To build your abs, some abs exercises are more effective than others. Here’s the one recommended by the prestigious Harvard Medical School in particular.
According to a study carried out by professors and researchers from the American establishment, it is the so-called isometric exercises that should be privileged.
More precisely, this type of bodybuilding consists in contracting the muscles for a certain period of time (10 seconds, 30 seconds, 1 minute…) while keeping a static posture.
the board and its variants
Among the exercises recommended to have concrete abdominals, thus include the plank, also known under the name of “sheathing”, and its variations.
For the “classic” board, stand on your elbows, stomach facing the ground, with your feet firmly anchored to the ground and your legs straight. Remember to tuck in your stomach and contract your glutes, and above all, be careful not to arch your back.
The head-column-basin axis must indeed form a perfect line. Once in this position, the goal is to stay that way as long as possible.
# 1day1exercise | Focus on … sheathing
The “Planche” is ideal for training the central part of the bust without overloading the spine.
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The authors of the study specify, however, that it is essential to vary the core exercises. To have well-defined abs, you have to use the entire abdominal strap: the rectus abdominis muscle, the transverse, the obliques …
To do this, you can perform for example the oblique plank, or lateral sheathing, this time putting yourself on your side, resting on the forearm, and having your hips off the ground.
The forearms and ankles are the only areas that are in contact with the ground. Stay in this position for several seconds and then switch sides to strengthen your right and left oblique abs in the same way.
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Finally, you can also opt for the arm and leg off board. In the classic plank position, lift your right arm and left leg slightly off the ground then, stay in this position, then reverse.
An intermediate-level variation of the exercise #plank classic https://t.co/nQAJIbB8sx #sheathing #abdo pic.twitter.com/HrpimGloMK
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