Abs is not one big muscle. This includes the rectus muscle, the internal and external oblique muscles, and the transverse muscles. The muscles of the lower section are the weakest, therefore, with ordinary abdominal exercises, the upper segment of the rectus muscle takes the main load on itself, and the lower one remains unworked. This is the main problem when working on the abdominal muscles. Do the lower core exercises first to isolate your upper abs.
Necessary
- - gymnastic mat;
- - gymnastic bench;
- - barbell;
- - weights for the legs;
- - crossbar or wall bars;
- - dumbbell.
Instructions
Step 1
Lie on your back. Raise your shoulders and press your palms to the floor. Now, alternately pull your knees to your chest and straighten your legs again without touching the floor. Make sure that your back does not arch.
Step 2
Lie on your back, put your hands behind your head, spread your elbows. Place a weight on your ankles. Raise your shoulders and pull the knees of your slightly bent legs to your chest. Bend over by lifting your buttocks. Make sure that the back of the head is in line with the body.
Step 3
Kneel down in front of a barbell. Grab the bar, hands with a straight grip shoulder-width apart. Contract your abdominal muscles and roll the bar in front of you so your hips and back form a straight line. Do not bend your back at the lower back. Using the force of the press, return the barbell back.
Step 4
Sit on the edge of the gymnastic bench, lean back 25 degrees. Bend your knees slightly, squeeze a dumbbell between your feet. Now pull your knees up so that a right angle forms between your torso and hips. Lock the position for 2 seconds and lower your legs, but do not place them on the floor.
Step 5
Hang from the bar with a wide, straight grip. Raise your straight legs as high as possible. Hold for a short while at the top point and slowly lower your legs. If the exercise is difficult, try doing it on the wall bars to have back support. You can also do it by lifting your legs bent at the knees.
Step 6
Sit on the edge of the gym bench with your legs extended in front of you. Raise your straight legs so that a right angle forms between them and the body. Straighten your arms in front of you, clasping your hands in a lock. Keeping your feet on the weight, turn the body to the sides.
Step 7
Lie on your back, stretch your arms and legs in one line. Without bending your arms and legs, lift your legs and body at the same time. Touch your socks with your fingers.
Step 8
Lie on your back. Extend your arms and legs in one line. Then dilute slightly. Raising your upper body and right leg, pull your left knee towards your chest, and with your right hand reach towards your left foot. Then, without pausing, switch sides.
