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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Develop core stability and spinal mobility without any equipment.
Phil Daru, MMA fighter and strength and conditioning coach, showed the drills he uses to all-around body building.
Since the abdominal muscles do not require a long recovery, you can repeat this complex every day - at the end of your workout or separately from it.
1. "Bird-dog"
Exercise develops balance, activates the muscles responsible for stabilizing the core, and strengthens the extensors of the back.
Get on all fours, place your wrists under your shoulders, inhale and tighten your abs. Straighten the opposite arm and leg, then bend them and pull them back towards the body, but do not place them on the floor.
Do 5-10 reps and then repeat on the other side - this is one set. Do 3-4 sets.
2. "Bird-dog" in the side bar
The exercise develops the strength of the hips and oblique muscles of the abdomen, trains the stability of the body in the lateral position.
Stand in a side plank on your forearm, stretch your body in one line, check that your hips do not drop down. Raise your top leg and extend your straight arm over your head.
Bend your arm and leg, touch your elbow to your knee and bring it back. Make sure that the body remains rigid and in the same plane: do not bend in the chest and do not lower your hips to the floor.
Do 3-4 sets of 5-10 reps on each side.
3. Twisting the body in the side bar
This movement strengthens the core muscles and pumps the mobility of the thoracic spine.
Stand in a side plank on your elbow and knee, extend your free arm up, open your chest. Squeeze your buttocks and rotate your chest toward the floor with your free hand under your body. Return to starting position and repeat.
Do 3-4 approaches 5-10 times on each side.
4. Slow crunches
Exercise strengthens the rectus and oblique muscles of the abdomen, and due to the peculiarities of the execution, it does not overload the lower back and neck.
Lie on your back, bend your knees and place your feet on the floor. Press the lower back and the back of your neck to the floor. Straighten your arms to the sides of your body and reach your heels with your fingers.
Inhale and hold your breath, press your chin to your chest and slowly - vertebra by vertebra - begin to lift your upper back off the floor. When the shoulder blades rise, stop pressing the lower back into the floor, exhale, and then return to the starting position just as slowly.
Do 3-4 sets of 10-20 times.
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