Leafing through fashion magazines and watching TV, you observe men and women with a toned belly and an excellent figure. Looking at yourself in the mirror, you clearly do not feel that delight. If you want to build abs at home, there is a certain set of exercises that will help you achieve excellent results.
Instructions
Step 1
Before you start performing a set of exercises, you need to do a warm-up and warm up your muscles. To do this, turn on the music and dance or jump rope. It is not recommended to do strenuous exercise when warming up. Decide on the time and days you will be exercising. The best option is three times a week for one hour, you should not exercise more often, this will not achieve a quick effect.
Step 2
Twisting. This exercise should be performed from a prone position. Bend your knees, keep your hands in the lock and put them behind your head, spread your elbows to the sides. Slowly start lifting the upper body, then slowly lower yourself to the starting position. In this case, the lower back should be pressed against the floor. Do this exercise twenty times in three sets. The upper abdominal muscles are involved.
Step 3
Diagonal crunches are performed from the same position as the previous exercise. Do the twists so that your left elbow touches your right knee. And then, with the same success, reach with your right elbow to the left knee. Perform the exercise alternately for the oblique muscles of the abdomen twenty to thirty times in three sets.
Step 4
Twisting back helps to strengthen the lower abs. Lie on your back and place your arms along your torso. Tighten your abdominal muscles as much as possible and lift your legs, then try to tear your pelvis off the floor and lift it as high as possible. After reaching the highest degree of tension of the abdominal muscles, return to the starting position. Do this exercise fifteen times in three sets.
Step 5
Lying on your back, place your arms along your torso, straighten your legs. Start raising your straight legs so that they are ninety degrees with your torso. This exercise helps to strengthen the lower abdominal muscles. First, lift your right leg ten times and hold it for ten seconds in this position. Do the same for the left leg. Perform similar exercises lying on your side, this will reduce the waist.
Step 6
Exercise "Bicycle" is performed from a prone position, hands are behind the head. Bend your knees at a forty-five degree angle and start imitating cycling. Move alternately to the knees, then the left, then the right elbow. When doing this, try not to lift your head off the floor. The closer your legs are to the floor, the bigger and better your abdominal muscles work.
Step 7
During exercise, watch your breathing, try to draw in the front abdominal wall deeper and strain the abdominal muscles at the exit. Do not relax your abdominal muscles during inhalation, keep them under control and in constant tension, this is very important for obtaining results.
