Abdominal muscle training, 3-day quick method

Life is getting better and better. Many men eat and drink too much and don't pay attention to maintaining their body shape. We will see beer bellies, which is very unmanly. Men need to train their abdominal muscles. In fact, abdominal muscle training is not that complicated. Mastering 3 days of training will produce very good results.

Day 1: Pure stability exercise

1. Plank

Abdominal muscle training method

Place your feet on a bench and hold for 90 seconds.

Get into a push-up position and place your elbows on the floor so that your weight is resting on your forearms. Get your abdominal muscles fired up, like a punch to the gut. Your entire body forms a straight line from head to toes. When you can hold for 90 seconds, place your feet back on the bench and start again.

2. Side Plank

Abdominal muscle training method

Place your feet on a bench and hold for 45 seconds.

Lie on your left side on the floor and place your left elbow directly under your shoulder. Keep your forearms flat on the floor and raise your hips off the floor. Engage your abdominals and keep your body in a straight line. When you can hold for 45 seconds on each side, place your feet back on the bench and start again.

Day 2: Dynamic stability exercises

1A. Mat push-ups

Abdominal muscle training method

10 to 12 reps per arm

Do a push-up position, placing your hands on a slide (available at Valslide.com) or holding onto a board with a towel. Keeping your core braced and your body in a straight line, push one arm away from you as far as you can, pull back, and repeat with the other arm.

1B. Switzerland seeking climbing

Abdominal muscle training method

Do 10 to 12 reps on each leg. Rest for 60 seconds, then repeat.

Place your hands on the Swiss ball and do push-ups. Engage your abs and alternately lift one leg to the midline of your body. Lift your knees as high as possible without rotating your spine or flattening the natural curve of your low back.

2. Half-kneeling sideways rope pulling

Abdominal muscle training method

2 sets on each side, 10-12 times per set.

Tip: The goal is to maintain zero movement in the spine and core. Control your limbs.

Hold onto the rope on the device and squat sideways into a lunge. Pull the rope from your left shoulder down until it is across your body. Don't let your torso move.

Day 3: Comprehensive stability exercise

1: Decline Turkish Get-Up

Abdominal muscle training method

Do 5 reps on each side, then 4, and decrease to 1 rep. Rest between each arm as needed while switching weights.

Holding a dumbbell in your left hand, lie face down on the floor with your left knee bent and your foot flat on the floor. Your right leg is straight and your right arm is at a 45-degree angle to your right side. Now raise your torso off the ground, keeping your left arm straight overhead, and stand up. Reverse the movement and return to the ground.

2. Luggage walking

Abdominal muscle training method

Walk 20 yards with a dumbbell on one side, then walk back with the dumbbell up to your shoulder. Repeat once more.

Pick up a heavy dumbbell or kettlebell and walk about 20 yards, keeping your torso straight and your free hand on your hip. Now, lift the dumbbells to your shoulders (shoulder height) and walk the weight back. Repeat on the other side. Keep your other arm close to your body to maximize the load through your core.