Achieving perfect abs is harder for women than for men. Nature created it for completely different purposes. Men had to initially carry weights, run fast, be strong, in other words, women were created to bear children and therefore they are not supposed to have "steel" abdominal muscles. But you still want to have a firm and flat stomach.
It is necessary
- Fitness ball, aka fitball
- Dumbbell weighing from 1.5 kg
Instructions
Step 1
It is very important to choose the right fitness ball. The widespread formula that the diameter of the fitball is equal to your height minus 100 is absolutely not true. It is more correct to choose the ball, referring to the length of the arms. If, for example, the arm length is up to 55 cm, then the diameter of the ball is 45 cm, the arm length from 55 to 65 cm - the diameter is 55 cm, the arm length from 65 to 80 cm - the diameter is 65 cm, the arm length from 80 cm - the diameter is 75 cm.
Step 2
Exercise for the upper abs
Sit on the ball with your legs spread slightly wider than your shoulders, lean back. The ball should be under the lower back, buttocks in weight, legs bent at the knees, hands on the head - fingers behind the ears. Start lifting your torso up. First of all, the shoulders are raised, do not try to pull yourself "by the neck" - it is absolutely not intended for this. Having risen as much as possible - linger for a few moments and slowly begin to descend. Repeat the exercise 12 to 20 times in 3 sets.
Step 3
Exercise for the lower abdomen
The body lies on the floor, arms are extended along the body, palms down, legs bent at the knees are on the fitball, so that the hips and buttocks are in contact with its surface. Pressing the lower back to the surface, pull the knees to the chest without letting go of the ball. The buttocks are lifted, the muscles of the lower abdomen work, not the arms.
Repeat the exercise 12 to 20 times in 3 sets.
Step 4
Exercise on the oblique abdominal muscles
Take a dumbbell. Sit on the ball, put your feet correctly, grab the dumbbell with both hands and lean back. Raise your arms from the dumbbells over your head so that the elbow is at ear level, straining the press, twist the body forward. Hold and slowly return to the starting position without changing the position of the hands.
Repeat the exercise 12 to 20 times in 3 sets.
Step 5
Exercise for all abdominal muscles
Sit on the floor with your arms outstretched, palms down. Put your straight legs on the ball so that your heels and calves rest on its surface. Start lifting your buttocks by contracting your abs. Pause when you are at the maximum point and slowly lower yourself.
Repeat the exercise at least 5 times and in 3 sets.
