Build your ideal body with body weight training! Introducing home workouts that can be done easily without equipment.

Body-Weight Training for Abdominal Muscles (3) “Neat Toe Chest

Even those with weak abdominal muscles or those who have back pain can easily train with this knee chest. It can be done on the floor or in a chair while seated, and since it can be supported by the hands, it has the advantage that it is difficult to lose form. The load can be adjusted according to the degree to which the body is tilted, so it is recommended for everyone from beginners to experienced trainers.

Sit on the floor, legs together and extended, and lean back with your hands behind your back. Breathe out firmly while moving your legs with the image of bringing your knees close to your chest. When returning to the floor, extend your legs until they just touch the floor.

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Body-Weight Training for Abdominal Muscles (4) “Plank” (5) “Plank” (6) “Plank” (7) “Plank” (8) “Plank” (9)

I want to tighten my abdomen! If you want to tighten your abdominal area, we recommend the plank, which works the inner muscles. It also has many positive effects, such as improving the misalignment of internal organs, which is the cause of a flabby stomach. Beginners should start with 20 seconds, then increase to 30-60 seconds as they get used to it.

Just holding this posture is enough to feel the effects on the abdominal muscles, but for greater effectiveness, you should do it while keeping the shoulder blades together. This prevents the back from rounding, which directly stimulates the abdominal muscles. In addition to keeping your abdominal muscles tight, you should also tighten your glutes (hips) to get the most out of this exercise.

The correct form of the " plank " is super tight! What is the best way to do it for abs?

Profile of Mr. Shumpei Oshima, the personal trainer who supervised this training Shumpei Oshima is a personal trainer b...

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