Half-kneeling band-resisted Pallof Press
If your upper body is restrained from movement, the impact goes to your abdominal muscles. The exercise band’s elasticity adds restraints and difficulty to the actions of your body. Therefore, in this routine, you need to be in half kneeling position. While in this position, place your band at about your chest height. Make a 90-degree angle while holding the band with both of your hands. As you extend your arms outwards, you will release your force in your abdomen, hips and glutes. Before bringing your arms in the original position, make a stop to your elbows in your sides. In this exercise, you need to make sure the alignment of your arms and body. Your head, hips and upper body should be in proper position while your knee should maintain its steadiness. You can do this exercise up to 3 sets with 5-10 repetitions per side.
Thoughts to Ponder:
Doing ab workout has many alternatives, aside from what have we discussed earlier in this article. Those are just examples of exercises that you can perform at home or in a training facility. If you are planning to do some modifications on the routines, please get the advice of your trainer, before doing so.
Please do know that sit-ups are different from crunches. Sit-ups usually target the psoas muscles and not your abdominal muscles. Sit-ups are still a great routine to strengthen your core, but crunches are for isolating the abs. You can also do machine crunch.
Alternately, add some squats in your crunches as squat exercises not only target your legs and glutes but your abdominal muscles, as well.
While doing each exercise, you need to have proper breathing. Breathing is vital as adequate pacing in your workout. You need to follow the recommended sets and repetitions to each exercise. Another thing, your workout plans depend on is your capability and health status. Before getting into a workout program, you will need to prepare yourself. Getting the body shape you want cannot be achieved in a single workout or one-day exercise. You will need a routine or workout plan to have an excellent form of your muscles.
Lastly, always do some stretching, and warm-ups like hanging leg raise, cardio exercises before doing repetitious strenuous activities.