Train abs at home – core plates

We always ask you usually abdominal routines and progressions to increase your fitness as move forward to the next level. You know that the abs is only part of the core, which is what really must work together. An added value of this work is that it is a part of the training that we do at home perfectly, with only the help of a good mattress.

In today’s video, we perform a routine basic core plates, progressing from low to high difficulty by eliminating support. Do not pass level until they have perfectly mastered the previous one. Remember that if you activate the transverse abdominis, automatically activates the pelvic floor, and vice versa, so important to the health of the woman and the man.

Train abs at home - core platesProgressions basic plates

1) Iron and forearm support

– 4 supports

– 3 supports, lifting one leg

– 3 supports, raising an arm

– 2 supports, with elevated leg and arm contralateral

2) Iron hand support

– 4 supports

– 3 supports, lifting one leg

– 3 supports, raising an arm

– 2 supports, with elevated leg and arm contralateral

It is recommended in both types of plates, change in each series arms and legs elevated to prevent muscle imbalances.

How to train the core?

The frequency of training will reach 2-3 days / week. It is a muscle group more, no need fatiguing daily.

The sessions will last between 10 and 20 minutes.

Basic exercises in static (isometric) the duration of each repetition is 30 “to 60”. 30 “for beginners, 45” and 60 means “in advanced.

Pauses last a maximum of 30 “or less.

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