It's never too late to get ready for the beach season. Get started now and build your abs in one month using an eight-minute series of exercises. You just need to find free 8 minutes every day!
Necessary
- - application with a timer on a mobile phone;
- - gymnastic mat;
- - ventilated room;
- - comfortable sportswear.
Instructions
Step 1
Each exercise in this set is performed for 45 seconds, there are 11 approaches in total. You need to perform them every day and in a month you will get a really decent result. Prepare your workplace and get started.
Step 2
The first exercise is standard crunches. You need to lift your body literally one third of its full range. That is, you do not need to touch your knees with your elbows, as you used to do in physical education lessons at school. Movements are done smoothly, measuredly, even slowly, your task is to work out the muscle.
Step 3
The second exercise is to touch the knees with the elbows. Lying on your back with your knees bent, touch your right elbow to your left knee and your left elbow to your right knee. First work with one elbow for 45 seconds, then 45 seconds with the other.
Step 4
In the next movement, your task is to take a position so that there is a right angle between your body and your knees, and the knees themselves should be bent at the same angle. Touch your ankles with your fingertips, lifting your body in the same way as in the first exercise.
Step 5
In this exercise, bend your knees with your hands on the floor, as in the photo. You need to make small lifts with the body, in parallel with bending the bent knees towards the chest. When it gets very difficult, stop making movements with your upper body, leave only curling your legs.
Step 6
This is an exercise for the oblique abdominal muscles. From a prone position, direct your pelvis and legs to the side, as shown in the photo. Next, make contractions with the body and left elbow towards the opposite knee for 45 seconds. Do the same with the other side, roll over to the other side.
Step 7
In this movement, cross your fingers and stretch your arms forward, your knees bent, as shown in the photo. For each rep, stretch the tips of your palms as far as possible between your legs.
Step 8
Raising the legs while lying down. Your knees are bent, your hands are on the floor, your position on your back remains unchanged. From this position, lift your legs up, preferably with your pelvis.
Step 9
By analogy with the second exercise, touch your knees with your elbows. During the approach, do first with one elbow, then with the other.
Step 10
Place your fingers on the abdominal muscles, as in the picture. Then do regular crunches, one third of full amplitude. The fingers are placed in order to feel the muscle contractions.
