Table of contents:
- 1. Workout from Ashley Conrad
- 2. Fat burning workout on the press
- 3. Hellish ab workout
- 4. Dance workout for the press
- 5. Workout on the press according to the tabata protocol
- 6. Training from Pamela Rafe
- 7. Pilates for the press
- 8. Calisthenics for the press
2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
There are exercises for different levels of fitness - choose yours and start working on your body.
1. Workout from Ashley Conrad
In a ten-minute workout, you are asked to complete two circles of ten abdominal exercises. Each exercise is given 20 seconds, there is no rest between them. Special sound signals will signal that it is time to move on to a new movement.
Suitable for: the workout is quite intense, so it will be very difficult for those who crawled onto the exercise mat directly from the couch. The rest are worth a try.
Inventory: without inventory.
What exercises are included in the workout: various variations of twists and planks. As a bonus, at the end you will find two circles of the gluteal bridge and lifts of the opposite arms and legs in a pose on all fours - "birddog".
2. Fat burning workout on the press
The author claims that the workout is fat burning. Performing it, you really have to spend a lot of energy. Each exercise is suggested to be done for 20 seconds with the same rest time. But forget about lying on the rug - you will be actively recovering. For rest, trainer Jordan Yo jumps and runs in place with high knees in between exercises.
Suitable for: everyone.
Inventory: a bottle of water or a dumbbell.
What exercises are included in the workout: various variations of twists and planks.
3. Hellish ab workout
Trainer Brandon Carter suggests doing nine abdominal exercises. Each is given 20 seconds. You can rest between exercises. Carter shows how to do the movements correctly, and two assistants work with him. One of them makes a lighter version of the exercises that are suitable for beginners.
Suitable for: everyone.
Inventory: without inventory.
What exercises are included in the workout: in addition to the traditional lifts of the body and planks, the program also includes unusual exercises. For example, Superman push-ups involve leaning on your feet and outstretched arms and lifting your core using your abs.
4. Dance workout for the press
Instead of twisting, you will find 10 minutes of incendiary dances that actively engage the muscles of the body. The main thing is to make sure that the press works in every movement.
Suitable for: for beginners and dancers.
Inventory: without inventory.
What exercises are included in the workout: all movements are based on abdominal contractions and are performed in an upright position. Among them - standing side crunches, hip rotations and a "snake" body.
5. Workout on the press according to the tabata protocol
Tabata is a high-intensity interval training that allows you to squeeze out the maximum benefit in a short amount of time. Usually, the exercise is performed for 20 seconds, 10 seconds are allotted to rest. This workout is no exception. These are the time slots that Coach Funk Roberts suggests. All exercises will take only 4 minutes.
Suitable for: everyone.
Inventory: without inventory.
What exercises are included in the workout: regular crunches, V-crunches, Russian crunches and a "bicycle" with a body lift - there are four exercises in total.
6. Training from Pamela Rafe
Pamela Rafe's grueling ten minute workout consists of twenty exercises, each performed over 30 seconds. There is no rest between them.
Suitable for: hardy.
Inventory: without inventory.
What exercises are included in the workout: variations of curls and planks, including side planks.
7. Pilates for the press
The short core workout is done slowly and thoughtfully. You have to give up the usual jerks, which are inherent in abdominal exercises, and carefully monitor the movements.
Suitable for: lovers of leisure.
Inventory: without inventory.
What exercises are included in the workout: variations of twists.
8. Calisthenics for the press
Calisthenica is a bodyweight training system. Victor Sanchiz offers several exercises to help build abs without weights. You just have to choose 4-5 movements from the list and do them 4-5 times a week.
Suitable for: trained athletes.
Inventory: horizontal bar and parallel bars.
What exercises are included in the workout: "Highchair" and variations of leg raises.
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