Training your Abs at different levels

www.portalfitness.tv/en has prepared this video with personal trainer Alberto Durán, from www.duranfitness.com. In this video he will explain to you how to perform ab exercises to improve your training.

He advises to take into account that the group of the rectus abdominis is an abdominal muscular group, and that it is not true that the lower abdominal can be worked separately from the superior abdominal, as some people believe.
For more information on how to perform the different exercises, please read the description below.

He first starts with an exercise for beginners:
Your back on the mat
Your feet on the floor
Your hands on your ears, never place them on your neck because you should avoid making pressure on the cervical area.
Lift your shoulder to the hip.
Hold the contraction while the air is inhaled and then down.
When you finish with the corresponding repetitions, you can work on the lateral area.
You can cross one leg from the complete contraction to the complete stretching.
You should make the repetitions with both legs.

Another exercise
Your hands on the floor.
Elevate the knees to the chest.

For a more advanced level you can have your feet at 90 degrees, with more intensity. The movements should always be slow and controlled.

For the laterals, crossing the legs will require more tension on the abs.
For the lower area you place your hands on the floor, your leg at 90 degrees and do it.

Bear in mind that whenever we do an abs exercise it should be completed with a lower back exercise, usually 2 to 1, two abs exercises and one lower back.

Category:

Sports

Tags:

• routine
• exercise
• training
• abs
• abdominals
• lower
• back
• sit
• ups
• roman
• chair
• fitness
• gym
• pilates