Slightly modifying traditional crunches, attack your abs and obliques at the same time. WHAT COULD BE MORE EFFECTIVE THAN Crunches for cutting those treasured six-pack abs? Indeed, it is this exercise that most accurately copies the flexion of the hip joint (bringing the chest closer to the hips) – a movement that is performed primarily due to the force of the rectus abdominis muscle. But few people pay attention to the fact that all other abdominal muscles are also involved. Even if at half strength or less, they still work. And the oblique abdominal muscles are no exception. Although their main function is to rotate the torso around its axis, you also strain them during crunches.
The idea: if you change the crunch so that the load on the abs decreases, then it is logical to expect that the oblique muscles will be forced to take on part of the work addressed to the rectus muscle, and therefore will work much more actively. All you have to do is figure out how to do it, and go ahead to save time: with one exercise for two muscles at once. Determine which twist variation hits both the rectus abdominis and obliques equally hard. Believe me, you don’t see double.
TRSIONS WITH ABDOMINAL PULLING IN
Before you start the movement, pull in your stomach and only then start twisting. By constantly holding your lower back tightly pressed to the floor and drawing in your stomach, you weaken the rectus abdominis muscle and force the oblique muscles to actively engage in work, and almost in the first roles. TOP TEN!
Crunches
Traditionally, before you begin a crunch, you tense your abs and only then begin the movement. In this case, the abdomen becomes rigid and as if filled with cement, which significantly reduces the amplitude of flexion of the hip joint, but at the same time, excess intra-abdominal pressure adds strength to the rectus muscle. As a result, it is she who does the lion’s share of the work of pulling the chest towards the hips, while the load on the oblique muscles is almost minimal.
