Here is the best exercise for abs according to the Harvard medical school

To build your abs, certain exercises for abs are more effective than others.Here is the one particularly recommended by the prestigious Harvard Medicine School.

According to a study by teachers and researchers from the American establishment, it is the so -called isometric exercises that must be favored.

More specifically, this type of bodybuilding consists in contracting the muscles for a certain period of time (10 seconds, 30 seconds, 1 minute ...) by keeping a static posture.

the board and its variants

Among the exercises recommended to have concrete abs, there are the board, also known as "sheathing", and its variants.

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For the "classic" board, rest on your elbows, your stomach facing the ground, having your feet well anchored on the ground and the legs stretched.Remember to enter the belly and contract the glutes, and above all, be careful not to hang.

The-snow-basin axis must indeed form a perfect line.Once in this position, the goal is to stay as long as possible.

The authors of the study specify, however, that it is essential to vary the sheathing exercises.To have well -traced abs, it is necessary to solicit the whole abdominal strap: the great right of the abdomen, the transverse, the obliques ...

To do this, you can make for example the oblique board, or lateral sheathing, this time putting yourself on the side, in support on the forearm, and having the hips peelled.

The forearm and the ankles are the only areas that are contact with the ground.Stay in this position several seconds then change aside to strengthen your straight and left oblique abs in the same way.

Finally, you can also opt for the arm and leg shelled.In a classic board position, slightly peel off the right arm and the left leg of the ground then, stay in this position, then reversed.