Ab corner exercise on the floor. Press on the horizontal bar. Corner: what muscles work

Static exercises are attractive because they make muscles stronger. We will talk about one such exercise for the abdominal muscles in this article.

The abdominal corner exercise provides an excellent opportunity to strengthen the lower abdomen, the most problematic part of it.

It can be performed in various variations.

Technique

However, execution technique still remains key when performing exercises of any complexity. Before starting your workout, don't forget to warm up. Well-warmed muscles cope better with the load, which means you can do more repetitions. Most people find it difficult to do static workouts, such as the ab corner exercise. The main difficulty is to maintain an almost motionless state of the body only by tensing the abdominal muscles. The task is not simple, but with the right technique it can be solved:

Take the starting position: lie with your back on the floor, put your hands behind your head or place them along your body;
Raise your legs from the floor 10-20 cm and hold this position for a few seconds. The legs should be straightened and brought together;
Smoothly return to the starting position, rest a little and return to the exercise again.

Ideally, bring the abdominal corner exercise to the following pattern - 3 minutes of fixing the legs in the air, 1 minute of rest, and so on in a circle. For the first few workouts, you can perform a lighter version of the exercise, slightly bending your raised knees.

Kinds

Another common variation of the ab corner exercise is performed on parallel bars. It’s immediately worth noting that this type of exercise is suitable for advanced athletes. It is performed as follows:

Rest your hands on the bars, legs straight;
Slowly, standing on straight arms, raise your straight legs up until they form a right angle with your body;
Stay in this position for several counts, and then also smoothly lower your limbs.

Having mastered this type of abdominal exercise, you can try to perform it with additional weight. It is recommended to use special weighted cuffs that are attached to the ankles as weights. Be sure to include this exercise in your

Hanging Corner

Angle in prone position

Corner on the forearms

This assistance exercise is called the Forearm Angle. To perform it, you need a simulator that allows you to rest your forearms on the armrests while standing.

Performed by those who have reached at least an intermediate level. Helps stabilize the entire body.

Corner: what muscles work?

When performing this exercise, the muscles of the abdomen, shoulder girdle, neck and back work. The load also occurs on the tensor fascia lata and the rectus femoris muscle. Typically, the “Corner” exercise is positioned as training the lower bundles of the rectus abdominis muscle. Nevertheless, there is an isometric effect on this entire muscle.

The shoulder muscles also work. The load is placed mainly on the rotator cuff, and in the area of the scapula - on the serratus anterior muscle and the lower band of the trapezius muscle. The rhomboid muscles also work, so the effect on the muscles is complex. Even the neck, which, it would seem, is not directly involved, is also trained, so that the sternocleidomastoid muscle is affected.

How to make a corner?

You need to stand with your back resting on the exercise machine cushion and your forearms on the armrests. Raise yourself so that your legs remain hanging freely. Using the abdominal muscles, you need to stabilize the position of the pelvis. This is the starting position.

Now we slowly raise our legs, bent at the knees, while inhaling. We also slowly bring our legs to the starting position. Since the exercise requires strong tension in the abdominal muscles, if these muscles are not trained, discomfort may appear in the lumbar region.

When performing the exercise, you cannot use inertia, otherwise the goal will not be achieved.

Variations of the exercise

If you have managed to get comfortable with this exercise, you can try to perform a variation of it with raising the shin to a horizontal position after the hip comes up.

You can also try doing a classic corner, when your legs are raised straight rather than bent at the knees.

Number of repetitions and approaches

Despite its simplicity, the exercise can have an adverse effect on the lower back. Therefore, it is advisable to choose the number of repetitions individually with the instructor. You may need more sets rather than repetitions at first. The transition to variations should also be discussed with the coach.

(4 ratings, average: 5,00 out of 5)

Statistical loads help direct long-term tension to certain types of muscles. Unlike dynamic impact with its need to move the joints, this option does not involve their movement, so such exercises are recommended at the end of the workout.

For the formation of powerful muscles, the abdominal corner exercise is excellent, which after exposure becomes almost steel. Exercises are often performed on the floor, but variations in physical activity are not limited to this method of execution.

Execution technique

Regardless of the type of exercise, the "base" is the athlete's positioning of the legs and torso in a position that can be called a straight degree. The position of the back is maintained in a straight position, the legs are tightly connected together, fixation of the position lasts for at least 10 seconds.

Floor

This is where you begin to get acquainted with the statistical load on the abs, but the abdominal muscles are prepared during the transition to the lesson (a series of the classic approach is performed while lying down for 2 weeks). Breathing is voluntary, but as you exhale the muscles tense and then relax. The total time (per approach) takes 3 minutes, - 1 minute between sets.

Algorithm:

lean on your buttocks and stretch your legs;
lean your body on your hands;
legs lift off the floor and stretch in the air;
the limbs are directed towards the body and held.

Horizontal bar

Exercising on the horizontal bar is acceptable and beneficial for the abs. Hanging on a sports structure, the athlete raises his legs, holds his breath and pulls his toes towards the body. Experienced athletes take a series of rapid inhalations and exhalations, lowering their limbs in the final part.

Common mistakes:

arch of the back;
rocking;
jumping from the horizontal bar.

When performing the exercise, keep your hands shoulder-width apart; when lowering, your elbows are not apart, but are directed towards the body.

Bars

Advanced load option: on the uneven bars the load is higher, because the athlete does not hang, but maintains the position with his torso using his arms. The athlete jumps onto the bars and tries to raise his legs above the level of the sports structure, and after crossing the mark, he holds the position for 3-5 seconds. The decrease in retention time is dictated by the increased load.

Complicated options for training on uneven bars:

raise your legs to face level;
hang weights on your feet;
increase the holding time to 20 s.

To enhance the impact of the hands, they are bent at the joint (a push-up effect is created).

Swedish wall

At home or in the gym, perform the load comfortably on a wall bars adjacent to the wall of the room. The technique closely resembles the procedure for receiving a load created by a horizontal bar. However, the wall bars provide more options - hanging (while grabbing the top bar) and support (on the side handles). Some models do not contain protrusions, but attachments can be purchased and integrated into an existing structure. Exercises on the wall bars are carried out without lifting your back from the vertical surface.

Benefits and harms

The corner is a popular exercise that allows you to form a press with parameters that are in demand in sports competitions. The benefits are also obvious for beginners - the body becomes attractive.

Benefits from doing the lesson:

elimination of fat deposits on the abdomen;
increased muscle fiber strength;
increasing endurance;
formation " ";
reducing the " " effect.

Threats lie in the strong tension that is exerted on the abdominal muscles, which remain in an unusual state for a long time. If you have certain diseases, harm from exercise is acceptable.

Development of pain syndrome with:

cystitis;
vertebral hernia;
first month after birth;
postoperative period.

Severe pain is possible in the presence of an abdominal or umbilical hernia, in which physical activity is completely contraindicated.

Warning: Cannot be performed in the presence of hypertension, arrhythmia, aneurysm.

What muscles work?

Beginners and professionals are interested in the subtleties of the impact and what muscles work during its implementation?

delta muscles;
front of thigh;
arm muscles;
press;

The back areas are also involved, but weakly, so it is reckless to count on their strong strengthening.

Nuances

How to perform it correctly and how to learn to do the exercise without discomfort are other important questions that interest “beginners” who have unsuccessfully completed the exercise. Spasms, pain, tension - the consequences of incorrect tactics to give the lower body an attractive appearance.

Before starting a class, beginners make a common mistake - they start without warming up. Achieving a right angle the first time is also problematic, so for “beginners” a gradual increase in height is allowed.

Some athletes lift their limbs jerkily, which is unsafe. Experienced athletes have created other variations of the Corner that help increase the load.

weights. Objects (light dumbbells) are placed on the ankle. This activity is suitable for people with highly developed abdominal muscles.
increase in height. The legs are raised to an increased height. The load increases the flexibility of the body.
leg spread. Classic execution on a horizontal surface, but with the limbs open. Holding each leg separately helps develop your thigh muscles.
bent leg. The second limb remains straight (alternately changing), the exercise helps to tighten the oblique abdominal muscles.

Unlike other exercises, it allows you to visually highlight all six abs, but other techniques often do not allow you to work out the lower 2 abs. Muscle blocks are hidden behind a layer of fat, which can be easily removed with static exercise.

What to replace

Running frog

If there are physical limitations or difficulties in performing the activity, it is wise to choose alternative options for exposure, but also those that will also help to draw the relief.

Press while standing. Having taken a position against the wall, a person alternately raises his limbs and connects them with the lowering arm.
Wah. The athlete grabs the horizontal bar and bends his legs at the joints. The torso rises 25 times. The recommended number of sets is 3, breaks between sets are half a minute.
. It is practiced on uneven bars, imitating movements that are used when riding a bicycle. Work until you feel tired.
D. In the prone position, the legs are raised and touch the outstretched arms (palms facing down). The exercise is made easier by relieving tension from the back. A set for taking the “G” position consists of 10–20 repetitions.
. The athlete kneels, grabs the cable and, as he exhales, begins to bend toward the floor. As you inhale, you return to the starting position.

It is also useful to use a sports bench, which will help to effectively work out the lower abs.

Conclusion

The abdominal area is a problematic part of the body, where fat deposits are primarily formed when the diet is disrupted.

The corner helps to form exemplary abs relatively quickly, but you need to be patient in order to achieve effective execution of the exercise - holding the body in a stationary position for a long time.

Get better and stronger with

Read other blog articles.

You shouldn't have any problems finding a horizontal bar. This sports “equipment” is installed in courtyards and on school sports grounds. Therefore, the first thing you should do is determine if you are overweight. If you have fat on your stomach, then even well-pumped abs will not be visible underneath. First you need to lose extra pounds, for which you should reduce the amount of carbohydrates you eat and start using fat burners.

This will allow you to quickly eliminate fat deposits. You can train your abdominal muscles on the horizontal bar five times a week. To relieve stress after training, take a warm bath after exercise. You should also remember the need to warm up before the main part of the training.

The correct technique for performing a corner on the horizontal bar

By performing the corner on the horizontal bar in accordance with the technical requirements, and by conducting regular training, you can perfectly pump up the rectus and oblique abdominal muscles. To perform them, you need to hang on the bar and from this position raise your straight legs until they are parallel to the ground. At the final position of the trajectory, it is necessary to pause.

You can raise your legs not straight in front of you, but diagonally. To complicate the exercise, you can draw various shapes with your feet. The corner is a technically simple movement and you will quickly master the technique. However, you should draw your attention to several mistakes that can be made when performing a corner on the horizontal bar during abdominal training:

Before performing leg raises, the body swings on the bar, and you use the force of inertia, thereby reducing the effectiveness of the training.
The legs fall with a sharp movement.
The legs bent at the knee joints are raised.
There is no pause in the upper end position of the trajectory.

How to behave correctly on the horizontal bar?

Exercises for developing the abdominal muscles are considered the most effective, as they provide a powerful load on the target muscles and at the same time there is practically no pressure on the spinal column. But in order to achieve positive results from training on the horizontal bar, it is not enough to follow only the technique of performing the corner or other movements. You also need to follow a few simple rules.

First of all, you need to monitor your breathing. This applies to all strength exercises and will make them even more effective. Remember that exhalation should be done at the moment of maximum exertion, and inhale should be done when relaxing. In relation to the corner, this means that while raising your legs you need to exhale, and while lowering them you need to inhale.

It is also important to use a closed grip to prevent your hands from slipping off the bar. All movements should be performed slowly and without jerking. Before lifting your legs, eliminate body sway. And the last prerequisite for your effective training is the obligatory tension of the muscles of the buttocks, thighs and abdomen.

Exercises for developing the press on the horizontal bar

Not only the corner can be used to develop abdominal muscles by training on the horizontal bar. Now we will introduce you to other, no less effective exercises. But first, I would like to once again remind you that you should begin the main part of the lesson only after warming up. To do this, you should perform bends and circular movements with your arms and hands separately.

Wah. Hang on the horizontal bar and, bending your legs at the knee joints, begin to lift them towards your stomach. It is very important to perform the movement slowly and only through the strength of the abdominal muscles. Perform this movement for three sets of 25 repetitions each. The rest period between sets should not exceed 30 seconds.
Raising your legs to the bar. This is a rather complex movement that can only be performed by an athlete with sufficiently developed abdominal muscles. Also, from hanging on the horizontal bar, you should raise your legs straight to the bar. Be sure to pause at the end point of the trajectory. The exercise is performed in three sets of 30 repetitions each.
Twisting. The starting position is similar to the previous movement. Having bent your legs at the knee joints, begin to slowly lift them towards your chest. To complicate the exercise, you can move your legs alternately left and right. This will give you a great workout for your oblique abdominal muscles.
Bicycle and scissors. These two exercises are quite similar. Once you have hung from the bar, begin to perform movements with your legs similar to riding a bicycle. When performing “Scissors”, you need to lift your straight legs one at a time. The exercise is performed for the longest possible period of time.
Tick tock. From a hanging position on the horizontal bar, raise your legs at a 45-degree angle. After this, begin to move them left and right, imitating the movements of a clock pendulum.

How to pump up muscles on the horizontal bar?

With the help of a horizontal bar you can effectively work out all the muscle groups of the upper body. Let's figure out how to make your workouts on the horizontal bar more effective.

Hands. When working on the horizontal bar, you use the latissimus dorsi and arm muscles. To shift the emphasis of the load to the biceps and triceps, you need to use a narrow grip. You can also pump up your biceps more actively if you use a reverse grip. To shift the load on the triceps, a neutral grip is suitable, with your palms facing each other.
Back. The best choice here is pull-ups. This is a very effective movement and there is no point in inventing something of your own. Exhale as you lift your body, and inhale as you move down. To evenly load all the back muscles, it is best to use a straight (palms facing away from you) grip slightly wider than the level of the shoulder joints.
Wings. Wings in the language of bodybuilders are the latissimus dorsi muscles, or rather their upper section. To pump them up, you will need to use the widest possible reverse (palms facing you) grip. To maximally load the latissimus muscles, you will need the help of a friend. He should lift your legs at a 45 degree angle and hold. However, even without outside help, you can achieve excellent results with regular training.
Breast. No matter what type of pull-up you do, your pectoral muscles will be actively working. But the maximum load on this group is achieved when using a medium straight grip, and you need to pull yourself up by your head. This is a rather difficult exercise, especially for beginners. Perform the movement in three sets with as many repetitions as possible.
Shoulder girdle. The main muscles of the shoulder girdle are deltoids. To use them as much as possible when doing pull-ups, use a straight, narrow grip. The “Strength Out” exercise is also very effective. You should know it from school physical education lessons.

How to quickly pump up your abs on the horizontal bar, watch this video:

The corner hold is an excellent exercise for improving mobility and performance in tight problem areas, including the hips and lower back. Sit on the floor with your hands on your hips. Straight legs are compressed and tense, toes pointing to the ceiling. Group yourself, straighten your arms and push off forcefully, lifting yourself up - only straightened arms should remain on the floor. Your feet should be at least parallel to the floor.

Target Muscles: Other

Equipment: use of body weight

How to make a corner on the floor? Some people think their arms are simply too short. I assure you, this is not true, you just need the correct technique for performing the element (of course, if you do not have some kind of physical pathology). By the way, a good preparatory exercise is to hold the corner on the uneven bars, the longer the better. To perform this element you need fairly strong arms, lower abs and the muscles of the anterior thigh.
Sit on the floor with your hands on your hips. Straight legs are compressed and tense, toes pointing to the ceiling. Group yourself, straighten your arms and push off forcefully, lifting yourself up - only straightened arms should remain on the floor. Your feet should be at least parallel to the floor.
As with all floor holds, you can start by standing on books or on your fists. If the corner becomes too easy, increase the tension by slowly lifting your legs higher (called a V-hold).
During the hold, breathe normally and keep your abs tense (as with all leg raises).

Random Exercise

Random program

Kettlebell Training Program for Strength Endurance

Strength endurance is an anaerobic activity. This is the ability to repeatedly perform movements with maximum power. Kettlebells seem to be specially created for training strength endurance.