Stomach Muscle

Change the Way You Do the Plank For a Fast Six-Pack

October 22, 2015 by Strongains

You’ve probably done an elbow plank so many times by now that you know the drill by heart: straight back, belly button pulled in, and palms flat on your mat (trying not to clasp them in prayer pose if possible). But Cassandra Bodlak, group exercise manager at Equinox Sports Club, recommends her clients do a slight modification that’s a little more challenging: when in elbow plank, flip your hands over so your palms are facing up.

Pressing through an elbow plank with palms facing down will help keep back muscles engaged and clasping hands together in a fist will enlist your chest muscles to help stabilize you, but flipping your hands over will make your plank even more about the core, Cassandra explains. “Performing a plank with palms up [will] disengage some of the support from the muscles of the hand and forearm,” she says. In other words, simply moving your hands will help you get on the fast track to sculpted abs.

Another reason to go palms up? You’ll help unround those hunched-over shoulders. “It takes the pronator teres (one of the major forearm muscles) and positions it in what is called the ‘anatomical position’ (palms forward when standing, palms up when prone in a plank), which is the most desirable position in which to function,” Cassandra explains. “We are all busy typing on keyboards these days, encouraging a particular position of the forearm: palms down. Simply repositioning the forearms in your plank helps to create a balance.”

Sculpted abs and looking taller are two great reasons to try the “palms up” modification the next time you’re in an elbow plank, but don’t worry if making this change has you collapsing into Child’s Pose sooner than you’re used to. Cassandra offers this encouragement: “When you perform a plank, perform it to the best of your ability in the moment you’re in – palms in prayer, palms flat, or palms up, it’s probably one more plank than you did yesterday, right? Keep it up!”

via Change the Way You Do the Plank For a Six-Pack, Fast

5 Top Exercises For A Flat Stomach

October 2, 2015 by Strongains

Are you serious about shedding belly fat and also obtaining those six pack abs? Check out this video.

If you’ve been constantly looking to have a flat stomach by using cardio exercises and STILL can’t shake that belly fat. Discover how you can turn things around by this 1 weird method to burn more calories through increasing your metabolic rate.

This video clip reveals a “technique” to increase your metabolic process, as well as reveals exactly how you could use it to obtain a flat stomach quickly:

These 5 exercises will certainly lean you up as well as provide you with the tone and physical body you’ve been looking for.

https://youtu.be/rYmDnmUs-cc

How to Do the Reverse Crunch Exercise Correctly?

September 11, 2015 by Strongains

The reverse crunch exercise is one of the best exercises to tone your ab muscles. Unlike the regular crunch exercise, which is not that effective and can cause back pain, this exercise is really effective and can cause your muscles to feel the strain. It will not cause any back pain and could be done at home or any place where there is a little bit of space and something soft to lie on. It works on the entire abdominal muscle group: upper, lower and obliques alike. This exercise is a must in anyone’s routine, who would like to tone that pooch.

How to Perform the Reverse Crunch –

First, lie down on the floor on a comfortable mattress or rubber. Bend both knees as you would do for a regular sit-up and place both hands near the hips. Let the arms rest stretched out on the floor. Your head should be placed on the floor, and the back should be touching the floor, full-length.

Now raise both your legs, which are bent, upwards. The hips should be perpendicular to the ground during this posture. The feet can be placed, held a bit above the knee position. Keep both the ankles close to each other, or cross the ankles if needed. While exhaling and clenching your abs, bring both of the knees towards the chest. Remember to bring both knees together towards your chest. Your lower back will be naturally lifted in this position, and it should not be a problem for the effectiveness of this exercise. You should make sure that your abdominal muscles are only working here. Don’t clench your hips as this mainly is an abdominal exercise and you need to keep most of the pressure on the ab muscles.

The movements should be fluid but not too fast. There is no need to actually touch your chest with the knees. Just bring the knees as close to the chest as you can. Once you have brought the knees towards the chest, return them back to the original position. This should be done slowly and with full control. Your ab muscle group will be working here to make the most out of this return position. You can do as many reps as possible. It will mainly depend on your fitness and strength. If you are having back pains or any other health condition, it is always better to consult your physician before starting a Reverse Crunch Exercise regimen. You doctor will check all your physical conditions and advise if the reverse crunch is the best exercise for your abs.

Once you have completed a certain amount of reps of the reverse crunch, your abdominal muscles will feel the strain. This is a good indication that the exercises are working quite effectively. Both men and women can benefit from this exercise regimen. If you want to make this exercise harder, you can use ankle weights. All in all, this is the best exercise for your abs.

Benefits of Ab Crunch Machines

September 10, 2015 by Strongains

Trying to get those flawless washboard abs, but unsure about the right exercises to achieve such a look? It is difficult to get that six pack without having the right approach to working out the muscle. This is where quality ab crunch machines can assist in getting the job done. This machine is designed to streamline the movement of crunching and ensuring the muscle is targeted with greater effect. Let’s take a glance at the benefits associated with the equipment and why it is adored by many.

Full Range of Motion

The user is provided with a full range of motion that otherwise might not have been possible. This is essential for those who want to see quality results that will last for a long time.

Getting a full range of motion makes sure each crunch that is being done is maximized for its true potential. Most individuals without the machine will not be able to achieve those desired results because their form is bad.

This machine helps streamline the movement to ensure the ab crunch is being done properly every single time. For those who want to see results, this is essential.

Appropriate Stress

Another reason why most individuals are not able to see gains with their abs has to do with the stress being placed on the muscle.

If the movement is not stressing the muscle and causing it to fatigue (in a good way), the muscle will never grow.

The muscle needs to be put to the test in order for it to recover and grow bigger. This is where the six pack lies because without placing stress on the muscle, the chances of seeing the abs grow are slim to none both in the short and long-run.

Comfort

This benefit is often overlooked, but it does play a role for most users. The intrinsic comfort associated with this machine is imperative for those who do not want to feel pain in their neck and back after the workout.

The machine is designed to alleviate these concerns and ensure the movement is being done only for the abs and not hurting other parts.

Comfort comes through the form of the movement being done properly every single time. This makes sure the abs are the only thing being worked out and not the neck and/or back.

Easy to Use

The final benefit associated with the ab crunch machine comes through its ability as being an easy to use option.

Doing crunches is difficult because the toes start lifting up or the neck starts pinching in. The crunch has to be done properly to see results that are meaningful.

The machine is easy to use and one will not have difficulty setting it up and begining working away towards that six pack.

The six pack does not have to be elusive any more because it is designed to get the job done in a manner that is effective. The user immediately knows how the machine functions and that’s the beauty of the entire exercise.