The abdomen is the main muscle in the front of the torso. It is involved in the respiratory function of the body, and also has a restraining effect on intra-abdominal pressure. That is why it is necessary to monitor the condition of the abdominal muscles.
Instructions
Step 1
The exercise is performed in a standing position. The hand must be placed on the lower ribs and monitor the tension of the pyramidal abdominal muscle. After taking a deep breath, bend over. The final tilt angle should be 90 degrees. When tilting, it is necessary to strain the abdominal muscles as much as possible. To relieve tension from the muscles of the back, one leg should be slightly bent. This exercise is performed at a slow pace.
Step 2
The exercise is performed in a sitting position. The torso bends in the same way as in the previous exercise, but the angle of inclination here is 45 degrees. The initial tension of the abdominal muscles must be maintained until the end of the torso bend. The exercise is performed at an accelerating pace.
Step 3
The exercise is performed in a sitting position. The back is upright. Tighten your abs and move your pelvis forward. In this case, the spine should bend slightly. This exercise contributes to the development of the pyramidal muscles of the press.
Step 4
To load the abs from the right side, the right leg should be slightly bent and the right arm raised up at a right angle. Move your pelvis and right shoulder towards each other. The work involves not only the abdominal press, but also the broadest muscle of the back.
Step 5
In a seated position, move your pelvis towards your left shoulder. At first, almost no one succeeds in this exercise. But over time, it will not be difficult.
Step 6
The exercise is performed while lying on the floor or bed. The legs need to be slightly bent, and the arms should not be kept in tension. Move one side of your pelvis towards your shoulder. The main function of this exercise is to develop the lateral surface of the abdominal muscle. A feature of the exercise is that even a person who is prescribed bed rest can do it. If such loads are acceptable to him.
Step 7
In the supine position, tense the abdominal muscles, but try not to lift your torso. From the tension, the torso should only slightly rise from the floor. The maximum angle of separation of the body from the floor should not be more than 30 degrees.
Step 8
In the initial position, bend your legs, place your hands on the belt, tighten the muscles of the press and back, bend. Straighten your legs and bend more by increasing the load on your abdominal muscles and back muscles. This exercise also helps you develop flexibility.
