9 Core Exercises That Get You Closer to Six-Pack Abs

9 Core Exercises That Get You Closer to Six-Pack Abs
5. Dead Bug Works: Transversus abdominis, internal and external obliques Pagano says: Lie on back with legs raised, knees bent over hips and calves parallel to the floor. Extend arms to the ceiling with palms forward, and pull abs tight, bringing navel to spine. Exhale, lowering opposite arm and leg toward the floor, bringing remaining knee in over chest. Keep low back connected to the floor at all times—don’t arch. Repeat on the other side. 6. Lunge Split Jacks Works: Rectus abdominis Minardi says: Stand with feet in a staggered stance, left foot in front of right, two or three feet apart, then lower body into a split squat. Jump up and scissor-kick legs, landing with right leg forward. As soon as feet land, lower body into a split squat. 7. Toe Dip Works: Transversus abdominis Pagano says: Sit tall with both knees bent in front, feet flat on the floor. Lean back onto elbows with shoulder blades down and together. Tighten abs, sliding hands under lower back for support with palms facing down. Lift legs so that knees are bent over hips with calves parallel to the floor, inhaling and dipping toes to the mat while maintaining those right angles at the knees. Exhale, then return to start. 8. Bicycle Crunches Works: Internal and external obliques, transversus abdominis Minardi says: Lie flat on the floor with lower back pressed to the ground; pull abs downward to target deep ab muscles. Interlace fingers and put hands behind head. Start by bringing knees in toward chest, lifting shoulder blades off the ground. Straighten right leg out to about a 45-degree angle from the ground while turning upper body to the left, bringing right elbow toward the left knee. Make sure rib cage is moving, not just elbows. Repeat on the other side. You should be creating a “pedaling” action; do this exercise with slow and controlled motion. (Complement bicycle crunches with the Muffin Top Melter plan—results are self-explanatory!) 9. The “Jean-Zip” Works: Transversus abdominis Pagano says: You can do this move discreetly, at any time throughout the day. As if you were zipping up a tight pair of jeans, “scoop abs” by pulling navel in toward spine and then up, lifting the pelvic floor. This move engages those deep abdominal muscle to flatten the belly—it’s the muscle that lies right under your zipper. Source : www.shape.com Original article and pictures take http://www.fitnesstrainingteam.com/2017/06/24/9-core-exercises-that-get-you-closer-to-six-pack-abs/2/ site