The abdominal muscles need and important to strengthen because they are involved in the process of maintaining a variety of body positions. Our posture, movement, gait depends on their condition. But this is not the only reason. A tucked-up flat stomach is simply beautiful. You can strengthen your abdominal muscles not only in the gym, but also at home, doing it yourself. Ball exercises are especially effective. It is enough to know 4 exercises.
It is necessary
Mat, small game ball
Instructions
Step 1
Sit on the floor with a rug in place. Clamp the ball with your shins, bend your legs, and put your feet on the floor. Lean your hands on the floor, placing your palms under your shoulders and slightly bending your elbows. The back should be straight, the shoulder blades are brought together, and the chest is straightened. In the starting position, take a deep breath. As you exhale, straighten your legs up and tighten your abdominal muscles. Pull your legs as close to your torso as possible without bending your knees, pulling your toes up and trying to keep your back straight. Fix your attention on the ball - it should be tightly squeezed by the shins. In this position, take a few breaths and exhalations, concentrating on the muscle tension of the abdomen. Return to starting position.
This exercise should be done as many times as you can, but resting after every 2-3 sets.
Step 2
Kneel on the mat with your knees at a 90 ° angle. Place your palms on the ball. The back is straight, do not throw your head back, look at the floor. In the starting position, inhale, and as you exhale, raise your knees above the floor by 5-10 cm. Balance leaning on the ball. The arms are straight. Do not relax your abdomen, feel the tension of the abdominal spine, which threatens subsequent pain. Hold yourself in this position for up to 10 seconds, while breathing evenly. Do the exercise 4-5 times with rest between sets. Increase the balancing time on the ball each day until you are up to 1 minute.
Step 3
Lie on your back. The ball is trapped in the knees, the legs are bent. The arms are extended along the body. As you exhale, slowly bring your knees to your chest without releasing the ball. Do not tear the pelvis off the floor, pull your head towards the ball. No sudden movements and jerks, everything is smooth and slow. Repeat the exercise as much as you can.
Step 4
Lie on your back, clasp your hands at the back of your head. Grasp the ball with your shins. Raise your straight legs off the floor and try to hold them at a 20-30 ° angle for 20-30 seconds. Do not lift your lower back off the floor. Breathe evenly. Repeat the exercise 10-15 times.
