A chiseled ab section can give you great looks and the admiration of people, but if your core are isn’t well trained, you’ll never have an optimum development of your mid-zone. Work the main stomach muscles- the transverse abdominals and the multifidus – with the exercises we show you here. Execute the movements focusing on the zone under your belly button and you’ll activate the mighty power of th transverse abdominals.
The Plank. Lie face down in a sort of press stance with your forearms resting on the ground. Your elbows should be at straight angle with your shoulders. With the weight of your body on your shoulder and the tip of your toes, lower your chin so your whole body forms a straight line from ankles to ears. Keep the abs contracted 10 seconds, rest 20 or 30 seconds and repeat 10 times.
Balance on a Swiss Ball. Lie on your back on a Swiss ball so your head, back and shoulders touch the ball. Extend your arms perpendicular to the floor. Lift your shoulders off the ball as if you are trying to reach something on the ceiling. Pause for 2 seconds and lower your abs slowly. Repeat 2 series of 15 reps.
Medicine Ball Pass With Rotation. Stand with the right part of your body facing a wall or a partner at 3 meters. Hold a light medicine ball on your chest with your hands. Rotate your shoulders to th right while you throw the ball to the wall or to your partner. Pivot your left foot to the right but keep the right foot facing front. Make 3 series of 10 reps.
