These muscles are the key to a perfect abdomen.
Many men try to forge their abs with push-ups and leg lifts – that is, simple movements directed at those muscles. But to prevent injury and build muscle, you also need to strengthen your peripheral and lower back muscles, says Mike Robertson, a fitness specialist and owner of the Indianapolis Fitness and Sports Training gym. These unconventional exercises do it:
CROSS PULLEY IN STAGED POSITION
Using the pulley crosswise improves daily function and athletic performance, challenging your body with diagonal patterns. ? Strengthening the torso with a staggered stance improves coordination when the opposite shoulder and hip work together. Thus, exercise helps protect your lower back in any activity that requires rotation,? explains Robertson.
How to do it
1) Take the cable from the high pulley with your hands apart and palms forward. Stand perpendicular to the machine in a staggered position to your right side and with your foot forward. Now kneel with your left leg and keep your right leg bent at 90 degrees.
2) Pull the cable down and across your body diagonally, but without twisting your torso.
3) Push your right arm forward, pushing the top of the cable away from your body. Then flex your arm and return the cable to the starting position.
Do 8 to 10 repetitions. Now turn around to put your left side close to the machine and repeat the movement. Three series on each side.
TURN WITH KNEE PULLEY
According to Robertson, “This exercise teaches your body to resist rotational forces, which is good because resistance is one of the main functions of the torso.” It is ideal for you if you practice sports that involve turns such as golf, tennis or baseball. It’s called that because it was devised by a physical therapist named John Palloff.
How to do it
1) Use a D-grip for a pulley positioned at waist height and kneel in profile, make sure your right side is towards the machine.
2) Hold the handle with both hands against your chest and bring your arms to the other side, hold it for 15 seconds and return to the chest. Do it two or three times; then turn around to put your left side towards the machine and repeat. Try to increase your stamina by five seconds each week to increase your strength.
LIZARD WITH ELASTIC BAND
Robertson says that suspending the legs stabilizes the spine and gives flexibility to the hips.
How to do it
1) Tie the two ends of an elastic band to the Power Rack or to a pull-up bar, making sure that the middle part of the band hangs towards the floor. Get into a push-up position but with your legs supported at the hanging end of the band, so that your body rests horizontally, with your feet suspended on the floor.
2) Flex your abs and pull your knees forward until they are closer to your hips. In doing so, keep your hips down and your back flat. Return to the starting position and do three sets of 8 to 10 repetitions.