Do you want to have abs of steel? It starts from here

Abs are done in the kitchen.

Let's start with the basics, then, for a quick review of everything you need to know about abs, in order not to arrive unprepared for dinners and party aperitifs (if they can be done) and not to destroy the work of a year.

(You can rest assured, however, because the other sapiential pearl that I leave you before starting is that does not get fat between Christmas and New Year, but between New Year and Christmas.)

Abdominal VS abdominal

Anatomical truth or a question of "goat wool"? Both. There are those who treat them as if they were a single muscle block - part of the notorious core - and those who classify them in highs, lows, obliques ... the mythological Belt of Adonis.

The reality is that there are no high abs and low abs (it's all straight abdominal), and that there are internal and external obliques.

This is all you need to know, besides these little pointers:

• it is essential to train the core
• it's not always easy to isolate the different portions of the abdominals
• training your abs allows you, among other things, to have a different relationship with weightlifting belt

Top 5 exercises to train your abs

1 - Plank

This is the number one method of extending time - a practice that astrophysicists have pursued for years.

Joke. But the plank, besides really representing exercise number one for the development of core, fully falls into the "loved or hated" category.

You can read the correct execution of the plank in the dedicated article. You better do it, because exercise trains

• abdominal rectum
• internal and external obliques

Not bad. Then I tell you that in reality a plank executed in a workmanlike manner trains 90% of the body muscles, and I conquer you.

2 - RKX plank and side plank

The plank is so cool that it occupies at least two places in this ranking. Learn to do the RKX plank, and take your pain resistance level to new horizons.

The side plank instead shifts the focus on the obliques, but also represents an excellent stimulus for the buttocks.

You find both exercises in thearticle on the plank that I have already mentioned.

3 - Crunch

From the 80s onwards, crunch is like parsley: it's everywhere.

Let's go to the point: allows you to have the blessed turtle? No.

But it will allow you to have a beautiful turtle when you have dropped below the right percentage of body fat.

So: mandatory. The important is follow a proper crunch.

4 - Toes-to-bar

Whether or not you believe in the chimera of the low abdominal, the toes-to-bar has to train it, for two reasons:

• allows you to concentrate the work of the lower portion of the rectus abdominis
• it's a movement you can find in WODs

If you still can't make them, I recommend tackling one progression to the toes-to-bar as gradual as possible.

5 - Ab roller

You won't believe it, but a few euro plastic wheel will transform yours core in an instrument worthy of a Shaolin monk. The only pledge to pay is that of suffering.

The Ab roller - which can also be done with a barbell, as long as you have room to slide it - is a deadly and highly effective exercise for working the core in its entirety. Know that to get to do the "standing" version it can take years of work.

I talked about this exercise in an article dedicated to more and less common exercises for the abdominals.

 

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