The 5 best exercises of contraction

HomeFitnessThe top 5 Crunch exercises the 5 best Crunch exercises the best look on the beach, make sure that all piping works, lower risk of developing certain types of cancer: do these three things have in common? They are all the benefits of having a flat, toned base and strong and the abdomen. Now look at the five best kinds of abdominal or variations of the contraction that you must add to your fitness regimen. Use it to build the best force to help with athletic performance, balance and movement, in the gym, on the field and in everyday life.


Best basic Crunch: bicycle Crunch

The contraction of the bicycle is a great double attack a stronger core and better ABS. work upper and lower abs, including the transverse abdominus and the obliques, you will lie in a supine position, knees bent and feet of the ground. "Pedal" knee to the opposite elbow and repeat. They suggest perform 2-4 sets of 12-25 reps, accumulating strength as you go.

For people with back problems: ball abdominal Switzerland

Many times, abdominal on a surface hard can cause or aggravate low back pain problems. In order to avoid putting adds tension in your lower lumbar region, I recommend adding Swiss ball abdominal to your routine. Rest your back arched over a medium ball Switzerland's large size, which supports the legs and base for balance and stabilization. Keep the arms on the chest (less strain on the neck) and perform the movement of contraction standard, Contracting your upper torso toward your hips. Again, follow the sets of 2-4 of 12-25 addresses of representatives than the previous.

Get shredded and build the base of a killer: tables

The table is, in my opinion and the opinion of many other fitness professionals, the best exercise that should be done if it is not already. There are two basic tables, the front table and side table. Start the front table prone, placing arms under her torso, palms flat to the ground and the toes Press firmly on the ground. Then lift your upper and lower body from the ground, "planking" on your toes and forearms. Keep forever and when you can, working up to 60 seconds. Repeat 2-3 additional seizures. For side table, used a forearm to support its weight, starting by lying on the side. Once again, work on these holding to 60 seconds, repeating holds additional 2-3.

To work your core parts don't know I had: V Sit Ups

V-sit ups are exactly like. Working the abdominus rectus, transverse abdominus, oblique internal and external and a myriad of other core muscles, the V-sit up begins with you in a supine position, arms and legs extended. Contract your core in the Center, carrying arms and legs up in a "V" position. Lower arms and legs to the ground, taking care not to touch. Follow the repetition of the same and establish guidelines as other exercises of "no-tablon".

You can do every day: Cardiovascular exercise

Hershel Walker, one of most big all-time physical and athletic specimens the world, built his physique on three principles: pushups, sit ups and cardiovascular exercise (in his case, running sprints). The only things you can do every day to help the emergence of lean muscle in the abdomen is at least 30 minutes of moderate to intense cardiovascular exercise. This will help you shed body fat, which will increase the emergence of lean muscle. It is the key factor to get that six pack. You can do a series of aerobic exercises, so don't get discouraged if you run simply isn't yours.


Ryan Barnhart, MS, PES, is an improvement of the performance and specialist in injury prevention through the National Academy of sports medicine (NASM). He also received a master's degree in exercise science, as well as a degree in sports management, both from the California University of Pennsylvania. Ryan has worked with numerous Collegiate and amateur athletes across many different fields. Ryan has also had the opportunity to work with several professional athletes. He has recently worked with amateur and professional athletes in the emerging sport of mixed martial arts.

Ryan is currently the director of fitness at a gym of 700 + members near Pittsburgh, Pennsylvania. He likes to work with weekend warriors, athletes and all in the middle. You can contact Ryan at