Good Lifestyle

If you want a lean stomach, worthy of a target, you have to eat aSix packs diet And perform exercises that not only engage the kernel, but also challenge your whole body from head to toe. These types of exercises reinforce your calorie burning at the gym and help you build lean muscle, which increases your metabolism at rest - helping you get this lean look you want.

Since the crunchs have come out, you probably wonder what you should do instead. Do not worry, we covered you. The following exercises work throughout your BOD and have the stamp of approval from some of the best coaches of the nation. Better yet, none of them are too complex, so it's easy to add to your existing routine. When combined with an intelligent power supply and an active active active lifestyle, these exercises can help you sculpt ABS that you have always wanted to summer!

Three sets of 20

Why it works

"I like this exercise because it activates not only the lower and oblique abreaux, but also acts with the arms, the legs and raises the heart rate, which helps to explode the fat," explains the rich kit, trainer of celebrities and co-owner ofDana Perri's Offset in California.

How to do

Step 1: Start in a board position on your hands. Hands must be separated by the shoulder.

2nd step: Then skip your feet forward and out of your hands, ending with a low squat position, keep your crises as much as possible.

Step 3: Push yourself in your hands and skip your legs in the start position.

Step 4: Repeat.

Training advice

Do this exercise as quickly as possible while maintaining appropriate shape and control. Do not forget to keep your end at the appropriate board position.

Three sets of 12

Why it works

"My preferred basic exercise is Trx Pike," says Ray, founder and head of the fitness ofRXN adjustment At New York. "This incredible movement works all the core of all the angles - Front, back and sides, so you will get a pack of 6 and a few. You will feel that burn in your core right away."

How to do

Step 1: Put your toes in your TRX straps and enter a board position.

2nd step: Keeping your legs straight and your heart tight, lift your hips until your body looks like an inverted V., try getting your hips on your shoulders.

Step 3: Keep your legs straight to get off at the starting board position.

Step 4: Repeat.

Training advice

"No trx? No problem," says Ray. "Put a towel under your feet to help them slip and make the same movement."

Two sets of 20 (10 on each side)

Why it works

"I like this exercise because it's the one you can do anywhere," saysJess HortonCertified ACE certified trainer at Jim White Fitness and Nutrition Studios. "A weight bench works very well if you are at the gym, but a chair works as well if you are approaching a workout elsewhere."

How to do

Step 1: Pass with your back flat on the floor with your feet on a bench or a stable chair at the width of the hip, toes pointing upwards.

2nd step: When you fear to your feet, turn your chest to the left and take a punch to your left leg.

Step 3: Return to the starting position, then switch the sides, so your rotation of your chest to the right and throw a left punch to your right leg. Return to the starting position and repeat this pattern until you reach 20.

Three sets of 10 on each side

Why it works

"Cable rotation is an excellent movement to develop the obliques", explains the fitness-shaped expert, the author and the physical model,Justin Woltering. "This also increases the strength and power in the core, which has not only aesthetic advantages, but can also improve the posture and radiation of back pain."

How to do

Step 1: Stand on the side of the cable with your feet slightly larger than the shoulder width.
2nd step: With your completely extended arms, hold the cable handle in front of your body at the cage cage cage and hang your torso.

Step 3: Turn Rotate your torso away from the cable (without moving your hips) until you are stretching on the opposite side. Hold this final position briefly and return to the starting position.

Step 4: Repeat for a total of 10 repetitions, then switch the sides.

Three sets of 15 to 20

Why it works

"Although you can think that the pumps work mainly, when they worked correctly, they actually work from your entire body and are one of the best ways to target your external obliques," says Annie Mulgrew, Director of Programming ToRow At New York.

How to do

Step 1: Suppose a board position with your hands directly under your shoulders, the fingers turned forward or a little inside.

2nd step: Lower down until your chest almost touches the floor.

Step 3:Press briefly on your top of the body to the starting position and pause briefly.

Step 4: Repeat.

Training advice

If you make a push-up on your toes is too difficult, get on his knees and perform the exercise that way. If you need more challenges, Mulgrew suggests making a Pushup Spiderman. "When you lower your body to the ground in the standard push-up position, lift your right foot from the ground and bring your knee to the side of your body to your elbow. Invert the movement, to return to the starting position and Then repeat on the opposite side. "

Two sets of 10 to 20 on each side

Why it works

"The Crunch Debut and Tuck crosses several parts of the body and sneakers in some cardio, which I am a big fan," says Horton. "This exercise is good for all levels, but it's especially great for those who find it hard to get up and down the ground."

How to do

Step 1: Start with feet the width of the hip. Then move your right leg on the side, slightly behind you.

2nd step: Place your right hand on your hip and extend your left hand above you.

Step 3: At the same time, bring your left elbow and your knee right to a meeting in the middle of your body and slightly crunch. Complete each representative by returning to the starting position.

Step 4: Repeat for a total of 20 representatives, then go to the right side.

Training advice

For an additional challenge, Horton suggests keeping a 5-pound dumbbell in the hand that is extended above your head, as it shows it in the GIF above.

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