A gymnastic roller is the simplest and most effective simulator, for which there is a place even in the most cramped apartment. This rudimentary device has few competitors in terms of stress on the abdominal muscles. And although there are not so many roller exercises, they help to get the perfect abs very quickly.
It is necessary
- - gymnastic roller;
- - gymnastic mat.
Instructions
Step 1
Get on your knees. Place a rolled towel or gym mat under your knees to help you do the exercise. Take the roller with both hands and set it at such a distance from the knees so that your back is parallel to the floor. As you inhale, begin to roll the roller forward, trying to touch the floor with your chest. Feel the tension of the abdominal muscles and hold for 2-3 seconds. Then, exhaling, slowly return to the starting position. Only the abdominal muscles work. Do 15-20 reps.
Step 2
Lie on your stomach on a gym mat. Place the roller on the floor with outstretched arms in front of your head. Inhale, and straining your abdominal muscles, pull the roller towards you. Bend your back up as much as possible. Bend in the lower back, but do not lift the hips and pelvis off the floor. Exhale and slowly return to the starting position. Do 15-20 reps.
Step 3
Sit on a gym mat. Stretch your legs in front of you. Place the roller to the right of the housing and rest your hands on it. While inhaling, resting your hands, roll the roller away from you to the right, lowering the body as much as possible. Feeling the tension of the muscles of the oblique press, hold for 2-3 seconds and, as you exhale, return to the starting position. Do 15-20 repetitions. Then rest for a minute and do the same for the left side. This is one approach, and you need to do two.
Step 4
Stand straight with feet shoulder-width apart. Lean forward and take the support on the roller. Place the machine as close to your toes as possible. Move the roller forward slowly. Lower to touch the floor with your chest. The emphasis should be on the roller and toes. Hold this position, then slowly pull up the roller and return as you exhale to the starting position. This exercise is recommended for the first time with partner insurance. Do 10-12 reps. Increase their number gradually.
