6 Exercises for a Workout Abdominal Full

A workout abdominal full it is essential to get the flat stomach and toned that you always wanted. Learn here about 6 exercises that will ensure this goal and to ensure a tank to envy the other. Tell with abdominal hipopressivos, planks and other exercises that strengthen the core and self-esteem. Good workouts!

The abdominal is a muscle of great role-plays various functions such as the protection of some vital organs, to maintain an upright posture and protect the lumbar zone, but also is a target of great interest in terms of the aesthetics.

A lot of people have the concern of wanting to have the belly or the abdominal set and for the help in this struggle we will suggest you a workout abdominal full.

EXERCISES FOR ABDOMINAL

It is important to note that the abdominal is required in various daily movements and different exercises that are not specific to this region, as is the case of the squat, push-ups, etc,. In this case, when performing a workout plan abdominal complete and specific to this zone it is essential that you work the whole area of the abdominal muscle.

The main error committed when you perform exercises abdominal exercise abdominal doing strength in the spine, neck and not being to contract the abdominal. It is important to make the contraction of abdominal control throughout the movement from the descent to the ascent of the trunk (push the belly towards ace back) and do the breathing. It is also important to work the entire region of the abdominal.

ABDOMINAL HIPOPRESSIVOS

The abdominal hipopressivos strengthen the muscles of abdominal area and pelvic with the help of the muscles of respiration (ex. diaphragm), to avoid overloading of the pelvic area and spine, help in the work posture, and their movements promote the decrease of the pressure in the cavities the thoracic, abdominal and pelvic.

– Running –

  1. Lying with the back supported on a mattress, knees flexed, feet flat on the floor, exhale and contract the belly as if it wanted to push the umbilicus against the back and up in the direction of the chest, contract the abdominal muscles and remain in this position for about 15 seconds;
  2. Then take a deep breath, but keeping to the same to belly inward and the abdominal muscles contracted for a few more seconds.
  3. Relax and again repeat the exercise.

6 EXERCISES ABDOMINAL FULL

These first exercises are isometric and it will be easier to perform the contraction of abdominal because it is static, and you can do some variations to intensify the exercises.

Remember the exercise you did above and apply the contraction abdominal in all of the exercises.

1. PLANK SIDE

6 Exercises for a Workout Abdominal Full 1

– Running –

  1. Lying on his side on the floor on the side, place the elbow under the shoulder;
  2. Join the legs and put the leg above directly above the other;
  3. Extend the legs, keeping the whole body aligned laterally;
  4. Lift the body up until it is in a straight position with the support of the forearm and the lateral side of the foot. Keep up to isometry in that position;

Repeat for the other side.

– Intensify

  1. Raise the top leg and stay static for 30’ board.
  2. Gradually increase the time as the exercise is getting easy, and you feel that you cannot maintain posture and contracting the abdomen;

Repeat the exercise 3 times 30-45 seconds per repetition.

2. PLANK FRONT

The abdominal hipopressivos strengthen the muscles of abdominal area and pelvic with the help of the muscles of respiration (ex. diaphragm), to avoid overloading of the pelvic area and spine, help in the work posture, and their movements promote the decrease of the pressure in the cavities the thoracic, abdominal and pelvic.

– Running –

  1. Lying with the back supported on a mattress, knees flexed, feet flat on the floor, exhale and contract the belly as if it wanted to push the umbilicus against the back and up in the direction of the chest, contract the abdominal muscles and remain in this position for about 15 seconds;
  2. Then take a deep breath, but keeping to the same to belly inward and the abdominal muscles contracted for a few more seconds.
  3. Relax and again repeat the exercise.

6 EXERCISES ABDOMINAL FULL

These first exercises are isometric and it will be easier to perform the contraction of abdominal because it is static, and you can do some variations to intensify the exercises.

Remember the exercise you did above and apply the contraction abdominal in all of the exercises.

1. PLANK SIDE

– Running –

  1. Lying on his side on the floor on the side, place the elbow under the shoulder;
  2. Join the legs and put the leg above directly above the other;
  3. Extend the legs, keeping the whole body aligned laterally;
  4. Lift the body up until it is in a straight position with the support of the forearm and the lateral side of the foot. Keep up to isometry in that position;

– Intensify

  1. Raise the top leg and stay static for 30’ board.
  2. Gradually increase the time as the exercise is getting easy, and you feel that you cannot maintain posture and contracting the abdomen;

2. PLANK FRONT

6 Exercises for a Workout Abdominal Full 2

– Running –

  1. Lying face down;
  2. With the elbows bent and forearms flat on the floor;
  3. Keep the elbows aligned with your shoulders and supporting only with the tip of the feet;
  4. Abdominal contracted, spine neutral, join the shoulder blades, without making pressure on the shoulders;
  5. Stay in isometric contracting always the abdominal.

– Intensify

  1. Go up one leg and let it stay in suspension for 15 seconds;
  2. Switch the leg and stay 15 seconds in sleep, and then stay in plank front by 20 seconds.

3. PRANCHA ALARGADA

– Running –

  1. Lying face down;
  2. With the hands resting on the floor;
  3. Supporting only the tip of the feet and the hands, each 20 to 30 cm to the front of the line of the shoulders;
  4. Abdominal contracted, spine neutral, join the shoulder blades, without making pressure on the shoulders;
  5. Stay in isometric contracting always the abdominal.

4. ABDOMINAL SIDE ON THE GROUND

– Running –

  1. Lie on the mattress face up and bend your legs together on the side;
  2. Position the arm down resting on the ground to hold the body and the other on top, placing the hand behind the ear;
  3. To make lateral flexion of the trunk with the elbow in the direction of ace’s legs, climbing up on the diagonal (making a small rotation to the inside when it rises) and then return to the starting position and repeat the movement of the two sides;
  4. It is important that you have control abdominal during the entire run of the year, acquired the abdominal during the ascent and descent.

5. REVERSE CRUNCH WITH THE LEGS FLEXING/ SUSPENDED ON THE BAR OR BACKREST

– Running –

  1. Lying face up, knees together and legs bent with the feet flat on the floor;
  2. Arms to the side of the trunk supported on the floor;
  3. Contract your abdominal to lift your hips from the floor while compressing your knees in toward the chest and down back to the starting position without bending the lumbar spine and always contracting (controlling) the abdominal area.

This exercise is simple and basic for those who already have a good control abdominal can perform in the bar on the suspension:

  1. Grab yourself a bar/backrest and elevates the legs;
  2. You can stay in isometric make an angle of 90°;
  3. If you are difficult only raises the knees in your direction and drops without relax, returning to the initial position.

6. JACKNIFF

6 Exercises for a Workout Abdominal Full 3

– Running –

  1. Lie back down on the ground;
  2. Extend the arms back to the side of the ears;
  3. Extend and join the legs;
  4. Start the movement with your legs extended, lift your legs up and try to touch with the hands in the feet, raising also the trunk at the same time that also raises the legs, with only the support of the lumbar zone;
  5. Reverse the movement down to the legs at the same time that descends the trunk and arms backward, trying to always keep the arms next to the ears and the abdominal always contracting, but to get a good control abdominal this exercise is performed incorrectly it will be harmful for your back.

Repeat the exercise 3 times 10-15 repetitions for each side.

THE ABDOMINAL MUSCLE

The abdomen is a set of muscles devoid of protection bone, such as occurs on the chest, this is one of the reasons it is important to have a good layup muscle in this area, strong and tough. The abdomen has as main function to protect the body built in this area and help in postural.

The abdominal muscles which are the muscles of the abdomen, lining the side walls, the anterior and posterior of the abdomen, acts as a sort of strap that holds the trunk erect. It is a body region that has a role dynamic and flexible, which serves as a protection for the majority of the organs of the digestive system and part of the urinary system and genital.

The upper boundary is formed by the diaphragm muscle and the lower limit is formed by the muscles lifter of the anus and isquiococcígeo, the constituents of the pelvic floor.

THE MAIN ABDOMINAL MUSCLES ARE:

  • The rectus abdominis;
  • Great oblique abdominal;
  • Small oblique abdominal;
  • The transverse abdominal.

NOTES FUNDAMENTAL

  • The exercises should be performed slowly, how much slower the greater the intensity, the more intensity the better the results;
  • Abdominal muscles like other muscles grow during rest, so do not train every day, give rest to the muscle, a daily job and exaggerated with a high number of repetitions will not give a chance for the muscle to rest and set, 2 or 3 times per week on days merged;
  • The repetitions and the load depend on the individuality of each one, always adjust to you and your training planning;
  • You can also divide the work of the abdominal, training the obliques on one day, and straight and transverse in another, and in any a are recruited from all, only that with less of an emphasis;
  • The abdominal muscles done, more or less, 30 degrees of trunk flexion, and therefore not enough to perform the exercise going up until you touch your chest to the knee;
  • Power! If your power supply is not adequate and you have accumulated fat, this fat will hide your abs!