The abdominal wall is attached up here, to your rib, and only down there, to your pubis. All the middle part It's not prey, it's just loose muscle. In other words, if this muscle is loose, it will make your belly protrude, you will look paunchy!
Because in here there are organs that weigh heavily, but let's solve this problem! There are exercises that we do for the abdominal region that will strengthen this wall. If it's stuck down here and up here, you let it it stronger, and it will stand straighter.
You can even make it negative because these muscles are so strong, so much so that they are pulling the organs inside. The 1st exercise on the list is the plank. It is an exercise that weighs down your organs, making you look paunchy when you enter a position on your stomach, What happens to these organs?
They weigh even more. And you have a muscle Inside there is called the transverse abdominis, a muscle positioned as if it were a belt, which is the guy that will hold this whole thing with more intensity. When you lie on your stomach, you activate this muscle more.
The simple fact that you remain in this position makes the entire transverse abdominis work hard. If it is stronger, you will have a more controlled belly, so this is the 1st exercise on our list. You will lie on your stomach, with just the tip of your foot supported.
Then, place your forearms on the floor. At that moment, you lift your entire body off the ground and leave it suspended. If you maintain this position, you will already exert an absurd amount of force on the muscle we're talking about.
However, it has to maintain the curvature of the spine. If you want to give a plus, if you are relaxing somewhere, and a person appears who you you have an affection for, what happens? So, you do exactly that when you're on the plank.
2nd on our list It's the vacuum. This thing became famous - for some time now. - You son of a bitch!
The vacuum is basically creating a vacuum throughout your abdominal region, so much so that this is really difficult. It's counterintuitive. Generally we relax, leave our belly there.
If you pull it, it's already difficult, and building the vacuum is even more difficult. - It's complicated, right? - They are muscles inner parts of your abdomen that will do this, and the transversus abdominis is involved in this move.
If it is muscles that pull the wall inwards, If you make them stronger, this wall will stay further inwards. Now the question of the vacuum It's bullshit to do. First, it's interesting to do it on an empty stomach, because you have an empty stomach.
If your stomach is full you won't get a decent vacuum. I think I'm going to vomit. Can it be done?
It can be done, but he will be harmed. What protocol is followed? You take about 3 breaths, and let out all the air.
Why? Lungs take up space. The emptier the lungs are, the more internal space you can create, and then you release the air, pulling the abdominal wall inward.
- and holds it there, and stops breathing. - I can't breathe! If you breathe, the lung fills again.
You can't stay long. 10 seconds is enough. That's why when you look at the bodybuilder posing with the vacuum, it's a lot of bullshit.
You will see the athletes, especially from Classic Physique doing what: He sets up the abdominal pose, - then he releases the air, creating a vacuum. - Left me in a vacuum! Third on our list: abs on the machine because you can modulate the load on it.
Now I need you to put a lot of weight. When the muscle receives a lot of weight, it becomes harder. You can use this information.
. . It doesn't work, okay?
The muscle, when you put it under a high load, it becomes more rigid. And remember, the abdomen is stuck up here, and stuck down there. The more rigid it is, but it pulls this abdominal wall inward.
Let's do the abdominals on the machine, and add weight. The same way you train other muscle groups. There's no such thing as doing 50 repetitions, you have to do them 10 reps, 6, heavy.
You will position yourself on the machine, leave your feet on the floor, as you have the base. You will do the full movement. You stretch as much as you can, close as much as you can, and when you close, you release the air.
If you let go, you relieve internal space, remember the lungs, and manage to shorten the muscles. Do 3, 4 sets, but heavy. Imagine it's a biceps workout.
Now I'm going to tell you about the infra abdominals in parallel. When we talk about infra, we mean lifting our legs. Why - Is this exercise on the list?
- I don't know. Look at your entire leg. Everything here is heavy as hell.
Mine, wow. . .
In this exercise, you have to lift this entire segment with your abdomen. You will use a lot of force. The exercise is excellent, but there is a catch here.
In the vast and overwhelming majority of cases, people only do hip flexion, like this. And this doesn't work the abs, because the abs don't participate in hip flexion. The abdomen flexes your spine, and then you'll notice that when you do this type of exercise, you feel like hell in the middle of your leg, and you He feels his abdomen too because it's stabilizing, but it's not work for him.
What do I want from you? Get your ass off the device! You'll be able to flex your spine, which is what your abdomen works on, and that's OK.
But this transverse abdominal muscle doesn't work miracles either. If you have a paunch, with a lot of itch, it won't solve it. You need to lose the lard, and I'm going to give you another tip for losing the lard.
On the Official Pharma website, there is a specific product for you to burn the itch. He's almost like a fire to the bacon. You can find the link below on the website and you will also find the discount coupon!
You go there, you're going to have a meltdown, and you have the chance to pay less - with coupon code LALA! - Beauty! 5th on the list: there's a plank, there's the abs, abs on the plank!
When we say plank, we are talking about the declined bench, and it gets much heavier. The trick here is to take a normal abdominal exercise and make it harder. If you put it on the board, it becomes more difficult, but still I invite you.
Grab a weight. It could be a plate, it could be 2 dumbbells, it could be a dumbbell. I had a student who used her son to do the exercise.
You will hold the weights with your arm extended, as if you wanted to put the weight on the ceiling, and when you go up, you keep it towards the ceiling. In other words, we have an exercise for the abdomen with overload. And don't forget, when you go up.
. . Release the air.
When you come down, take in the air. Always remembering that the idea is for you to work hard, so the harder this muscle stays, the more it holds the abdominal wall. I'm reinforcing this every time so that you understand this.
- I understand now. - 6th on the list! This is us We're also going to talk about the board, but now we're going to talk about the infra.
What we just said It's you with your head down, and now you will have your head up. In the vast majority of machines, there is an area that you can hold that is firm. I want you to hold something steady.
What's the idea? You lift your leg, but why are we doing this exercise? Your leg, your hip, knee and toes.
. . - Knee and toes!
- They're heavy, and thus there'll be a load on the abdominal wall. Now, you will lift your leg. I want you to keep your knee bent, and you will bring your knee towards your elbow.
Your spine will round, and that's exactly it what we want, you understand that the abdomen is a spinal flexor muscle, and then we are kind of compressing all this mass legs and such to make the abdomen pull. Damn, when When you reach your elbow, you blow out the candle. You will notice that the stuff will be tense here, and if you can pull the abdominal wall in, even better.
Now, you will start to descend. When your hips get close to the bench, close to the bench, don't let them touch. If your hip touches the bench and it relaxes, the abdominal muscle relaxes too, it won't work.
You're close, you'll be right back. This exercise is from the devil, it's one of the craziest I know for the abdomen. Do it, then you tell me.
7th on the list, this exercise is my favorite, and I learned I used to watch the guys training on VHS tape for a long time. I learned this exercise from a guy called Kevin Levrone, a great athlete. You go to a pulley, put a mat on the floor, You will do a sit-up while kneeling, with a rope, a bar, whatever you think is best.
Why is this exercise so cool? Because you modulate the load, and he still has hip instability. You will have You have to exert more force on your abs to stabilize your hips.
Kneeling, you will bring your fist to the side of your head. Now, with the position adopted, completely stable, cool hips, at approximately 90°, you will flex your spine and then stretch, keeping your hips stable. If you take your hips back And moving forward, this thing sucks.
Keeps the hips stable and works hard on the spine. Always remember: when you close, blow out the candle, When you come back, it smells like a flower. And remember to put some weight into this business.
If you take it easy, - it's no use. - Your chicken. There's no point in all this business without a perfect workout designed with science for your abs.
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