Exercise number 1: body lifts.
The purpose of the exercise: the development of the upper section of the rectus abdominis muscles.
Performance:
1) Lie on your back on the floor and put your legs on the bench in front of you, bending them at the knees. You can put your hands behind your head or keep them in front of your body, whichever is more comfortable (fig. 1).
2) Bend your torso towards your knees, arching your back. Don't try to lift your entire back off the floor, just lean forward and bring your chest close to your pelvis. At the top of the movement, specifically tighten your abdominal muscles to achieve a full contraction, then relax and lower yourself to the starting position. This movement should be performed slowly, under full control.
You can change the angle of the load on the abdominal muscles by changing the height of the bench. Instead of a bench, try resting your feet against a wall at whatever height you feel comfortable with.
Figure 1 - Hull lifts
Exercise number 2: lifting the body with a turn.
The purpose of the exercise: the development of the upper abdominal and oblique muscles of the abdomen.
Performance:
1) Lie on your back on the floor and put your legs on the bench in front of you, bending them at the knees (Fig. 2).
2) Put your hands behind your head and bend your torso towards your knees, arching your back. At the same time, bend your torso to the side so that your right elbow goes to your left knee. Relax and return to the starting position.
3) Repeat the twisting movement in the opposite direction so that the left elbow goes to the right knee. Continue alternating movements until the end of the series.
Figure 2 - Body lifts with rotation
Exercise number 3: twisting on a Roman chair.
The purpose of the exercise: emphasizes the load on the upper rectus abdominis muscles.
Performance:
1) Sit on a Roman bench, put your feet under the support and put your hands in front of you (Fig. 3).
2) Keeping your stomach in, lower yourself at an angle of about 70°, but not parallel to the floor. Rise to the starting position and bend your torso forward as far as possible, feeling the contraction of the rectus abdominis muscles.
You can experiment by lifting the front of the Roman bench to create an incline and increase the intensity of the exercise. This exercise can also be done with variable resistance by starting on an elevated bench and then, when you start to get tired, lower it to the floor and continue the series.
Figure 3 - Twisting on a Roman chair
Exercise number 4: reverse twists.
Execution: This exercise is best performed on a bench press bench with a rack at one end.
1) Lie on your back on the bench, stretch your arms back and grab the counter or the edge of the bench for balance. Bend your knees and raise them as high as possible without lifting your pelvic region and lower back from the bench (Fig. 4).
2) From this position, raise your knees even higher and pull them as close to your face as possible, arching your back and bringing your pelvis closer to your chest. Hold for a second at the end of the movement and specifically tighten the abdominal muscles to achieve their full contraction. Slowly lower your knees until your tailbone touches the bench (don't lower your legs, otherwise the exercise will turn into a type of leg raise).
Repeat this movement slowly and under complete control.
Figure 4 - Reverse twists
Exercise number 5: grouping on a horizontal bench.
The purpose of the exercise: the development of the upper and lower abdominals.
Performance:
1) Sit on a bench and grasp its edges for balance. Raise your legs slightly, bend them at the knees and lean back at an angle of approximately 45° (Fig. 5).
2) In a counter-movement (sometimes referred to as the “scissor torso curl”), bend your torso forward, arching your back, and at the same time pull your knees up to your chin. Feel the contraction of the abdominal muscles as the chest and pelvic region converge. Then return to the starting position.
Figure 5 - Grouping on a horizontal bench
Exercise number 6: turning the torso in a sitting position.
Performance:
1) Sit on the end of a bench with your feet flat on the floor and your legs slightly apart. Put a broom stick or a light metal rod on your shoulders and grasp its ends (Fig. 6).
2) Keeping your head still, turn your torso sideways as far as you can. Hold for a second at the extreme point of the movement, then turn your torso to the other side. The movement should be smooth, without jerks and swaying. Since this exercise contracts the obliques, but is performed without weights, it compacts the muscles, but does not increase their volume, which can visually expand the waist area.
Figure 6 - Turns of the body in a sitting position
Exercise number 7: standing bends with the rotation of the torso.
The purpose of the exercise: compaction of the oblique abdominal muscles.
Performance:
1) Stand with your legs slightly apart, put a broomstick or a light metal rod on your shoulders and grasp its ends. Then lean forward from the waist (Fig. 7).
2) Keeping your head still and without rotating your pelvis, turn your torso sideways as far as you can. Hold for a second at the extreme point of the movement, then turn your torso to the other side. The movement should be smooth, without jerks and swaying.
Figure 7 - Standing tilts with torso rotation
Exercise number 8: reverse twisting on an incline bench.
The purpose of the exercise: the development of the lower abdomen.
Performance:
1) Lie on your back on an incline bench with your head above your feet. Stretch your arms and grasp the top edge of the bench for balance (fig. 8).
2) Raise your legs with bent knees as far as you can, then lower them, stopping the moment your tailbone touches the bench. Breathe in as you lift up and breathe out as you lower your legs.
Figure 8 - Reverse crunches on an incline bench
Exercise number 9: leg raises on a horizontal bench.
The purpose of the exercise: the development of the lower abdomen.
Performance:
1) Lie on your back on a flat bench so that your buttocks are at the very edge of the bench. Grasp the edge with your hands for balance and stretch your legs forward (fig. 9).
2) Keeping your legs straight, lift them vertically. Pause, then lower your legs just below the level of the bench.
Figure 9 - Leg raises on a horizontal bench
Exercise number 10: lifting the body to bent legs on the side.
The purpose of the exercise: the development of oblique abdominal muscles.
Performance:
1) Lying on your back, bend your knees and place them to the right. Put your hands behind your head, relax your neck (Fig. 10).
2) Using the left oblique abdominal muscles, lift the shoulder blades off the floor and lift the chest towards the pelvis. Hold on for a second. Then slowly and carefully return your shoulders to their original position. As soon as your shoulder blades touch the floor, repeat the exercise. When you have completed the required number of repetitions on the left side, switch position and work the right side. Perform the same number of repetitions on the right side as on the left.
Figure 10 - Raises the body to bent legs on the side
Exercise number 11: side leg raises.
The purpose of the exercise: for the oblique muscles of the abdomen and intercostal muscles. This exercise develops the side of the torso and visually reduces your waist.
Performance:
1) Lie on your side and lean on your elbow, slightly bending your lower leg at the knee (Fig. 11).
2) Keeping your top leg straight, slowly raise it as high as you can, then lower it, but don't touch the floor. When you finish with one leg, turn to the other side and repeat the exercise.
Figure 11 - Lateral Leg Raises
Exercise number 12: swing your legs on your side.
Purpose of the exercise: For the oblique muscles of the abdomen and intercostal muscles.
Execution: This exercise starts from the starting position for lateral leg lifts (Fig. 12). However, here you are slowly bringing your top leg forward as far as possible. The leg should remain straight from the beginning to the end of the movement. When you finish the exercise, turn to the other side and work with the other leg.
Figure 12 - Swing legs on the side
Exercise number 13: Abdominal retraction ("Vacuum").
The purpose of the exercise: the development of the ability to fully control the abdominal muscles, as well as the development of their relief.
Execution: To perform the "vacuum", get on all fours, exhale all the air from the lungs and draw in the stomach as much as you can (Fig. 13). Hold this state for 20-30 seconds, then relax for a few seconds and try two or three more times.
The next step is to practice the "vacuum" while kneeling. Straighten up with your hands on your knees and try to hold the "vacuum" for as long as you can.
Performing a "vacuum" in a sitting position is an even more difficult task. But once you can hold the "vacuum" while sitting without too much trouble, you will be able to do it while standing in various postures.
Figure 13 - Abdominal retraction
Exercise number 14.
The purpose of the exercise: strengthening the upper and lower parts of the abdominal press.
Performance:
1) In the supine position, spread your elbows to the sides and close your hands behind your head. Bend your legs at the knees at an angle of ninety degrees, press your feet firmly to the floor.
2) Raise your upper body and bent leg at the knee, and do it at the same time.
3) Reach your elbows up to your knee using both your upper and lower abdominals. Hold this position for two seconds, and then slowly return to the starting position. Change your leg after each lift.
Exercise number 15.
The purpose of the exercise: strengthening the upper part of the abdominal press.
Performance:
1) Lie on your back and pull in your stomach, clasp your hands behind your head, spread your elbows to the sides. Bend your knees at a ninety degree angle so that the soles are firmly pressed to the floor.
2) While contracting the abdominal muscles, slightly lift the upper body, maintaining the original position of the hands.
3) Hold your body upside down for about two seconds, and then slowly return to the starting position.
These exercises develop all the abdominal muscles. Exercises No. 10, No. 11, No. 12, No. 14, No. 15 were used in shaping classes.
Is it possible to pump up the press at home so that the cubes show through on it? Purposefulness is one of the features of a real man, nothing is impossible for him. Even if you have to work hard to achieve your goal.
In the article you will find a description of effective exercises for losing weight and strengthening the abdominal muscles, which are suitable for both beginners and experienced athletes.
About the training program
for the perfect press, you need to train all groups of abdominal musclesThe abdominal muscles are divided into three groups - upper, lower press, oblique muscles. Each group has its own exercises:
- upper press - twisting;
- lower press - leg raise exercises;
- oblique muscles - twisting with a turn of the body, lateral twisting.
How to quickly pump up the press at home (video training):
How to do twists?
There are many exercises for the press, but the most effective are twisting. Direct
I.P .: lying on the floor, legs bent at the knees (90o), palms under the back of the head.
Smoothly, without jerking, using force, the shoulders are lifted and moved forward to the pelvis, returning to I.P.
With a twist
The same, with the body turning to the sides at the top point.
Reverse
I.P. - too.
On inspiration, the hips are torn off the floor, the legs, without changing the angle of the bend, are trying to pull up to the chest. To complicate the exercise, a ball is placed between the knees.
Side crunches
Exercise narrows the waist.
I.P .: lying on your side, emphasis on the elbow.
The pelvis is raised and lowered, bending at the waist.
Complex for beginners
if there is no horizontal bar, then you can raise your legs on the floor
- Twisting on the press.
- Vertical and horizontal "scissors". Lying on the floor, perform horizontal, vertical movements with legs raised 30 cm from the floor.
- "A bike". Lying on the floor and raising the shoulders, as in straight twists, they try to reach the knee with the elbow from the opposite side, while the leg bent at the knee is pulled to the elbow.
- Exercise climber. Starting position - as with. On inhalation, the knee is pulled to the chest, on exhalation, the leg is straightened. Then repeat the same with the other leg. Perform at a fast pace for 30 seconds or longer.
- Raising the legs on the bar, (if there is no stadium or wall bars nearby, you can lie on the floor).
How to remove the stomach?
exercise "plank" will help to remove the stomach Is it possible to remove the stomach by pumping the press? To answer this question, you need to know one nuance. It is in the internal muscles of the abdomen, which are practically not worked out during training, are relaxed and bulge. Therefore, even thin people can have a stomach. There are other exercises for this part of the muscular skeleton.
I.P .: as when performing horizontal push-ups, the abdominal muscles are tense. Hold this position for 10 seconds. Then they fall to the floor, inhale deeply, return to their original position and perform the exercise again. Over time, the duration increases. Despite the apparent ease, it is not easy for a beginner to perform this exercise.
Perform the same, but rest on the right arm, bent at the elbow, and the right leg. The plane of the body is perpendicular to the floor, the left hand is raised up. Repeat the same for the other side.
Burning belly fat in the sides
exercise should be done slowly To burn fat on the abdomen and sides, twisting is done, but without weights, "to the last strength."
Losing weight in a separate part of the body will not work. Additionally, aerobic exercise is needed or. These include active games - basketball, tennis, etc. They not only help burn fat, but also increase stamina, strengthen the heart and blood vessels.
Press pumping table for 14 days
| Day | Replays | Approaches |
| 1 | 20 | 4–5 |
| 3 | 15 | |
| 5 | 25 | |
| 7 | 20 | |
| 9 | 15 | |
| 11 | 30 | |
| 13 | 20 |
Start with 1-2 sets, their number is gradually increased. On even days - rest.
Intensive video training for advanced:
Mistakes
Here are the mistakes that beginners most often make when trying to improve the shape of the press.
- Ignoring complex exercises. Complex training helps to work out all the muscles of the body. Therefore, the program includes traction, etc.
- Working out the abdominal muscles requires a lot of effort and energy, so they are performed last.
- For cubes, the press is pumped every day, they are practiced several times. This is true, but the same effect is achieved if you train 3-4 times a week, performing 3-4 sets. There is no point in wasting extra energy.
- Incorrect execution. Often, beginners perform movements in the way that is easiest for them to do. Such connivance does not bring results and often ends in injuries.
- You can not neglect - they create a beautiful posture. This is what exercise works for.
- When performing twists, they do not strongly unbend, otherwise the muscles are stretched and the tone of the abdominal wall decreases.
- Long classes according to the old program, without complication and new exercises. Muscles get used to the loads, and at some point, training ceases to bring results. As soon as the exercise has become easy to perform, it is complicated, the number of repetitions is increased or replaced with a new one.
- Hope for devices from TV stores. The products are designed for lazy people who still train later.
Extras - food, water
replace fast food with vegetables So that the layer of fat does not hide spectacular cubes, Proper nutrition is a prerequisite. Fatty, fried, fast food, cream cakes, smoked meats, sweet carbonated drinks are forgotten. The simple carbs found in chips, most desserts, potatoes, and baked goods only make things harder.
To remove fat on the abdomen and sides, the ratio of fats, proteins, carbohydrates in percentage terms should be 20/50/30.
The menu is based on:
- cereals (buckwheat, barley, unpolished rice);
- lean meats (chicken, turkey, beef);
- Fish and seafood;
- raw vegetables and fruits (especially apples, cucumbers, avocados, carrots);
- legumes (peas, lentils, soy).
Accelerate the metabolism of seasonings:
- hot (cayenne) pepper;
- cinnamon;
- ginger;
- mustard.
Testosterone is a male hormone that helps build muscle and burn extra calories.
Raise testosterone levels with the right foods. Carrot sticks with avocado puree sauce contain beta-carotene, which is involved in the synthesis of the hormone.
Water balance is important. In total, they drink up to 2 liters of pure water per day.
Metabolism will accelerate by 30% if you drink a glass of cold water with a temperature of up to 5 ° C.
It is important to remember that an athletic physique requires an integrated approach. The first results appear not earlier than in a month. The task becomes more difficult if a person has a very large weight. They start with minimal physical activity - walking, swimming, then proceed to intense training.
Fat deposits in the abdomen are a concern for many women. Who would not want to make the waist thinner and more expressive?! Yes, each! But at the same time, few people know how to properly strengthen the abdominal muscles in the abdominal area and not increase their volume.
Belly weight loss method
Consider a technique that will help you lose weight in the area you need - the stomach. This technique is real exercises for the abdominal muscles at home. But before using them, you need to know how much fat to reduce ...
How to calculate whether you need to get rid of extra centimeters on your stomach? All you have to do is divide your waist by your hips. It is best if the indicator is about 0.7. If it is above 0.8, then you should definitely take care of yourself and drive off fat, using both diet and exercise for this.
How to choose food for weight loss in the stomach
It is believed that each person is unique, so it is impossible to choose a universal diet that is suitable for everyone. Most of the hyped bizarre diets promote weight loss by removing fluid from the tissues and reducing muscle mass.
Firstly, such products contain a minimum amount of fat, and secondly, due to their high fiber content, they help cleanse the body of decay products accumulated in it and regulate metabolic processes.
How to choose exercises for the abdomen
A very important factor is the physical activity directed. If you make the right effort, you can make the most dangerous deep fat melt. The most common exercises will help you with this, which will make not only the abdominal muscles work, but also others.
In order to tidy up the waist, you can not do without special exercises that will help strengthen weak abdominal muscles. After all, such a disadvantage, in addition to external unattractiveness, is fraught with a more serious danger.
Due to weak abdominal muscles, the prolapse of some internal organs may well occur, and the normal functioning of the gastrointestinal tract may also be disrupted.
How to prepare your abdominal muscles for training
In order to tighten the muscles, you don’t need so much, someone may well have enough constant control over the position of the body - the shoulders should be straight, the chest should be straightened, and the stomach should be as retracted as possible.
This video is about strengthening the abdominal muscles. In it you will find a set of exercises that will help make your stomach beautiful, toned. In addition, it also activates the abdominal organs very well, which in turn will have a very good effect on your digestion and metabolism.
After some time, the muscles get used to being constantly in a tightened position. If the excess weight is too much, then reduce it, simultaneously increasing physical activity.
If you devote at least fifteen minutes a day to the general set of exercises and fifteen minutes to load the press, the results will begin to appear fairly quickly.
3 Effective Abdominal Exercises for Men
Another video is dedicated to working with the abdominal muscles. This is a very burning topic and it is worth starting to deal with it now in order to strengthen the abdominal muscles by the summer, make your stomach beautiful, flat and toned. This complex is not quite easy, but very effective.
5 exercises to strengthen the abdominal muscles
This set of exercises for girls. In addition to strengthening the press, with its help you can get rid of a few centimeters by.
Now let's talk about the best ways to strengthen the abdominal muscles. A strong belly with muscle contour is the dream of many women and men. This is the hallmark of people who care about their appearance and are not afraid of strong exercises. Although exercise is very important, an appropriate diet is essential. It will allow you to get rid of the layer of fat, which will lead to the fact that the muscles will become visible.
Time for training
When the appropriate programs for a healthy and balanced diet have already been established, it's time to start training. Each workout of the abdominal muscles should be preceded by a warm-up, which will prepare the muscles for work. It is worth doing several physical exercises, such as rotating the hips, turning the torso, jumping, tilting, jumping rope. Aerobic exercises should be carried out to help raise the temperature in the muscles.
Abdominal training can be a block of its own, but it's much better when you combine it with running or cycling. The big advantage of this training is that it can be done without a lot of equipment. To get started, use a simple exercise mat. Over time, you can assemble exercise machines with a load that will give even better results.
Abdominal training is a fairly complex procedure and should not be done every day. After a light intensity workout, you should take a 2-day break. At this time, it is worth doing another batch of muscle mass. Regeneration time is very important, it helps to keep the muscles in shape and not lead to overtraining.
How to prepare for a workout
The tracksuit is the foundation. It is more convenient to perform exercises in leggings, shorts and a T-shirt made of the appropriate material. For starters, a mat and a list of exercises are enough. Over time, you can start practicing additional loads. It is worth introducing new elements into training, then they will be more effective. The main load is dumbbells, which are well suited for other workouts.
Good idea - gymnastic ball, which is an ideal equipment for training abdominal muscles, squats, inclines and other exercises. It's good to have a hula hoop and a training circle on hand. The last device strengthens the muscles of the abdomen, arms, back and chest. It also improves physical fitness.
A few simple exercises
Repeat the exercise in two sets of 25-30 times. Over time, add others, change them to exercises with a load. Variety in training is important. These are very simple exercises, and you can easily do them at home.
1. Lie on the mat, bend your knees and place your feet parallel to each other. Weave your hands behind your head. Exhale as you lift your shoulders and chest. The head is always in the continuation of the spine.
2. Lie on the mat, lift your legs up, bend your knees at a right angle and interlace your legs. Weave your hands behind your head. Raise your shoulders off the mat. Just like in the previous exercise, watch the area of the cervical spine.
3. Lie on your back, raise your legs to a 90-degree angle, and bend your knees slightly. Raise your head and torso up, extending your arms towards your legs, and then return to the supine position. The legs remain at the top throughout the exercise.
4. Exercise for the development of oblique muscles. Lie on your back, bend your knees and place your feet on the mat. Weave your hands behind your head. Lifting your shoulders off the floor, turn your torso, first to the right, and then to the left.
5. Take a lying position. Hands should be in line with the shoulders, and the body should form a straight line. It is necessary to alternately pull the bent leg to the chest. Perform movements slowly and precisely to feel the work of the abdominal muscles. During training of the abdominal muscles, it is very important to control the lumbar spine. If you feel pain, stop exercising.
We have described simple ways to strengthen the abdominal muscles without much effort. The main thing is not to wait for a quick effect, you need to do it systematically, and for several months.
All the fair sex wants to have a flat, toned tummy and beautiful curves of a thin waist. Low physical activity, a sedentary lifestyle leads to a weakening of the abdominal muscles. Long sitting work also stretches the rectus abdominis muscle, which makes the stomach bulge. Today the site will tell you how to make your stomach flat and show special effective exercises aimed at strengthening the abdominal muscles.
To make the stomach flat with the help of exercises, you need to know why the stomach begins to grow and look not the way you wanted. The stomach bulges for several reasons:
- Stretching of the rectus abdominis muscle from a sedentary lifestyle (always pull in the stomach when you sit for a long time!);
- Weakening of the muscles that keep the torso in good shape and support the internal organs;
- Deposition of excess fat in the abdomen;
- Poor digestion and intestinal blockage, overeating;
- After pregnancy;
In addition to weakening muscles due to a sedentary lifestyle, improper diet and lack of exercise leads to the deposition of excess fat deposits under the skin. The female body is designed in such a way that, under the influence of hormones, excess fat is deposited in the area of \u200b\u200bthe hips, buttocks and abdomen, especially its lower part. After pregnancy, the abdominal muscles also stretch and lose their tone. But this is easy to fix if you take the time to take care of yourself!
It may seem to someone that this is a difficult, impossible task and it will not work to make the stomach flat, you will not have enough willpower and patience. Know that everything is possible and it's easy! The main thing is regular training, which should become a habit for you. At first it will be a little hard, the body will resist and be lazy. But soon you will feel that it is already impossible to live without exercise! The body needs exercise and movement!Look at the girls who pulled themselves together and achieved amazing results:
You should know that strengthening the abdominal muscles themselves is very simple, it is enough to do exercises regularly, where the torso muscles will be involved. The muscles will come in tone, it will be very easy to keep the stomach drawn in. Tightened and strong muscles will be a corset for the internal organs. It is not only beautiful, but also extremely healthy! In general, first of all, you need to put health, and if the body and the whole organism are healthy, then the figure will certainly be beautiful!
Flat stomach - The basics of proper nutrition
Strengthening muscles is easy, but in order to drive off excess fat, you should try. A flat stomach is first of all:
- Proper nutrition!;
- Physical exercises (aerobic and strength);
If you do abdominal exercises, you can strengthen the abdominal muscles well. But, without cardio, without proper nutrition, your strong and toned abs will be hidden under a layer of fat. To get rid of fat, you need to adjust your diet. Do not overeat, give up flour, sweet. You can count the number of calories you eat per day and the ratio of proteins, fats and carbohydrates.
You need to consume more protein foods, low fat, and get carbohydrates only from foods that contain complex carbohydrates and are able to supply the body with energy for a long time and gradually. Remember one rule that in the morning you can eat a lot of carbohydrates (sometimes it can be your favorite sweet!), but in the afternoon you should give preference to protein foods with a low fat content.
You can’t eat an hour before training and after training for an hour and a half you also need to refrain from eating, you can and should drink water. It is at this time that excess calories and belly fat will be burned.
Cardio make the heart work hard, accelerate the blood and burn fats and calories. Therefore, jumping rope, running, cycling, swimming, vigorous dancing contribute to weight loss and burning excess fat.
Some girls are afraid to do ab exercises because they don’t want to pump up cubes and relief, like men do. If you do exercises without weights, only with your own weight, it is impossible to pump up cubes and increase muscles. Do not be afraid that the exercises will make the waist look like a man's - a wide torso with prominent cubes. Pumping cubes for a girl is very, very difficult.
But still, if you want not only a flat stomach, but also a thin waist with a beautiful curve -do not get carried away pumping oblique, lateral abdominal muscles with weights, they make the waist wide. It is enough just to tone them up and strengthen them so that they pull themselves up and keep their shape firmly. So the waist will become thinner and more elegant. Muscles will not increase if you do not do exercises with weights! But for a beautiful bend in the waist and a flat stomach, it is imperative to do strengthening exercises for the oblique muscles.
How to make a flat stomach - exercises for weight loss and muscle strengthening
You need to do 4-5 times a week.
Before every lesson you need to do cardio exercises for 5-10 minutes first. It can be various jumping ropes or not, running, you can just actively dance. The main thing is to warm up well and increase the heartbeat. Warm up the muscles, make torso tilts (to the sides, forward and backward).
After workout it is also desirable to connect cardio exercises for at least 15 minutes.
Each exercise should be done in 2-3 sets of 10-25 times, depending on your fitness.
1 exercise - pulling the knees to the chest . Strengthening the lower and upper press.
Sit on the mat, raise your legs at a right angle, rest your palms on the floor near the buttocks. Pull your knees to your chest - exhale. Straighten your legs (so that the shin becomes parallel to the floor) and slightly lower the body back - inhale.
2 exercises for a flat stomach - straight twisting. Strengthening the upper press.
Lie on the mat on your back, press your lower back to the floor. Hands behind your head, but do not pull or jerk your hands behind your head! The palms only lightly hold the back of the head. Raise your shoulder blades off the floor and exhale. Gently lower yourself to the floor - inhale.
Read also:
Exercise 3 - leg raises . Strengthening the lower press.
Lie on the floor, arms extended along the body, lower back pressed to the floor. Bend your legs at a right angle. Raise your legs (so that the hips are at a right angle to the floor) - exhale, lower to the starting position - inhale.
4 exercise - side plank. Strengthening the oblique abdominal muscles.
Lie on your side, lean on the floor with your arm bent at the elbow. Feet and buttocks should be on the same line. Exhale - lift your hips off the floor. Inhale slowly lower. The exercise can be made more difficult and focus not on the knees, but on the feet, i.e. legs should be straight. Exercise should be done on each side.
Exercise 5 - twisting from the side bar. Strengthening the oblique muscle group.
Starting position - side plank on the knees. The body from the top of the head to the knees should form a straight line. The knees and hips are on the same line. Stretch your arm up (inhale) and gently lower it behind your waist on the other side (exhale). Do the exercises first on one side, then on the other side - this will be one approach.
To complicate the exercise, you can take a dumbbell (or a bottle of water :) in your hand and perform it from the bar with support on your feet. Those. the legs should be straight, and the body from head to heels should form one straight line.
6 exercise - side twisting with leg raises . Strengthening all abdominal muscles.
Starting position - lying on the floor, legs raised up, hands behind the head. Lower your left leg without touching the floor - the leg should be in weight. At the same time as lowering the leg, lift the shoulder blades off the floor with a twist to the side - pull the left elbow to the right knee (exhale). Return to the starting position - inhale. Do the exercise on one side, then on the other.
7 exercise - side twisting with raised legs. Strengthening the upper and oblique muscles of the press.
Starting position - lying on the floor, lower back pressed to the floor, legs raised up at a right angle, hands behind the head. Raise your shoulder blades off the floor and extend your arms to the right side - exhale. In this exercise, alternate sides like this: the first lift to the right, the second lift to the left, the third lift again to the right, etc.
8 exercise - lifting straight legs from a lying position on your side . Strengthening oblique muscles.
Starting position - lying on the rug on the right side, the right arm is extended forward and lies on the floor. Left hand behind the head, legs straight. Raise your legs up as far as possible, at the same time lift the body and pull towards your legs - exhale. We lower our legs and shoulders - inhale.
9 exercise - raising legs . Strengthening the lower part of the press.
Lie on the mat, hands behind your head, lower back pressed to the floor. Legs bent at the knees, feet on the floor. Straighten your legs and hold for 1 second at an angle of 45 degrees - exhale. We put our feet on the floor - inhale. Watch the position of the lower back - it should always be pressed to the floor, and the abdominal muscles are tense.
10 exercise - lateral twisting. The upper and oblique muscles work.
Lie on the floor with your legs bent at the knees and lowered to the side, hands behind your head. Tear off the shoulder blades from the floor - exhale, gently lower yourself to the floor - inhale. After 10-25 repetitions, switch sides and shift your knees to the other side.
11 exercise - plank. Strengthening all the muscles of the press, muscles of the back, lower back, buttocks and arms.
Very good complex static exercise. Almost all muscles are involved here. During static exercises, muscles are strengthened and fat is burned.
Starting position - lean on your arms, bent at the elbows, back straight. The body forms a straight line from head to heels. The lower back should be straight, the press is tense. Watch your breath - a sharp exhalation (the abdominal muscles tighten even more) and a smooth breath. Stay in this position for as long as you can. Start with 10-20 seconds. To rest, lower your body to the floor, then return to the plank position again. Do several approaches.
During the execution of all exercises, make sure that it is the abdominal muscles that work, the number of repetitions must be done until the burning sensation in the muscles. We felt that the muscles begin to burn and burn - another 3-5 repetitions and you can relax.
Watch your diet, do cardio and abdominal exercises - and your stomach will certainly become toned, flat and beautiful. The main thing is not to quit! Be beautiful!