By the beginning of the summer season, an increasing number of girls begin to think about their figure. The most problematic area is the abdomen. There is a special set of exercises that will help pump up the abs and remove body fat in a short time.
Helpful hints
To bring the stomach to summer in shape, it is necessary to systematically perform the proposed set of exercises. Experts recommend spending 40-60 minutes a day on sports. All exercises should be performed with high quality, in full force. In addition, do not forget about the correct approach to nutrition. If you want to achieve a beautifully pumped up abs, you should give up fatty, fried and sugary foods. Meals should be as complete as possible and include a large amount of vegetables and fruits.
The lower abs is the largest abdominal muscle. At the same time, it is quite difficult to pump it. When performing exercises, it is worthwhile to clearly emphasize the main load on this area of the abdomen.
A set of exercises
The captain's chair exercise is a hanging leg raises. It is one of the most effective. To complete it, you must take the original position on a special simulator. If you are doing classes at home, you will need an ordinary crossbar. Hang on it without bending your knees. Lift them up gently. Lock in this position for 2-3 seconds. Slowly lower your legs down.
This exercise can be performed with your knees bent. In this case, they should be pressed against the chest as much as possible. Try to keep your abdominal muscles in constant tension during the exercise.
Please note: when performing the exercise, you should not allow the body to swing. This reduces the main load.
Twisting exercises will help to pump up the abs. To implement it, you should take the original position. Lie on your back. Place your hands along the body. Raise your legs up and bend at a right angle. Please note: the shins should be parallel to the floor surface. Gradually lift your buttocks off the floor using your abdominal muscles.
When doing the exercise, try to pull your knees closer to your chest.
When you reach the end point, squeeze your abdominal muscles as much as possible. Return slowly to the original position. Perform the exercise in two sets of 15-20 repetitions.
The next exercise should be familiar to many from childhood - "vertical scissors". Such a load allows you to concentrate the abdominal muscles for a certain amount of time. This allows for a quick and effective belly reduction. To do this, lie on your back. Place your hands under your buttocks. As you lift both legs, try to keep them about 20 cm from the floor. Slowly scissor up and down. Repeat the exercise for about 40-60 seconds.
