After 40 years, this exercise allows you to obtain a flat stomach and concrete abs without crunch. Zoom.
Who says you have to exhaust yourself doing crunches to get rock-solid abs? You just need to focus on the right exercises, especially those that strengthen the deep muscles. This is even more true after the age of 40, since studies show that we begin to lose between 3 and 8% of muscle mass per decade. From the age of sixty, this figure is even higher. However, having a strong center of the body (what we call “core”) is very important not only for mobility but also for maintaining a good posture as the years go by.
In an interview with British media Women’s HealthSilvana Catalano, coach and weight loss expert, revealed the exercise she relies on to strengthen deep muscles. The advantage? It is possible to do it at home, and it requires very little equipment. She therefore advises replacing traditional crunches, which lead to repeated bending of the spine under tension, which can cause neck or back pain. In addition, they mainly target the superficial muscles (the “chocolate bars”). “Instead I do variations of bridge with a foam roller“, she explains.
To perform this movement, equip yourself with a training mat and the famous roller. Lie on your back, arms at your sides, knees bent and heels placed on the roller. Push through your heels to lift your hips into bridge position, hold the position then extend one leg toward the ceiling. Hold the position for a short moment with control, then lower the leg to return to the starting position. Do the same with the other leg while keeping your pelvis elevated. Perform three sets of ten to twelve repetitions on each side.
The single-leg bridge on a foam roller obviously uses the deep muscle surrounding the waist and allows you to obtain a “flat stomach” effect. But the movement also recruits the glutes, hamstrings, and hip flexors to improve overall strength and lower body control.
It also works on balance! The icing on the cake? It only takes a few minutes a day. You’ll have concrete abs in record time!
