Finally, in case you care to read the researcher’s
descriptions of the best six-pack exercises in full detail, here they are:
Abdominal bracing:
In a standing neutral-spine position with the feet shoulder-width apart,
participants were instructed to activate the abdominals maximally without
hollowing the lower abdomen.
Abdominal
hollowing: In the same position as for the abdominal bracing task,
participants were instructed to draw the navel maximally in toward the spine.
Prone plank:
In a prone position on the floor with the elbow angle at 90 deg (180 = full
extension) and the forearms placed underneath the chest, pelvis raised off the
floor and their body weight distributed on the forearms and toes, the subjects
were instructed to maintain a flat position.
Lateral plank:
While lying on the right side on the floor with the right elbow bent at 90 deg
and positioned directly under the shoulder, pelvis raised off the floor and
their body weight distributed on the forearms and the right side of the foot,
the subjects were instructed to maintain the position.
Supine plank:
In a supine position on the floor with the elbow angle at 90 deg and the
forearms placed underneath the back, pelvis rose off the floor and their body
weight distributed on the forearms and heels, participants were instructed to
maintain the position.
Post a Comment