Q. How do I get a harder core and stronger abs?
A.Master the side bridge to build better abs!
Don't underestimate the tame-looking side bridge. "Men think a good abdominal exercise has to make your abs burn," says Michael Boyle, M.A., ATC. Here's the truth: Side bridges improve the stability of all the muscles surrounding your spine and stomach. In fact, Canadian researchers found that men who can perform the side bridge effectively are less likely to encounter back trouble. Add this routine to your workout to bolster your core and help carve a six-pack.
Hold for the time specified below, then switch sides.
Lie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Contract your glutes and keep your abs stiff throughout. Raise your hips until your torso is straight from shoulders to knees.
Lie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Contract your glutes and abs. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine.
Same setup as you use for the side bridge, but stack your feet on a bench. Don't allow your hips to sag.
Do this routine two or three times a week.
|1||Kneeling Side Bridge||2||30 seconds|
|2||Kneeling Side Bridge||2||60 seconds|
|3||Side Bridge||2-3||45 seconds|
|4||Side Bridge||2-3||60 seconds|
|5||Elevated Side Bridge||2-3||45 seconds|
Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !
Wishing You Great Health!
Glen Edward Mitchell
Any questions? Ask Glen