Get your six-pack without doing a single abdominal.
Let’s face it, we all know that whether you do countless sit-ups or abdominals it’s going to be really hard (not to say impossible) to get that sculpted abdomen you’re looking for. A six-pack is the result of a clean and balanced diet, low anatomical fat and hard training. While past abdominal tendencies are a good way to finish your training, very often poor results that give no more than an annoying neck pain.
On this site, we invite you to work your active movements with stabilizers. By involving movement and balance to a greater number of muscle sets, you can burn more calories and build a stable center, which is precisely what you need to be stronger in everything you do and build your six-pack.
Over the next few exercises you should prolong your limbs as much as possible. A word of advice: train your body the way you want it to thrive and stretch a little more in each and every reiteration.
1. Elevation of legs
Lie on the floor on your back and extend your arms to your sides (T-shaped), raise your legs face the ceiling making a curved shape. You must hold them together and tight for a few seconds and go down face the right side a couple of times and go back up.
Breathe in as you return to the center and try to hold your navel parallel to the ground. Repeat exactly the same movements face the left side. Make fifteen to twenty reiterations per side.
2. T-shaped side table
Put your hand directly under your shoulder holding your body straight. Raise your upper arm as high up as possible by spreading your hand as if you wanted to touch the ceiling while lifting your hip off the floor. Stay in this situation for thirty-sixty seconds.
3. Lateral table leg and arm stretching
With exactly the same board situation, extend your upper arm while extending your upper leg up. Take your extremities to the maximum extension holding the balance.
Once you have done so, breathe out deeply and flex your leg and upper arm face the center of your body while you breathe out deeply. Make fifteen to twenty reiterations on each side.
4. Needle Threading Posture
Stay in the board situation and carry your upper arm as high up as possible again. Keep your hips in place and try to pass your upper arm under your body by reaching the wall behind you. Go back to the initial situation and do fifteen to twenty reiterations on each side.
5. Drop slowly
In the side board situation, raise your elbow and bring it to your head at a 45º angle. Your body must be supported by the other arm at a 90° angle.
Bend and carry your elbow face down trying to touch the hand that is resting on the ground. Go back to the initial situation and do fifteen to twenty reiterations per side.
6. Alterations of hip flexions
One of our favorite exercises. For this exercise you will need a medium sized fitball. You’re going to have to put your legs behind the ball (because of the height of the shin). Elevate the body face up doing a reverse V.
Keep your legs straight, raise your hips face the ceiling while you breathe out. Hold for two-three seconds and return to the initial situation.