![]() ![]() Place your left foot behind your right, using a wall if you need extra support. Lie on your side with your right hip resting on an exercise ball. The steps to perform the side bend with the balance ball include: ![]() Side bend with balance ball Side bend with balance ball is highly effective for external and internal obliques, because ball instability forces the body to make maximum use of these muscle groups. Move both hands toward the left thigh and reach the knee. Steps to perform the diagonal bend include: Lie flat and bend your knees. Cross-flexion The cross-flexion movement mainly affects the transverse abdominal muscle group and the rectus abdominis group. If it's too hard, lift one leg at a time, alternating. Bend and lift your torso and legs off the floor, reaching with your feet. Steps to perform the V-up movement include: Lie down, keep your feet flat and arms stretched overhead. The V-Up Movement The V-Up Movement targets all abdominal muscle groups: transverse, oblique, and rectus abdominis. ![]() That's why you need a mix of static exercises, dynamic bodyweight exercises, and stretching. If your goal is to have a slim waist and flat stomach, you should focus on training to tone and strengthen these muscles. The external and internal obliques are responsible for the shape of the waist and contribute to the hourglass figure many of us aspire to. The top sealed rectus muscle groups give us a definite 6 choices. If the deep transverse abdominal muscles are not strong enough, the waistline will protrude. Our midsection has only 3 main muscle groups and each of them plays a specific role in shaping our waist and abdomen. ![]()
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