This is the exercise you need if you want to get strong, fat-free abs
Get the flat stomach of your dreams with this simple exercise. Just replace one of your strength exercises with this routine, to make your stomach stronger.
Abdominal muscle training consists of 5 exercises. Do one set of each exercise described below without rest. After the last exercise, rest for 60 seconds. This is one circuit. You should perform 3 in total.
1. Dumbbell pressure alternating with the feet raised
Lie on a bench and hold a pair of dumbbells next to your chest. Lift your feet and bend your knees. Press the appropriate weight toward the ceiling, while extending your arm. Repeat on the other side. This is one representative. do 10.
2. Upper alternating reverse lunge with lateral bend saxon
Keep your feet shoulder width apart. Hold a pair of dumbbells just above your head. Step back with your left foot, as you descend into a lunge. Then, tilt your upper body to the right, keeping your arms straight. back to start. This is one representative. Do 10, then repeat on the other side.
3. Medical Ball Transfer
Lie on the floor and grab a medicine ball with both hands. Raise your shoulders, keeping your arms straight, and place a medicine ball between your feet. Then put your feet on the ground. Lift the ball with your legs and grab the ball with your hands to return to the starting position. This is one representative. do 10.
4. Half weighted spaces
Lie on the floor, raise your legs, and place a medicine ball between your feet. Hold a dumbbell in your right hand and extend it over your chest. Lower your legs to the left as you lower the dumbbells to the right. back to start. This is one representative. Do 10, then switch sides and repeat.
5. The deadlift and one leg rows in a row
Grab a dumbbell in your right hand. Raise your right leg slightly behind you. Hinge forward, letting the weight hang directly under your shoulder as you lower your torso and raise your right leg until both are parallel to the floor. Row the dumbbells on your side. Pause, then slowly lower it. This is one representative. Do 10, then switch sides and repeat.
