We all know those classical exercises for shaping the abdominal muscles, but however recent studies have shown that those exercises are not effective at all because it doesn’t engage all the muscles.
Athlete Evan Betts created a training program whit an aim to completely change the way you exercise and to tight your abs.
Each of this exercise must be performed in a period of 1 minute and 20 seconds rest before you doing the other sets. For best results choose 2 or 3 exercises below and once you complete them take a 1-minute break and repeat them 2 to 3 times depending on your fitness stamina.
1. High knees
Spread your legs shoulder width and run without moving your body by lifting your knees as high as you can. Make sure to tight the muscles on your stomach and to keep your back straight.
2. High jump
Stand up straight and bend your arms at an angle of 90 degrees. Then slightly bend your knees and start jumping so that your knees touch your hands.
3. Movable plank position
Make a high plank position and start with one arm by lowering your elbow to the ground and then straight up. Thigh your abdominal muscles repeat 30 seconds and then start with your other hand.
4. Jumping plank position
Start with a high plank position. Spread your legs jump and then return the legs to the starting position. Your hands must be straight forward and you cannot move them.
5. Stretching hands plank
Again start with a high plank position. Move your hands forward until you starch the body. Then when your reach your maximum slowly begin to return them to their original position.
6. Motion plank
Tight your abdominal muscles take a high plank position and lift your left arm and your right leg until they are at the same high. Then return to the starting position and perform the same with your other hand.
7. Scorpion position
You need to stand on your feet and on your hands. Tight the abdominal muscles and transfer your weight to the right side. Raise your left hand and your left leg and turn your body so that your chest will face the ceiling. Then with your left hand tap the fingers on your right leg, and then return to the original position and start the same with your other hand.
8. Bending leg push-ups
Start with a high plank position and as you bend down to make a push-up bend your left feet so that it correlate with the floor and then try to touch your shoulder. Return your body to the starting position and start with your other leg.
9. Saw plank position
For this exercise, you will need a towel or something else so that you can slide on the floor. Make a plank position and with your hands slide forward but keep your shoulders way forward before the elbows and then go back as much as you can.
First, find something to place your back on. Then stand in a candle position relying on your shoulders, tight your abs and slowly lower your body at an angle of 30 degrees to the floor.
11. Farmers walk with one hand
Take something really hard in one of your hands like Russian bell weight or bag and move upright 30 seconds by keeping your muscles tight and your back straight. After that change your hand and repeat the same process.
12. Medicine ball exercise
Grab one medicine ball with both of your hands at chest height and start making a circle around your upper body.
13. Expandable rope exercise
Take a medium resistant rope and place it on something and hold the rope with both of your hands. Spread your arms and pull to the right. Make at least 15-20 repetitions.
14. Plank with dumbbell
Start from a high plank position and grab one dumbbell in your right hand. Tight the muscles on your stomach and raise the dumbbell as high as you can and then slowly lower it down. Exercise like for 30 seconds and then switch on the other hand.