Exercises to tidy up your belly are especially popular. This is not surprising. The belly is a thing that looks much better when it is smaller. At the same time, excess volumes in the waist area appear depressingly easily for both the strong and the weaker sex. Therefore, you need to work on your abs regularly.
It is necessary
- - crossbar;
- - wall bars;
- - gymnastic mat.
Instructions
Step 1
First of all, review your meal schedule. Forget heavy dinners. At night, the muscles are relaxed, and a full stomach will keep them stretched at all times. This will nullify all your daily work.
Step 2
Start training on the abdominal muscles with the weakest group. This is the so-called bottom press. If you leave them at the end of the workout, the tired body will redistribute the load to the stronger upper abs, and the effect of the session will be lower.
Step 3
The best exercise for your lower abs is hanging leg raises on the bar. This exercise simultaneously forces all abdominal muscles to work at full load. In addition, it additionally includes in the work of the muscles of the core, which are responsible for the creation of a muscular corset.
Step 4
Grasp the bar with a straight grip, hands shoulder-width apart. Slightly bring your shoulder blades together, tighten your back muscles. Try to raise your straight legs as high as possible. At the top, linger for three counts and slowly lower your legs down.
Step 5
If you have not played sports before, do the leg raises on the wall bars. The load on the lower press will be no less, only the oblique muscles and the core muscles will rest. If this is too difficult for you, raise your legs, bent at the knees. But be sure to make the exercise harder as your results grow.
Step 6
Sit on a stable chair or gym bench. Hands resting behind the back. The body can be tilted back slightly. Raise your straight legs to waist height. Keeping them in weight, bring your feet together and apart. Do not bend your knees, work at an average pace until you have enough strength.
Step 7
The main exercise for the press is all kinds of crunches. Lie on your back. Bend your legs slightly at the knees, place your feet on the floor at a short distance from each other. Hold the hands at the temples. Smoothly lift your shoulders and shoulder blades off the floor and stretch your chin forward and up. The elbows should remain apart. Return slowly to the starting position.
Step 8
Train your back muscles. Often, a bulging belly is a consequence of a weak lower back. Do hyperextension to keep your spine in place. Lie facedown on the floor. Place your hands behind your head or press to your temples. Keeping your hips still, lift your body up. Bend in the lower back as much as possible, and gently lower back down. To make the exercise easier, you can spread your legs slightly.
