Training abdominals and the core does not only mean training the rectus abdominis, but involving many muscles present in the central part of the body. The exercises proposed in the video are bodyweight and you can easily perform them at home with a simple mat.
The first exercise involves moving from a recollected supine position to another sitting on the ground, without using the arms. In reality, the arms and legs are used to unbalance the body forwards, during the ascent phase and also to control the movement by providing balance.
The second also provides for the transition from a supine position collected to another sitting on the ground, this time however, once seated, the position of the legs is reversed and then back down.
Useful tips
To perform the exercises well, you need to:
- concentrate the abdomen trying to “draw” the navel into the belly;
- accompany the descent of the spine;
- stick with your back on the ground during ascent and descent.
In practice, there should be no spaces between the back and the ground, which could happen in the lumbar position, if the movement was not performed correctly.
You can use both ab exercises during a workout, starting with 3×10 and then gradually increasing volumes as you become more comfortable.
I do not recommend exercise for those with back problems or hiatal hernia, due to the compression of the abdomen.
For other bodyweight exercises involving the arms click here.
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