If you want to have abdominal muscles You must be ready to shake.
men’s health fitness director Ebenezer Samuel, CSCS uses some extra moves to combine his core exercises with weighted hollow stones. The more standard hollow body hold style (see below) makes your belly more worthwhile.
“Usually, hollow bodies and hollow stones keep you focused on maintaining abdominal tension as you press your lower back into the ground,” says Samuel. “We recommend weights in the first part of this circuit. And these force your belly to contract, which is much harder to maintain that hollow body position when you rock.”
in exercise Just grab an open area on the gym floor and a mat for your back. If you need extra support to increase the difficulty level Use light dumbbells — Samuel recommends that everyone start with 5 pounds, with 10 pounds being the ultimate goal. You don’t need to weigh a lot to reap the benefits that come with moving.
- Begin lying flat on the floor holding a weight in each hand.
- Lift your leg a few inches off the floor and hold it.
- Squeeze your core to lift your lower back off the floor. Extend your arms behind your head and hold the weights parallel to each other.
That’s the starting position. Listen in the video for more detailed instructions:
To change your core needs You’ll need to take turns moving your arms at a 90-degree angle to create an imbalance.
“When you spread one arm out to the side You have inserted the anti-rotation element into the hollow holder. “Your entire torso needs to roll down to the side with the weight. and twist that way You have to turn your tilt on the opposite side to prevent it from happening while you rock.”
Do 8 reps (rocks) from each position to complete the set. For a circuit that really lights up Complete the series 3 to 4 times.