To tighten up your abs, you don't need to spend whole days and nights at the gym, or run for hours in the park. There are some great exercises that can help absolutely anyone transform their abdominal muscles.
It is necessary
- - Gymnastic ball;
- - sports uniforms;
- - lounger for the floor.
Instructions
Step 1
Sit on a gymnastic ball. Place your feet so far away that your middle and lower back are on the ball. Put your hands behind your head and clasp them. Move your elbows to the sides. Tighten your abs. In the first phase of the exercise, lift your shoulders off the projectile, then lower it again. Do this exercise for about a minute without relaxing your abs or lifting your back from the ball.
Step 2
Lie on the floor, bend your knees and place your feet on the ground. The hands behind the head should be clasped, and the elbows should be apart. Raise your legs without bending your knees so that a right angle forms between your torso and hips. As you exhale, lift your knees to your chest, while lifting your shoulders off the floor. While inhaling, return to the starting position. Do this exercise for about 1 minute.
Step 3
Sit down and bend your knees. Place your feet in front of you. Straighten your back, reach up and straighten your shoulders. Hold on to your legs. Inhale and gently start backward, feeling each vertebra, until your entire back rests on the floor. Then inhale and gently rise to the original position. Do this for about 30 seconds.
Step 4
Kneel down on the floor. Move your left leg to the side. Place your right hand on the floor near your right knee, and stretch your left over your left leg. As you inhale, transfer the mass to your right palm, while lifting your left thigh off the floor and raise your left hand vertically upward. After about 15 seconds, lower yourself to the ground with a breath. Do this exercise the other way too.
Step 5
Do another abs exercise. Bend your knees and lie on your back. Place your feet on the floor. Place your hands along the body, palms down. Raise your legs up. Press your heels and knees together. Do not relax your abs and lift your legs even higher, so that the lumbar spine gradually lifts off the floor. Take a slow breath and lower yourself down. Feel how your abs are tightening. Spend half a minute doing this exercise.
