I’m sure you’ve all heard the phrase, trends, ABS is made in the kitchen. So, part of our dream tinted ABS achieved in the kitchen with a healthy diet, but there is no doubt that if we want to see in our definition of the middle part, we need to develop the muscles through targeted exercises!
To get your tummy-year-olds are ready to try this exercise-Ball Ab routine we call Crunch Time. This procedure is also ideal for people with back injuries that are trying to restore power at their core.
* Note: You will want to keep this routine as quickly evolves as possible. Go to the sequence before you start, so you do not waste time reading between sets of further movement. You want to keep your cardiovascular system to help melt the fat belly.
Perform 25-30 repetitions of each exercise, unless otherwise indicated. If you can not get to that many reps at first, start with a 15-20, or do what you can. Each time you use this routine, try to increase your reps 25-30 reps hit the target.
1 Exercise Ball Crunch – Keep your torso parallel to the floor with your feet shoulder-width apart and your knees bent at 90 degrees. Keep your stomach and butt muscles as tightly as possible during each movement. Target your abdominal muscles, avoiding pressure on the neck – crunch forward, raising his shoulders, not your head / neck. At the top of each crisis, let ABS additional compression before slowly returning back to the ball. Keep your shoulders off the ball.
2 Oblique Crunch – storage in the same position as the first step, came up during the crisis and at the same time twist your torso to aim your left shoulder to our right knee. Keep on top of the crisis and tighten the abdominal muscles, before returning back to the ball. Alternative repetitions in each direction.
3 Lateral Ab Squeeze – Establish an exercise ball against a wall. Lie sideways on the ball with your legs stretched out to the side, and the legs are stacked side by side on the wall for stability. Put your hands behind your head. With your abs contract to a crisp in a way that elbows and shoulders are parallel to the floor. Repeat 15 reps, then switch sides. Try this step on both sides in two times, total of 30 repetitions on each side.
4 Foot Lift – Lie on your back with exercise ball caught between his knees. Get a good grasp on the ball, legs and lift your feet and the ball in the air until your thighs are perpendicular to the floor NOT. Keep the ABS contract while you lift the ball and release it slowly as the lower leg. Or not arch your back or put pressure on the neck. If you feel discomfort in the lower back, put your hands in the pants for support.
5 Planck-knee Tuck – This is one of my favorite movements to determine the ABS! First, lie face down on the ball so that your core is fully supported on the ball. Place the palms on the floor and walk yourself forward with your hands until your shins are not completely on the ball. Keep your hands shoulder-width apart and abs contracted. Once you are balanced, pull your knees to your chest forward, causing the ball to roll forward under the lower leg. Slowly extend your legs back to the starting position. To help with balance, you must keep your abs contracted and your back straight.