AU 10 Bridging Push Up MRPS

Lie on your back with your knees bent and feet flat on the floor... raise your hips up and place your hands by your ears.

The weight of your body should be resting on your shoulder blades... not your neck or head.

Press with your arms and feet and press your hips toward the ceiling... then center your hips between your feet and hands.

Lower your head to the ground by bending at the elbows and press back to the extended position.

Make sure that your back and stomach muscles are stretched before this exercise... you will definitely feel a stretch in the abdominal muscles.

Lay face down on the ground and spread your feet slightly wider than shoulder width.

Bend one arm and keep it close to the body and place the palm on the floor... trying to put most of the weight on the palm and spread your fingers for balance.

Your non-working arm should be held along your body with the palm on the thigh, or held behind the back.

You must make your body as ridged as possible by contracting the abdominals, tightening the butt and gripping the floor with your fingers and toes.

When you push, push from the armpit as you try to dig your elbow in your side and twist your fingers to the outside.

Your fingers will not actually move because you are gripping the floor, but imagine you are opening a jar.

Control your exhale to get maximum tension, and then lower yourself by reversing the motion.

Repeat on opposite side.

Grasp a pull-up bar with a shoulder width overhand grip. Your palms should face away from you.

Pull yourself up to the right side until your chin comes over the bar... hold the up position as you look to the right.

Slide your head along the bar until it reaches the left and look to the left... then lower to the starting position.

Repeat, this time going to the left side first.

This exercise should be performed with controlled movement and through full range of motion.

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