The abdomen is a muscle group that receives a lot of attention and, of course, not a few are interested in working it to make it look as aesthetic as possible.
Because to achieve this goal you need to train your abdomen well, we will teach you the best five exercises you can perform to activate your abdomen, so that your training becomes as effective as possible.
Dominated with ballast
Although it doesn’t seem like it, one of the functions of the abdomen is to act as muscles to support and stabilize the spine.
Since a large imbalance is generated in a chin, the abdomen must be activated a lot, so that the arms can perform a movement that manages to pull the rest of the body. If we add a ballast, this effect is further enhanced.
Lifting the hanging leg
Lifting the toes or toes at the bar is also able to greatly affect this set of muscles, although it is a difficult exercise and it is relatively complex to do them well.
In order to perform them correctly, in addition to the fact that the knees should not be fully extended, we should start the movement from the point where the hip is at 90 degrees of flexion, this is; when the thighs are parallel to the floor.
Abdominal wheel
The abdominal wheel, developed both in the legs and in the knees, is a very effective exercise for stimulating the abdominal muscles, although, if performed on the legs, the recruitment of external oblique fibers is considerably higher.
If you suffer from mobility problems in your shoulder or back and cause pain, it is advisable to refrain from performing this exercise., but if not, remember to perform a scapular protraction and a pelvic retroversion to increase the activity of the abdomen.
Offset plates
The front planks are a very simple and effective exercise at the same time, but can become more effective if we include a surface on which we can rest our feet that allows us to move our joints and increase instability, such as a towel for example.
This type of board has a greater transfer of force to other exercises of a more global nature. with a high demand on the abdomen, such as squatting.
Crunch and fitball
Although working on unstable platforms can reduce the ability of different muscle groups to exert force, the fitball crisis is able to activate the abdomen more than the conventional crisis.
To do it right try to exhale during the concentric phase by activating the transverse abdomen and always seek to reach the widest possible range of motion.
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Videos | Powerexplosive, CrossFit, Donato Nadrizzi, Albert Cabezas López, Deportes Uncomo, on YouTube