3 simple and effective exercises for the abs

1. curls.

This is a standard abs exercise. It is during the performance of twists that the rectus abdominis muscle (it is responsible for the cubes on the abdomen), the large pectoral muscle, the external and internal oblique muscles, and the transverse abdominal muscles are included in the work.

 

Execution. Make sure to keep your middle and lower back pressed to the floor. In this way you avoid engaging the hip flexor muscles. Try to keep your hands near your temples, don't pull your chin and neck up. Your abs should lift you. On lifting you should make a deep exhale, inhale - in the lower position.

 

Perform three 30-round bursts.

 

2. Scissors

This exercise is aimed at working out the lower abs (abdominal part). The muscles involved in this exercise are iliopsoas muscle, broad fascia tensor, tail muscle, rectus femoris muscle, long and short adductor muscles, comb muscle, rectus, oblique and transverse abdominal muscles, quadriceps.

 

Execution. Lie on the floor, with your arms extended along your body and pressed to the floor. Lift your legs above the floor and perform a crisscrossing motion. While doing the exercise, make sure your lower back is pressed to the floor. The lower your legs are lowered, the greater the load on your lower abs. If you find it difficult to keep your legs at this level, raise them a little higher. If you feel your lower back pulling away from the floor, raise your legs a little higher. Make sure your legs are straight.

 

Perform three sets of 30 seconds each.

 

3. Diver

This exercise also works the lower abs (abdominal part). The muscles involved in this exercise are iliopsoas muscle, broad fascia tensor, tail muscle, straight thigh muscle, long and short adductor muscles, comb muscle, rectus, oblique and transverse abdominal muscles, quadriceps.

 

Execution. Lie on the floor, with your arms extended along your body and pressed to the floor. Lift your feet above the floor and perform stepping movements with small amplitude. Your socks should be pulled up toward you, with your lower back pressed to the floor. The lower your legs are lowered, the greater the load on your lower abs. If you feel your lower back pulling away from the floor, raise your legs a little higher and fix that position. Make sure your legs are straight.

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