Скачать или смотреть FPTI / Men's Fitness - The Abdominal INNER BEAST Workout

Weighted hanging leg raise 3x8:
Hanging leg raises are one of the best dynamic core exercises because it’s full body. The lower body, torso, and upper body muscles are contracting together, and that means a high level oftension is created in the body.Hanging leg raises can add an extra benefit of shoulder stability and mobility, because the level of tension will cause a stretch in the shoulder, and a rotator cuff contraction.

Wheel roll out 3x8:
The wheel roll out puts the abdominal muscles on a major stretch, which causes them to contract hard. To get the most abdominal recruitment possible, follow these steps:

| After setting up in a kneeling position, tuck the pelvis under like you are a dog pulling its tail between its legs.
| Place hands on the wheel so your body is in a straight plank with head, tailbone, and knees in one straight line.
| To maintain that main line, keep the pelvis tucked under and push away from the wheel so the scapulae (shoulder blades) stay flush with the back, and so the ribs stay tucked in.
| Keep the hips tucked under and ribs tucked in while you roll the wheel forward and back in. Allow the shoulders to shrug slightly to prevent any impingement in the shoulder, but don’t let the elbows bend at any point.

Hip thrusts with twist 3x12 each side:
When your legs leave the floor in this exercises, your hip flexors contract. Hip flexors are deeply related to your deep abdominal muscles, so they contact as well. Once you raise the pelvis off the floor, the abdominal contract to flex the spine. The added twist contracts the obliques and a muscle in your back called the quadratus lumborum. Swiss ball oblique side bends 3x12 each side:After stabilizing the bottom of your feet against the wall in a staggered position, lay the side of your waist and rib cage on the Swiss ball, letting your torso bend to the side. From there, press your feet down and raise the torso away from the ball until you’re crunching away from the ball. For added oblique contraction, exhale on the way up in this exercise.

Swiss ball weighted overhead crunch 3x8:
The weighted overhead crunch adds some complexity to the classic crunch for several reasons. The swiss ball creates an unstable surface, so rather than pressing your pelvis against the floor to crunch the chest up, you press against a squishy ball that constantly wants to roll away. This makes it harder to stabilize your body before crunching. The ball also adds complexity because not only do you have to lift the weight of your head (which is on average 11 pounds), but you also have to lift the weight of the medicine ball. The ball is also far away from your center, which makes it more challenging to stabilize.