व्यायामशाला

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The Best Abs Workout: Exercises You Need to Get a Six-Pack
4. Bird dog
Do it: Think of this as an upside-down dead bug. Start in a tabletop position, with your shoulders over wrists and hips over knees. Engage your core while simultaneously lifting your right arm and left leg. Your foot should be flexed as you kick back, and your palm should face in towards your body. Pause for one second when your arm and leg are at the same height as your torso, and then bring your elbow and knee to touch underneath the body. Repeat on the other side for one rep, and do five reps for one set.

Trainer tip: “Be careful not to hyperextend your elbows! Maintaining a slight bend fires up those triceps,” says Wilking. “Keep the neck long by looking down and a few inches in front of you, and use the exhale portion of each breath to create tension.”

The Best Abs Workout: Exercises You Need to Get a Six-Pack
3. Hollow extension-to-cannonball
Do it: Get into a cannonball-type shape on your back, hugging your knees into your chest—yes, just like you’re at the pool at summer camp again. Simultaneously extend your legs and arms outwards into a “hollow” position, pressing your lower back to the floor. Hold for five seconds before curling up again, and complete five reps for one set.

Trainer tip: “Engage as much as possible during the extension phase, and use the cannonball for recovery,” suggests Ashley Wilking, Nike master trainer and a trainer at Rumble Boxing. “Just don't completely let go. Think of it like you’re holding a crunch!”

The Best Abs Workout: Exercises You Need to Get a Six-Pack
2. Dead bug
Do it: Lay face up on the floor with arms straight above your shoulders. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position, and then repeat on the opposite side. Do 14 alternating reps to complete one set.

Trainer tip: “Make sure your lower back stays in contact with the floor, and try to keep your breathing as regular as possible,” says Denzel Allen, a StrongFirst trainer in San Francisco. “I like this movement because it helps to train left-right coordination between the upper and lower extremities, which can help improve cognitive function, too.”

The Best Abs Workout: You Need to Get a Six-Pack.
1. Hard style plank
Do it: Lying face down on the ground, prop yourself up into a forearm plank position. Make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists. Your forearms should be parallel to one another. Hold for 10 to 20 seconds per set.

Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.

courtesy by Tavi Castro.

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Almora
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