When it comes to building abdominal strength, focusing on exercises that stabilize the core and work all of your ab muscles is key. Yes, your six-pack (rectus abdominis) is important, but so are your obliques and deep abs (transverse abdominis). Basically, you can't just do crunches, got it?
James Shapiro, NASM-certified personal trainer and owner of Primal Power Fitness, has an ab workout that will have you doing a different range of motions such as side crunches (lateral flexion), rotations (aka twisting motion), and holding planks (anti-rotation). It targets those deep muscles we were talking about, as well as the "superficial" ones like your six-pack. The routine is only 10 minutes long, requires two pieces of equipment, and is good for overall conditioning - and also, James told POPSUGAR, for improving your aesthetics.
10-Minute 6-Move Ab Workout
Equipment needed: a light to medium dumbbell and a stability ball (or Swiss ball, physio ball, exercise ball - whatever you call it).
Directions: Perform all six exercises with as little rest as possible, then take a one-minute break before repeating the circuit again. You'll be doing two complete rounds.
- Max contraction crunch: 20 reps
- Reverse crunch to extension: 12 reps
- Dumbbell side plank with reach: 12 reps each side
- Stir the pot: 12 reps in each direction
- Stability ball plank rollout: 12 reps
- Side crunch: 20 reps each side
By the way, it took James slightly over 10 minutes (10 minutes and 30 seconds). Let's get started!
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