There are many exercises for developing abdominal muscles. Choose among them those that will be optimal for you, giving a load on the abdomen.
Necessary
sports suit
Instructions
Step 1
Warm up for all muscle groups.
Step 2
Exercise "Bicycle" is the most effective exercise for the development of the abdominal muscles. It involves all the muscles in this group. The main load falls on the anterior abdominal muscles.
It should be performed while lying on your back on a firm, level surface. At the same time, put your hands behind your head. Then bring your knees to your chest without straining your neck. Your shoulders should still be touching the floor. Straighten your right leg, keeping it at a 45-degree angle to the floor. At the same time, rotate the upper half of the body, trying to touch the right elbow to the left knee, which remains bent.
Then straighten your left leg and pull your upper torso so that your left elbow touches your right knee. Repeat 15 times for each side.
Step 3
Another effective exercise is lifting the body to the crossed legs.
Do it while lying on your back. Raise your straightened legs up, cross them in the air at the knees. Raise the upper half of the body, trying to reach the legs with the chest. Place your hands as you like, you can hold them behind your head, you can stretch them along the body. Repeat lifting the body in this position 15 times.
Step 4
An exercise that puts a load on the lower abdominal muscles is called reverse twisting.
As in the previous exercises, the starting position is lying on your back. Put your hands on the floor, raise your legs above the body, either bending them at the knees, or straightening and crossing them. Make sure that the hips are at a right angle to the body.
Tighten your abs and try to lift your pelvis, pull your legs towards the ceiling. Be careful not to strain your back and neck muscles.
