and so regain a flat stomach: Abs while lying on the side, standing for a flat belly, there's something for all tastes !

abs to belly

In a standing position:

Starting Position: Feet slightly apart from the width of the hips, 2kg medicine ball held over your head, right leg slightly towards the rear.
Movement: Bend your right knee as you move up to your chest and lower the medicine ball at your right hip at the same time. As if you wanted to give to a knee medicine ball, except that it ends up on your hip.
Reps: Series of 10 on each leg.

exercises for flat stomach

Lying on the side:

Starting Position: Lie on floor on your right side, bend your right elbow and rest your forearms on the floor. Raise your body so that it is straight and is based solely on your forearm and your right foot. Left hand on your left hip.
Movement: Gently Lower your right hip to the ground and return to starting position.
Reps: Series of 10 on each side.

Supine scissors for flat stomach

Starting Position: Sit with knees bent and feet on the floor. Arms around the legs.
Movement: Roll on your back and roll forward and contracting your abs. In the same movement, release your hands until you return to a balance on the buttocks, legs straight up. Bend your knees again, grab your legs again, roll on his back again.
Reps: Series 1 minute.

How abs without hurting your back?

Often derived from male drive, many abdominal exercises are not adapted to women's physiology. Here are 3 good exos to make and remake.

You said a bad back? 

Abs, it is not just about aesthetics history. The lap belt is used to keeping the back, and contain viscera. It contributes to intestinal transit are essential to proper breathing. Abdominal too low can promote bladder weakness, impaired digestion, downhill organ, or back pain. So many reasons not to neglect them.

But the problem is that even when one is motivated to take care of, there is a tendency not to do the right exercises. To avoid the risk of doing more harm than good. Exit the "crunch", the "scissors" and all exos that shorten the muscles: they weaken the pelvic floor, do not strengthen the deep muscles that support the viscera and "pull" on the back too.

Exo 1: The plank

For a total cladding of the midsection 

Lying face down, sit resting on the forearms (hands forward), peak foot on the ground.

Form a straight plank with your body. Make sure your back is straight, legs straight, neck stretched (slightly tuck your chin).

Exhale, tighten the perineum and lower abdomen: hold the position for 10 seconds. Do 10 times.

Exo 2: back up to knees

For tonic thighs and flat stomach 

Put your knees, sitting on his heels, hands behind head.

Straighten you taking off buttocks. Caution without arching! To do this, start the movement by rotating the legs outward and assuming that you have a load on the head that should not be over.

Work slowly to feel the muscles of the thighs, buttocks and transverse (above the pubis). You must have the stomach pulled, stretched back and feel a strong tone throughout the lower part of the abdomen.

Hold a few seconds. Repeat 10 times.

Exo 3: The 3 in 1 motionless on his back

To tone the abs, glutes and perineum 

Lie on your back, hands behind his head, legs stretched well: cross your ankles and pull tiptoes toward the face, keeping your legs straight.

Try to rotate the thighs outward like to uncross their legs so that the feet are stuck. Do 20 times.

3 exercises to get abs fast

Ah abs ... Everyone dreams of having chocolate bars and to proudly display as soon as possible. But do not dream! Unless you are a true sportsman and to work regularly is not feasible. However, it is quite possible to make beautiful abs in no time. Do these exercises and you will soon find a nice belly. 

Beware of appearances 
There are plethora of miracle methods to build muscles. It is no coincidence if the advertisements in this area abound at all levels. Also, if the ball is not very popular in gyms, it can be a very good accessory.

Explanation 
Below we offer several exercises to do all the parts of your body work. Sale of the legs as well oblique and ribs, everything will pass. This program was developed by Jacqueline Wagner, one of the most popular New York sports coaches.
What to choose?
Whether your ball is vinyl or leather, the important thing is to have one. Make sure the weight is light enough that you can practice all the exercises. On average, 4 pounds is a good weight.

Method 
Do these exercises as a circuit that you repeat three times. However regardless of the year in which you start, the key is to get them all. Attention for the double crunch and reverse crunch, your movements should be slow and very controlled.

Starting Position
Lying on your back, tighten your buttocks while bending your knees and keeping your feet on the ground. Bring your hands to your chest slowly and cross your having placed the ball between your knees first.

Movement
Exhale as you bring your shoulders up to your knees. Catch the ball with your hands and bring it to your chest as you inhale. Bring your shoulders to the ground to find the initial position by keeping the ball in his hands. Replace the ball between your knees and try again.

Starting Position
Sitting on the floor, back raised and knees bent 90 degrees, your feet are spaced 30 centimeters beings and well on the floor.

Movement
Hold the ball close to your chest and rotate your torso to the left and place the ball on the ground on the opposite side to you. Turn to the right, grab the ball and put it behind you. Repeat twelve times then reverse sides and repeat again twelve times.

Warning
It is imperative to keep your head on the same line as your torso during movement. Do it as quickly as possible.

Starting Position
Lying on her back, hands at your sides, knees bent 90 degrees and feet on the floor. Place the ball between your knees. Keep your back to the floor throughout the exercise.

Movement
Contract your abs and bring your knees up to your chest, then turn them to the left, then bring them to your chest and back to the starting position. Repeat this movement by turning this time to the right. Repeat 10 times on each side.

Abs like nothing you've ever had

You are unable to progress in training? Diagnose the problem to better overcome. 

Your body will not change if your routine does not change. "You have to find new techniques to stimulate your body if you want to move to the next stage," says Mark Philippi, coach and former "Strongest Man in North America." Follow his advice to overcome the three most common obstacles to your progress.

problem 
You have reached your limits bench 
Set it by adding weight
Try to manage your bench differently: instead of focusing on the act of lifting the weight, focus on your ability to fall. Load the bar with a weight of 80 to 120% of maximum capacity of 1 rep (eg from 50 to 72 kg if your 1 rep max for is 61 kg) and try to go down 4-5 seconds, putting all the tension on your chest. Get help from your partner to raise the bar as fast as possible and try again. Do 2-3 sets from March to May reps.
Why does it work? Your body can handle more weight than it can raise. By accustoming to bear more weight in downswing, you are helping to adapt to the load will happen to lift futures. In addition, lowering the bar slowly creates a lot of strain on your muscles, working hard to keep it stable. Hence the bonus bigger muscles.

problem 
Your legs are underpowered 
Set it by testing the "box squat"
Place a box behind you. Squat down, put the butt on the box so that your thighs are parallel to the floor and go up quickly. Do 1-3 sets from January to March reps. When you gain strength, add weight and elevate the box to increase the tension.
Why does it work? You sit at your momentum cut key, forcing your muscles to work harder to get up. Subsequently, reducing range of motion, you learn to bear heavier loads.

problem 
Your program needs to evolve 
Set it by changing the number of reps
The routine "3 sets of 10," it's over. Follow this 6-week program with one of your usual movements.
Why does it work? Your body quickly adapts to a number of reps, but adapt to an exercise it takes longer (which is why you will work the same). By changing the number of reps each week, there will be the benefits of movement and the challenge of change of pace. As a result, you gain strength. Thereby improving you for each exercise, you will gain new muscle.

How have nice abs in a month

Have beautiful abs that can be as hard to climb Everest, but you can actually get the abs of your dreams in just one month with appropriate exercises, a little determination and a healthy diet. Read on for how to get the abs you've always dreamed of.

Create a program of fitness

1. Measure the percentage of fat in your body. In general, you can begin to see beautiful when abdominal fat percentage drops to 13% for boys and 17% for girls. Obviously, there is always exceptions to the rule. Most people need to reduce their fat to get visible abs. There are several ways to determine your body composition - the easiest is to serve you the balance of your gym. You can also find fat calculators online, including the following address. [1]
An example: let's say you are a man who weighs 76 pounds and has a body fat percentage of 18%. Your goal is to reach 12%. So you need to lose 6% fat. To calculate the weight you need to lose you use, this equation: (% fat to lose) x (starting weight) = the weight you need to lose. For our male example, this equation is (0.06%) x (76) = 4.500 kg to lose.

2. Do specific exercises for the abdominals. Make your abdominal exercises five times a week. Each exercise should consist of four to five sets with the possible movements per set. If you make a series of 30 movements, you should do them with weights to increase the difficulty without increasing their number. You should do the following: [2]
You lift your legs while lying on a bench. This exercise targets your lower abs.
You bend the torso with legs raised. This emphasizes your upper abs.
You make moves on the side, which works the obliques.

3. training dimmable. This type of training is seeking training for all endurance exercises. While most people believe that we get nice abs by doing endless sets of exercises on a weight bench, you need to lose a lot of fat to get the abs of your dreams. And this is where endurance plays a role. Running, biking and swimming are excellent exercises to sweat. An example of variable intensity training: [3]
Ten 100m sprints combined 100 m walk. It means to make a 100m sprint and then return quickly walking to your starting point. You should repeat this exercise ten times and your session will last about half an hour. The goal is to boost your heart rate for thirty minutes. You should do it five times a week and combine it with your abdominal exercises.

4.  Create an exercise program and stick to it. You should do your endurance exercises in the morning and your abs exercises in the afternoon or evening. Once you know what works best for you, combine this program with a excellent diet throughout the month.