Both men and women want to have a beautiful toned belly or embossed and spectacular cubes of the press, and especially in summer. In gyms and fitness centers, an instructor or trainer will help you in choosing exercises, but for various reasons, not everyone can go there. Don't be discouraged, a beautiful abs can be pumped up at home. This will require willpower, desire and regular workouts lasting 10-15 minutes.
Instructions
Step 1
Before starting the exercises, it will be useful for you to know a few secrets of doing the exercises: • Experts recommend sticking to pumping up the press for 8-15 repetitions, no more. From their point of view, an excessive load on the flexor muscles (lying deep in the pelvis) eventually causes the hip joint to be skewed and, as a result, severe pain in the lumbar spine. If you can easily do 30 repetitions on an exercise, try to find it a more difficult option: • Try to exhale that part of the exercise that requires the most muscle tension. Inhaling will increase internal abdominal pressure and stretch the abdominal muscles, which will bulge forward over time • Don't pump your abs, adjust the load smoothly from workout to workout. Pay attention to the lower back - there should be no discomfort and fatigue in it when doing ab exercises.
Step 2
The most effective exercise is hanging legs. • Hanging from the bar, place your hands shoulder-width apart. Slowly lift your straight legs up. Before lowering them to their original position, linger briefly at the top point. Try not to just lift your legs up, but slightly push the pelvis forward. • From the same position, raise your bent legs to the level of the pelvis, as if sitting on a chair. Turn the knees brought together in one direction, then in the other direction. In this case, the pelvis should move in the opposite direction. Linger briefly at the top point and return to the starting position.
Step 3
A variety of supine exercises are also effective: • Lie on the floor (on your back) with your arms supported behind your head. Raise your legs 90 degrees to the floor and slowly lower them down. • Lying in the same position, bend your knees and perform swaying movements as if trying to reach your chest and back to the floor. • Lying on your back, put your legs bent at the knees on a chair, lifting the body, reach your knees with your hands and back. • In the same position, place your hands behind your head and alternate left and right with twisting movements so that your hand is as close to the opposite leg as possible.
Step 4
Side bridges, although not one of the most popular exercises, are great for stabilizing the back and also activating the oblique abdominal muscles. To do this, lie on your side, focusing on your legs and forearm, and lift your pelvis off the floor. Try to keep your back straight during execution. Repeat for different sides.
