Exercises aimed at training the abdominal muscles will allow you to achieve not only a flat and toned abdomen, but also the so-called relief cubes. At the same time, the desired result can be achieved only by daily persistent training and correct breathing when performing exercises.
It is necessary
- - mat;
- - dumbbells.
Instructions
Step 1
In order to build up your abdominal muscles, focus on those exercises that put a lot of stress on your back and not on your hips.
Step 2
In the supine position, press your lower back to the floor, lift your pelvis, pull your internal abdominal muscles into you and hold this position for four seconds. Relax and lower your pelvis down. Repeat five times.
Step 3
Starting position, lying on the floor. Hands behind the head, elbows apart. The body is raised, the legs are bent at the knees. Rotate the body rhythmically alternately to the right and left. Repeat the exercise 50 times.
Step 4
The starting position is the same. Turning the body to the left, pull the knee of the left leg to the elbow of the right hand. Turning the body to the right, pull the knee of the right leg to the elbow of the left hand. When performing this exercise, keep your body and legs on weight. Repeat 50 times.
Step 5
While lying on your back, fix your feet under the crossbar of a chair sofa or sports wall. Take a load in your hands: dumbbells, a disc from a barbell, or something that can serve as a load for you. Place your hands with a load behind your head. As you exhale, raise the body with a load to your knees, while inhaling, lower the body.
Step 6
Lying on the floor, slightly lift the body, bend your legs, press your knees together. As you exhale, press your knees to your chest, and at the entrance, lower it. Do not lower the body when performing this exercise. Repeat ten times.
Step 7
Lie on the floor, straighten your legs and lift up. As you exhale, lower your legs without touching the floor, while inhaling, raise them again. During this exercise, the lower back must be pressed to the floor, otherwise you may damage it. Repeat fifteen times.
Step 8
Grasp the horizontal bar or the upper crossbar of the sports wall with your hands. Hanging, raise your straight legs, while exhaling. As you inhale, lower your legs down. Repeat twenty times.
