If you want to make the abs fit, without excess loose skin, do fitness, namely, stretching. Unlike a smooth stretch, an active and even slightly aggressive callanetics will help your abs faster. You just need to periodically perform the set described below for some time, and your abs will be perfect.
Instructions
Step 1
The active set consists of:
Twisting - 20-50 times;
"Frog" pull-ups on the bench - 20-50 times;
Reverse twists - 20-50 times;
Callanetic twists - 1/100.
Remember not to rest between exercises. Only after you have performed the callanetics twisting can you rest for a minute.
Step 2
Now in detail:
Twisting should be done while lying on your back. The legs should be bent, the feet should be placed on the floor. Reach forward with your arms, lifting your shoulders off the floor. Watch your breath: inhale while lying down, exhale in the upper position. People often make a mistake when performing twists, straining the cervical muscles instead of the abdominal muscles. Keep this in mind and do not wave your head back and forth.
Step 3
Frog pull-ups are performed on a bench or bed. Sit on the edge of a bench or bed, lie on your back, put your hands behind your head. Now pull your legs bent at the knees to your stomach. Then straighten your torso into a string and pull your legs again. Knees can be kept together, or they can be bred. With this exercise, the abdominal muscles are worked out.
Step 4
Reverse twists are next. They are performed lying on your back, placing your arms along your body on the floor, raising and bending your legs. You can complicate the exercise if you raise your legs up and hold in this position. Lift your pelvis off the floor, as if you want to stand on your shoulder blades, but not very high. Hands should be on the floor, try not to lean on them. Do not swing your legs to help lift your pelvis. It needs to be lifted only due to the tension of the abdominal muscles.
Step 5
Callanetic twists. These are the same regular crunches. Only unlike the usual ones, callanetics twists are done statically. For example, the designation 1/100 means that you need to perform one move, holding the body at the top point for 100 seconds.
