To have a beautiful abs, you need to try to reduce the fatty layer in the abdomen, and at the same time strengthen the abdominal muscles with the help of special exercises. The best ab exercises are those that can make your whole body tense by supporting your back.
Instructions
Step 1
Bend by lying on the floor (on a mat or rug) and stretch your arms in front of your chest. Lift your knees up as far as possible. Avoid placing your hands behind your head, as this can create tension on the lower muscles, which is completely unnecessary, but you can cross your arms in front of your chest or raise your hands to ear level (without holding your head and neck).
Step 2
Slowly lift your upper torso, pull it towards your knees, contracting only your abs. Be careful when performing this exercise: in no case do not lift your back completely - this will lead to tension in the back.
Step 3
As soon as your shoulders begin to rise from the floor, exhale through your mouth. After your shoulders are off the floor, hold your breath a little. Once they reach their highest level, exhale the rest of the air from your lungs using the diaphragm.
Step 4
Lower down slowly with the help of the lower back muscles, exhale through the nose. The exhalation should be slow and continue until the shoulders drop to the floor. Then gently lower your head.
Step 5
Perform torso lifts while sitting. Lie on the floor, raise your knees (with your feet on the floor), cross your arms in front of your chest, or raise them to ear level.
Step 6
Try to sit with your back straight. Get down to the floor. If this exercise is easy, use an incline bench for practice, or do it with a gymnastic ball. In the future, you can perform torso lifts in a sitting position, using additional weight - it must be kept on the chest during the exercise.
Step 7
Do the bike exercise. From a prone position, raise your legs and circle in the air, as if you were riding a bicycle. Make movements with your feet, as if twisting imaginary pedals. Complicate the exercise - put your hands behind your head and pull your left knee towards your right elbow and then your right knee towards your left elbow.
