The middle abs are those abdominal muscles that form the abdominal wall, hold and protect the internal organs, and also shape the posture of a person. It is quite difficult to pump up such muscles, it will take a lot of time and effort. Everything is explained simply: the muscles located in the area of the middle press are especially hardy. So each of your workouts should contain a lot of exercise.
Instructions
Step 1
Work out at home if the gym is not available. Here is the first exercise: first, take a prone position, clasp both hands behind your head, and be sure to bend your legs at the knees. Next, try to raise your upper body so that your elbows touch your knees each time. In the first workouts, five to eight exercises will be enough. Increase their number only gradually, bring them to 10 or 15, and then to 30, 40 and so on. But in no case do not take on too much load at once. Otherwise, you run the risk of getting only muscle stretching instead of a relief medium press (and this is at best).
Step 2
Do your workouts regularly, because it is much more effective to do a little, but on the other hand, than to take on sixty exercises at once, which were not completed on time. Over time, speed up the pace of your workouts: each approach should ideally be completed in a minute.
Step 3
Do another exercise: again, take the lying position, begin to simultaneously raise both legs up so that ultimately they are strictly in an upright position. This technique, by the way, allows you to pump up various abdominal muscles (both lower and middle and upper). For best results, return your legs to the starting position as slowly as possible without rushing. Repeat the exercise about 8-10 times in each set. Each lesson should include at least two or three of these approaches.
Step 4
Lie on the floor, put your hands behind your head and lock them together. Next, try to bend your knees and raise your back at the same time. You should reach your knees with your elbows (you can also crosswise, that is, touch your right knee with your left elbow, then vice versa). This exercise develops, in addition to the middle press, also the lateral muscles of the waist. Perform it at least 10 times.
