Tightened muscles and a flat stomach almost never go out of style. You can achieve excellent results in a short time at home. Useful tips and a special set of exercises will help you with this.
A set of exercises
Reverse crunch is an exercise that will help you effectively pump your lower abs. Starting position - lying on your back, arms are located along the body. Tighten your abs as much as possible and gradually lift your legs up. Lift your pelvis as high as possible. Return slowly to the starting position. The exercise should be repeated 12-15 times in 2-3 sets.
The diagonal curl will help build your oblique abdominals. Lie on the floor. Bend your legs at the knees. Place your hands behind your neck with your elbows apart. Slowly lift your body up, reaching with your right elbow to your left knee. Return to starting position. Now reach with your left elbow to your right knee. Repeat the exercise 20-25 times in 3 sets.
Normal twisting is aimed at pumping the upper press. It is performed from a prone position. The legs are slightly bent at the knees, the arms are located behind the head. Gently lift your upper body. Return to the starting position gradually.
Please note: when performing the exercise, the lower back should be firmly pressed against the floor surface. The exercise should be repeated 30-50 times, depending on physical fitness.
The following exercise will also help to pump the lower press. Lie on the floor. Place your hands along the body. Gradually raise your legs up so that they make a right angle with the body. Fix this position for 3-5 seconds. Slowly lower your legs down. Repeat the exercise 15-20 times in 3-4 sets.
Correct abs workout
It is believed that good abs are simple and easy to pump up. In fact, this is not at all the case. To achieve a good result, you should regularly practice and exercise correctly.
For the upper part of the muscles, the basic exercises are raising the legs from a sitting position with an emphasis on the hands. At the same time, movements are effectively performed in the vertical and horizontal planes. This exercise is also suitable for medium abs.
The body ups are also good. The exercise can be performed on a special bench. If you sit on a chair, fixing your legs at the bottom, and then tilt the body back and return to its original position, then the exercise will be directed to the middle press and its upper section.
For pumping the lower press, experts also recommend exercise on a special bench with a gradual raising of the legs or raising the legs while lying on the floor. Raising your legs up from a lying on your side or lateral bends are the simplest exercises for pumping your lateral press.
