To make your belly flat, with beautiful "cubes", try exercises that work out the abdominal muscles in a complex manner. After all, this is how they work in everyday life. You will become stronger, and your abs will very soon acquire the desired relief.
Necessary
- - gymnastic mat;
- - weighted ball weighing 1 kg;
- - fitball with a diameter of 55 cm.
Instructions
Step 1
Before starting a workout, you need to warm up your muscles. For ten minutes, rotate your body and arms in a circle. At the end, gently pull your back and abdominal muscles, lingering in the stretch for 20-30 seconds.
Step 2
The first exercise will be twisting. Do it while lying on your back. At the same time, fold your straight arms with your palms down along the body, bend your knees slightly and bring them together, your feet on the floor. To make the back take the correct, neutral position - tighten the press. Inhale, then exhale slowly for a count of ten, bringing your knees up to your chest. At the same time, stretch your shoulders and forehead to your knees, lifting your back off the floor, raise your arms and stretch them parallel to the floor. Lock the body in this position for a count of five. The abdomen should be pulled in, so with each count, the tension of the press should be controlled. Return to the starting position on a slow exhalation, counting to ten. Repeat the exercise five times. When performing it, all the muscles of the press are involved, especially the rectus muscle.
Step 3
The next exercise is the familiar "bike", complicated by weights. Lie on the mat, keeping the ball at chest level. At the same time, the elbows should look in different directions. Bend your knees so that your calves are parallel to the floor. Raise your shoulders and head, take a breath. Then - exhale for five counts. During this time, you should turn the body to the right, pulling your left elbow to your right hip, while simultaneously pulling your left leg forward at an angle of 45 degrees to the floor. Keep your elbows bent and pointed in different directions. Inhale again. As you exhale, slowly return to the starting position without lowering your head and shoulders. At the same slow pace, repeat the exercise in the opposite direction. Perform eight repetitions, changing the direction of the curls. During the exercise, the main load is borne by the oblique muscles of the press, but all other muscles are involved in this process.
Step 4
The last exercise is lifting the fitball with your feet. Lying on the rug, put straight arms behind your head, squeeze the fitball with your calves. To help your spine take its natural curve, tighten your abs. As you inhale, bend your knees slightly and lift the fitball with your feet 45 degrees from the floor. Exhaling slowly, for a count of five, using your abs, raise your head and shoulders and reach for the ball with your hands. Lower your shoulders and head while holding your legs with the fitball in place. Repeat the exercise eight times. When performing it, all the muscles of the press are worked out, and most importantly - the internal transverse and oblique.
Step 5
For high efficiency, this complex must be performed three times a week. Change the order of exercise each time. Take a break between classes for at least 48 hours.
