Abdominal crunches are considered to be the most effective abdominal exercises. In essence, twisting is a rhythmic raising and lowering of one or another part of the body, depending on which part of the press is being pumped.
Classic crunches: the beginning
Fitness trainers distinguish three types of abdominals. These are the upper, lower, and oblique abs (oblique abdominal muscles). It is noteworthy that classic twists and their derivatives can pump up your abdominal muscles in just a few weeks. However, the main factor of success is still "drying" immediately before starting classes.
Speaking of exercises for the press, it is impossible to ignore the preliminary "drying" or, more simply, a strict protein diet, which allows you to remove excess fat from the abdomen. This is done without fail so that the pumped up press is visually noticeable.
Amazingly, even working on the press for days and months on end, a person may still not see the results. The press under the fat will be strong and inflated, but under the fat "cushion" it will simply not be visible.
Twists for the top, bottom and oblique press
Classic crunches are performed from the starting position lying on your back. Hands can be folded behind your head, bent and held with your palms at your temples, or folded on your chest. On exhalation, the twisted (hence the name) back should be raised to straight or bent knees. The main thing is to do the exercise rhythmically, not to go down completely, to keep the distance between the chin and chest with a fist.
Thus, the upper press is pumped. In order to make the exercise more effective, weights are often used, such as kettlebells, body bars. At home, sports equipment can be replaced with simple water or sand bottles.
Crunches for the lower press are performed from the same prone position, only this time the arms are located along the body and the legs are raised along with the pelvis. It is not advised to raise the pelvis far, it is enough to raise your legs and a little buttocks. Holding the legs in this position from above, count to three and slowly lower the legs. Legs are recommended not to be lowered completely and raised again.
In order to multiply the load, it is advised to keep an object with straight legs closer to the toes. Most often, fitballs or large rubber balls are used for such purposes. Thus, additional stress is created.
Twists for the oblique abdominal muscles are performed from the same position, lying on your back, arms behind your head, legs straight. This time, when lifting the body, they try to touch the raised knee with the elbow diagonally. Twists and turns are obtained. Left knee to right elbow and vice versa.
In order to make the load more, you can hold a bodybar or fitball, including a barbell, behind your back. If the exercise is carried out at home, a regular mop handle, a bouncy ball, will do.
