Finding a training session that suits you and your interests, can become a real expedition. Therefore, we also bring you another training routine explained step by step.
Below, you will find a specific guide to some exercises that you can perform under a weekly routine. The previous training can be incorporated perfectly in this routine or do them all together on the same day. This we propose, is divided by muscle groups or complete exercises that activate the entire body.
Nobody likes to do crunches, but it is also one of the most common exercises. A workout that incorporates movements in this area will improve your posture, balance and build a strong foundation for many other exercises.
1. Bird Dog (3 x 10)
With this simple movement you will work your entire torso, so it will help you build stability in the lower back.
-Start with your hands under your shoulders and knees just below your hips.
without any arch or rounding of the spine, it contracts the abdominal muscles and lengthens the right arm and the left leg at the same time.
-Keep both the arm and the leg parallel to the floor, more or less in line with the shoulder and hip.
-Hold this position for a moment and gently return to the starting position.
Repeat the movement about 10 times per side and make a total of 3 series.
Spins with ball (3 x 10)
Exercise the obliques with this specific movement.
-Start on your knees with your feet on the ground and your forearms resting on the stability ball.
-Squeeze your core / core and roll the ball to the right, keeping in mind that it has to be away from you.
-Contract your abs all the time to throw the ball back into a full circle.
Hopefully that can be useful for you
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