As we all know crunches are not very interesting exercise, nor are they the most effective. So throw away all your knowledge about sit-up training and embrace this fun way to build a sculpted core.
We do not do it like others who keep their focus on building the “six pack”, but in truth, abs can only be achieved by working together the core. Here is four weeks with no contraction of the challenge that works the muscle 360 degrees in its core.
The core is made up of a number of muscles (such as lower abs, upper abs, oblique and lower back) and all of them complement each other allowing you to tell if you just work your forehead, then your lower back will SUFFER and become Weak, and most likely you will begin to feel the pain in the lower back. Universe spine, upper and lower back pain states of people is caused by weak abs.
The first three exercises for the core of the entire middle section. And here they are:
- Reverse Crunch
Lie on your back, the leg band and put your feet on the floor. Then place your hands behind your ears and slowly bring your knees to your chest while lifting your shoulders and upper back off the floor. Return to your original position.
- Crunch Crossing with Scope
Lie on your back, bend your legs and put your feet flat on the ground. Then lift your upper back from the floor and curl your torso to the right, extending your arms across your body to your right foot. Return to the starting position and repeat on the other side.
start in a plank position with his hands clasped, elbows on the floor and feet tucked beneath under. Align elbows and shoulders straight and keep the body parallel to the ground. Then contract the abdominal muscles and hold this position.
Now is the time to start the challenge!
Day 1 – Reverse of Truth: 10 Reps / 3 Series
Day 2 – Reach Crossover: 10 Reps / 3 Series
Day 3 – Plank: 15 sec / 3 Sets
Day 4 – Reverse Truth: 10 Reps / 3
Day Series 5 – Crossover with reach: 10 repetitions / 3 series
Day 6 – Plank: 15 sec / 3 sets
Day 7 – Rest
Day 8 – Reverse the truth: 15 repetitions / 3 series
Day 9 – Crossover with reach: 15 repetitions / 3 Sets
Day 10 – Plank: 25 sec / 3 series
Day 11 – Reverse Crunch: 20 reps / 3 series
Day 12 – Crossover with Reach: 20 reps / 3 series
Day 13 – Plank:
On day 28, you will do 50 consecutive repetitions of abs and reverse steps in addition to a 1-minute plank!
Why is it important to exercise the core muscles?
This muscles keep the body together and balanced.
The symptoms of a weak nucleus are:
Low back pain.
Weekly core muscles make the curves of the lumbar spine shift, causing unwanted pressure on the discs, vertebrae or facets of the spine.
Poor posture can mean weak muscles of the base because they keep the shoulders and back in a neutral position by stabilizing the spine and pelvis. If the core is the week, then it is more likely to fall behind. A loose posture can lead to other health problems (neck and shoulder pain).
The general weakness.
Core muscles help the body transfer strength when needed (throwing a ball, cycling or kicking a boxing bag) to transfer strength in the upper or lower body to create a powerful movement.
So let’s build a strong foundation, not just a strong abs and let’s have fun doing this four-week challenge and strengthening!
Share this fun workout with your friends and family.