A beautiful abs is the dream of many women. In order to get an iron belly with highlighted cubes, you will have to try a lot. But if you do not set yourself such a goal, it will be enough to practice three times a week for 20 - 30 minutes. The easiest to work out are the muscles of the upper press.
It is necessary
- Gymnastic mat.
- Chair
- Fitball
- Towel.
Instructions
Step 1
Before starting your workout, do some simple warming up exercises. Warm-up is necessary in order to exclude the possibility of injury. In addition, well-warmed muscles take the load better.
Raise your arms to your shoulders or place them on your waist. Perform torso turns to the right and left. Perform rotations with your shoulders and arms, first movements are directed forward, then backward. Raise your arms above your head and bend at the lower back. Spring back slightly with the whole body, leaning back.
Step 2
Lie on the floor. Place your shins on the edge of the chair. Bend your knees and spread your socks to the sides. Throw your hands behind your head and interlace, clasping your forearms with your palms. Lift your arms and shoulder blades off the floor. Press your head against your hands, keep your legs relaxed. Lower your body onto the mat. Repeat the required number of times. Only the abdominal muscles should be strained. The rise occurs on exhalation, the lowering of the body - on inhalation.
Step 3
Lie on your back on the fitball. Place your hands behind your head or press to your temples. The knees should be bent at right angles. While straining the press, do the twisting. Raise the top of the press as high as possible. Hold this position and slowly lower yourself to the starting position. Repeat 12-15 times.
Step 4
Lie on the floor. Raise your legs by bending them at right angles. The shins should be parallel to the floor. Place your palms on the back of your head, keep your elbows spread apart. As you exhale, lift your shoulders up so that the shoulder blades come off the floor slightly. Then, keeping the body in an elevated position, lift your buttocks up. Hold this position. Breathe in. Return to the starting position, while doing the movements in reverse order.
Step 5
After training, be sure to do the stretching exercises for the muscles that you worked on. This will increase the effect of your workout and relieve you of muscle soreness. Lie on your back and extend your arms behind your head. The legs are also extended, the feet are hip-width apart. Stretch your entire body. When you feel tension in your abdominal muscles, stop for a second. Then make several springy movements with your hands, as if continuing to stretch your body. To enhance the effect of this exercise, place a rolled towel under your lower back.
