Developing abdominal muscles is one of the main goals of gym goers. The press can be effectively pumped on a special board, on which the angle of inclination can be changed, decreasing or increasing the degree of load. Such a board will not take up much space, but will allow you to do it yourself at home.
Instructions
Step 1
Set up your press board at any angle. Please note that the steeper the angle of inclination of the board, the more actively the lumbar region is worked out. Start your abs workout with 20 repetitions of each exercise. Add one additional repetition each day. That is, in the second workout, do each exercise already 21 times. Bring the number of repetitions to at least 35. Exercise the greatest load on the inhale, and on the exhale, relax and return to the starting position. Do the exercises as smoothly as possible, without jerking.
Step 2
Take the starting position. Lie on the board, fix your feet with straps or place under a special crossbar. Clasp your hands behind your head, spread your elbows to the sides, bend your knees slightly. Exercise torso lifts. Make sure that the lower back is firmly pressed against the board. Then do twists - pull the upper body alternately to the right knee, then to the left.
Step 3
Lie sideways on the board to do side crunches. The upper body above the waist should protrude beyond the edge of the bench. Bend your waist up and down. Such an exercise perfectly shapes the waist, makes the waist more slender. Then do twisting twists. Repeat the exercises on the other side.
Step 4
Roll over onto your back, hold the board with your hands. Raise your legs by bending your knees as you lift. Then slowly lower and straighten your legs.
Step 5
Lie head down on the board. Fix your legs and start lifting the body. When it is perpendicular to your hips, round your back, flexing your abdominal muscles as much as possible. Lock the pose for a couple of seconds, and then slowly lower yourself. But do not touch the bench with your back, keep your tension.
Step 6
Sit on the edge of the bench. Holding the board with your hands, lean back a little. Bend your legs at the knees and slowly pull them towards your chest. Then straighten your legs and stretch them in front of you. Return to the starting position.
Step 7
Avoid eating for 2 hours after exercise if possible. You can have a snack half an hour after practicing with an apple or a banana.
