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Friday 03 January 2025 07:35:28 GMT

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Sirilak Poksawat :

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2025-01-04 05:56:59

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✅ Abs Exercise Variations (KNOW THE DIFFERENCE!) The upper abs, lower abs, and obliques are engaged in all the following exercises; however, each movement targets specific areas more intensely. Exercise 1: Decline Leg Raise with Hip Lift (Emphasizes the Lower Abs) How to Perform: 1) Lie flat on a decline bench with your feet secured under the padded support. 2) Slowly lift your legs upward, keeping a slight bend in your knees, until they are perpendicular to your torso. 3) Once your legs are raised, press your lower back into the bench and lift your hips slightly off the surface. 4) Use your lower abs to control the upward motion and avoid swinging your legs or using momentum. Exercise 2: Decline Oblique Crunch (Emphasizes the Obliques) How to Perform: 1) Lie on a decline bench and secure your feet under the padded support. 2) Rotate your torso to one side by bringing your right elbow toward your left knee, then return to the starting position. 3) Repeat the movement on the opposite side by bringing your left elbow toward your right knee. 4) Focus on squeezing your obliques (side abs) during each twist for maximum engagement. Exercise 3: Decline Crunch (Emphasizes the Upper Abs) How to Perform: 1) Lie on a decline bench with your feet securely positioned under the padded support. 2) Place your hands lightly behind your head or cross them over your chest. 3) Engage your core and curl your torso upward, lifting your shoulder blades off the bench. 4) Slowly lower yourself back down in a controlled manner, keeping constant tension on your upper abs. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #abworkout #absworkout #absworkouts #abworkouts #abexercises #abexercise

✅ Abs Exercise Variations (KNOW THE DIFFERENCE!) The upper abs, lower abs, and obliques are engaged in all the following exercises; however, each movement targets specific areas more intensely. Exercise 1: Decline Leg Raise with Hip Lift (Emphasizes the Lower Abs) How to Perform: 1) Lie flat on a decline bench with your feet secured under the padded support. 2) Slowly lift your legs upward, keeping a slight bend in your knees, until they are perpendicular to your torso. 3) Once your legs are raised, press your lower back into the bench and lift your hips slightly off the surface. 4) Use your lower abs to control the upward motion and avoid swinging your legs or using momentum. Exercise 2: Decline Oblique Crunch (Emphasizes the Obliques) How to Perform: 1) Lie on a decline bench and secure your feet under the padded support. 2) Rotate your torso to one side by bringing your right elbow toward your left knee, then return to the starting position. 3) Repeat the movement on the opposite side by bringing your left elbow toward your right knee. 4) Focus on squeezing your obliques (side abs) during each twist for maximum engagement. Exercise 3: Decline Crunch (Emphasizes the Upper Abs) How to Perform: 1) Lie on a decline bench with your feet securely positioned under the padded support. 2) Place your hands lightly behind your head or cross them over your chest. 3) Engage your core and curl your torso upward, lifting your shoulder blades off the bench. 4) Slowly lower yourself back down in a controlled manner, keeping constant tension on your upper abs. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #abworkout #absworkout #absworkouts #abworkouts #abexercises #abexercise

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