Roller exercises will help strengthen your abdominal muscles in a very short time. Exercising with this sports equipment is especially useful for women after pregnancy, 10 minutes a day will return to their former forms and will relieve the load from the back.
Instructions
Step 1
Get on your knees. Use a soft gymnastic mat to keep your knees from rubbing off during this exercise. The distance between the knees should be 10-15 cm. Put your toes on the floor.
Step 2
Take the press roller. There are special notches on the handles of this device. Place the first phalanges of the fingers on them. Place the press roller on the floor at head level.
Step 3
Focus on the roller. The arms should be fully extended and tense. Shift your body weight onto your hands. The roller will roll forward, continue moving your body behind it, straightening your legs. Make sure that the kneecaps stay in place and the arms do not bend.
Step 4
Move forward until your belly is on the surface of the floor. Try to keep your gaze from being fixed on the roller, but directed in front of you. Stretch your arms as far as possible. Fix the position.
Step 5
Pull the roller towards you, while keeping your arms stretched and tense. Raise your body as the roller approaches the abdominal area. Be careful, as your hands can slip off the roller handles and fall onto the roller. Return to starting position. Make sure that the abdominal muscles are tense when moving in both directions. Repeat the exercise 20 times.
Step 6
Do this exercise by changing the direction of movement of the roller to the right and to the left, this will strengthen the oblique abdominal muscles. Watch your back position.
Step 7
To put more stress on the oblique muscles, sit on the floor with your closed legs extended in front of you. Put the video to your right, make movements to the right side as far away from you as possible. Work with the whole body. Do 10 sets. Move the roller to the left and do the same exercise. Exercise daily, even though your muscles will ache at first.
