-FIT IN 30 DAYS-
ABS WORKOUT ROUTINE: (Sample)
*Performing one of each one for 1 minute or until reaching muscle fatigue (15 min aprox time.)
Upper Abs:
Head Up Holds
Sky Touches
Toe Touches
Arm Up Hold *laying just raise one arm until your shouldrblade gets off the ground and hold that position.
Middle Abs:
Boat (Yoga Pose)
Busters
Half taps
Lower abs:
Hip thrusts
Slow hip raises (stopping in the middle, and holding that position)
Flutter kicks
Obliques:
Mountain hip dips
Single sided slow carry
Star Fish Crunches
Extras:
Plank
Ab Wheel Rollouts
Spider Plank
Side Bridge Twists
Even though the 'sixpack' is one big muscle (rectus abdominis), there are plenty excersice variant that focuses in certain regions said Upper, Middle, Lower and Obliques.
Each of these regions are designed to perform the following: Estatic Stabilization, Dynamic Stabilization and Unilateral Dynamic Stabilization.
Meaning 3 different types of excersise for each region, a total of 12. But as I wrote before, being a sole muscle we should find something that engages all of it, for that I'll be adding 4 plank variants too. Estatic, Dynamic and Unilateral Dynamic, Unilateral Estatic.
Abdominal muscles are composed by Type I Mucle Fibers (fatigue resistant, low hypertrophy potental ,full of mytocondria) hence training them daily won't lead to muscle atrophia.
(As I'm staring to wear a corset is utterly important to train the core)
I'll be back in a month to update my results, and see if there was a significant improvement or not