Training abs at home – core plates

We are always asked to ask about abdominal routines and their progressions, so as your physical fitness increases, move on to the next level. You know that the abs is just a part of the core, which is what we really need to work on. An added value of this work is that it is a part of the training that we can do at home perfectly, with the only help of a good mat.

We perform a routine core, progressing from less to greater difficulty by removing props. Do not pass level, until you have mastered the previous one perfectly. Remember that if you activate the Transverse abdominal, the Pelvic Floor is automatically activated, and vice versa, something as important for the health of the woman as for that of the man.

Progressions of the basic plates

1) Arm with forearm support
– 4 supports
– 3 supports, raising one leg
– 3 supports, raising one arm
– 2 supports, with leg and contralateral arm lift

2) Iron with hand support
– 4 supports
– 3 supports, lifting one leg
– 3 supports, raising one arm
– 2 supports, with leg and contralateral arm lift

It is recommended in both types of plates, to change in each series the raised arms and legs , to avoid muscular imbalances.

How to train the core?

The training frequency will reach 2 to 3 days / week. It is a more muscular group, you do not have to fatigue it daily.

The sessions will last between 10 and 20 minutes.

In static (isometric) basic exercises the duration of each repetition will be 30 “to 60”. 30 “in beginners, 45” medium and 60 “in advanced.

Pauses will last a maximum of 30 “or less.

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