The desire to be slim and have a beautiful abs unites women of all ages. Many carefully work out the abdominal muscles, but the desired result remains unattainable. Perhaps you are forgetting about the oblique muscles of the abdomen. But it is they who are responsible for the thin waist. Without working on these muscles, you cannot get the perfect abs. The difficulty level of these exercises increases from the first to the last.
It is necessary
- Gymnastic mat
- Expander
- Gym bench or stable chair.
Instructions
Step 1
Sit on the floor. Hook the band of the expander over the feet, with outstretched arms, hold the handles at chest level. While straining your torso muscles, slowly turn to the side. The legs and buttocks should remain motionless. The more the arms and legs are straightened, the more difficult it is to perform this exercise.
Step 2
Lie on your back with your arms extended along your torso. Bend your knees and lift them so that your calves are parallel to the floor. Slowly tilt your legs to the side. Return immediately to the starting position, and then lower your legs to the other side.
Step 3
Lie on your side. Keep your feet together. Place your forearm on the floor. It should be located just under the shoulder. Tighten your abdominal and back muscles and lift your pelvis off the floor. The body should be in a perfectly straight line. Hold for 15-30 seconds. Then repeat for the other side.
Step 4
Lie on your back with your knees slightly bent. Extend your right hand at a right angle to the body, press the left to the temple. Bend your knees to the right, thus turning on your side. Tighten your abs and lift your upper body off the floor. Try to reach your left knee with your left elbow. Return to starting position. Repeat for the other side.
Step 5
Sit on the edge of the training bench. Bend your legs at right angles and lift them up. Pull your left knee towards your right shoulder. Do not spread your legs. Repeat turning to the other side. To make this exercise as difficult as possible, do not rest your hands on the seat. Keep your bent arms apart at chest level.
Step 6
Sit on the floor. Raise your crossed legs at the ankles by 10 - 15 cm. Clasp your hands and stretch out in front of you at chest level. Tilt the body back about 45 degrees. Maintain balance in this position and forcefully rotate your torso to the side. Keep your back straight.
