Exercise complex
1) Curls.
Lie on your back, put your feet together and bend your knees, hands behind your head. Lift your body toward your knees, lifting your shoulder blades above the floor. Control your lower back: it should always remain in the same position on the floor.
2) Inverse curls
Starting position: lying on your back, bend your knees, lift your hips so that they are perpendicular to the floor. Extend your arms along your body and pull your knees up to your chest, lifting your pelvis off the floor.
3)Lifting the body 45 degrees off the floor
This type of exercise works the lower abdominal muscles. Lie on your back, bend your legs at the knees, keeping your feet on the floor. Lift your torso by extending your arms upward, stretching your arms as much as possible. Make sure your abs are tensed.
4) Leg raises and lowers
Lie on your back, stretch your arms out along your torso. Keep your legs straight. Lift your legs at a 90-degree angle to the floor and then lower them, but make sure they don't touch the floor. Make sure your lower back does not pull away from the surface you are lying on.
5)Pelvic Lift.
This is a standard exercise for the upper abs. Lie on your back, bend your legs at the knees and lift them up, your arms should lie along your torso. Pull your pelvis off the floor and pull your knees up to your chest. Make sure your shoulders are on the floor. Return your legs to the starting position and repeat the exercise.
6)Plank.
This exercise engages all the muscles of the body, including the abdominal muscles. It requires effort to perform, so it is very effective. It is a static type of exercise. Take a supine position, resting on your forearms. Your back should not sag. Stand straight, from head to heels you should be like a taut string. Fix the position for as long as possible for you, start with 30 seconds and gradually increase. Try standing in the bar for 5 minutes.
7)How many times a day to pump your abs is up to you. Don't overload yourself, but don't relax either. These exercises are effective only if they are constantly performed at an active pace.
8) Hula-hoop
This apparatus is familiar to us since childhood. Spin a hula hoop for twenty minutes a day - it will transform your waistline and remove excess fat from your belly. Exercises with hula-hoop improves the overall condition of the skin of the abdomen, give our body a cardio load, and the massage effect prevents the appearance of cellulite.
9)Press Roller
This inexpensive fitness equipment strengthens the abdominal muscular corset. At home with the help of it is very easy to correct the figure. The roller engages the straight and oblique abdominal muscles, but it also engages the arm and back muscles. Take the abs roller in your hands and stand on the floor on all fours. Extend your arms and, while taking a breath, slowly roll the roller forward, stretching your body following it. Do not touch the floor with your body! Once you reach the extreme position - maximum back tension - pause and return yourself to the starting position. Repeat a sufficient number of times.
You must be logged in to post a comment.