7 simple and effective ab exercises

1. Twisting

This is a standard abdominal exercise. It is during the twisting that the rectus abdominis muscle (it is responsible for the cubes on the abdomen), the pectoralis major muscle, the external and internal oblique muscles, as well as the transverse abdominal muscles, are included in the work.

Performance. Keep your middle and lower back flat against the floor. This way, you avoid hip flexors. Try to keep your hands at your temples, do not stretch up your chin and neck. The abdominal muscles should lift you. On the rise, you should take a deep breath, inhale in the lower position.

Do three sets of 30 reps.

2. Scissors

This exercise is aimed at working out the lower press (abdominal part). The muscles involved in this exercise are the iliopsoas muscle, the fascia lata tensor, the sartorius muscle, the rectus femoris, the long and short adductor muscles, the comb muscle, the rectus, oblique and transverse abdominal muscles, and quadriceps.

Performance. Lie on the floor, stretch your arms along your body and press them to the floor. Raise your legs off the floor and cross over. During the exercise, make sure that the lower back is pressed to the floor. The lower the legs are lowered, the greater the load on the lower press. If you find it difficult to keep your feet at this level, raise them a little higher. If you feel that your lower back is coming off the floor, lift your legs a little higher. Make sure your legs are straight.

Do three sets of 30 seconds each.

3. Diver

This exercise is also aimed at working out the lower press (abdominal). The muscles involved in this exercise are the iliopsoas muscle, the fascia lata tensor, the sartorius muscle, the rectus femoris, the long and short adductor muscles, the comb muscle, the rectus, oblique and transverse abdominal muscles, and quadriceps.

Performance. Lie on the floor, stretch your arms along your body and press them to the floor. Raise your legs off the floor and walk with a small amplitude. The socks should be pulled over themselves, the lower back pressed to the floor. The lower the legs are lowered, the greater the load on the lower press. If you feel that your lower back comes off the floor, lift your legs a little higher and fix this position. Make sure your legs are straight.

Do three sets of 30 seconds each.

4. Twisting with raised legs

effective ab exercises: curls with raised legs

During this exercise, the rectus abdominis muscle, the external oblique muscle, the quadriceps, and the fascia lata (thigh muscles) tenser work. This exercise is more aimed at burning fat, rather than working out the relief.

Performance. Lie on the floor, raise your legs bent at the knees (the angle should be 90 degrees), stretch your arms in front of you. Raise your upper body towards your knees, with your hands reaching forward. On the rise, exhale, in the lower position, inhale. Try not to lift your lower back off the floor or lower your legs. Make sure that your chin is not pressed against your neck.

A simpler version of this exercise is to cross your arms and lie on your chest. More complex - the hands are behind the head or are at the temples.

Do three sets of 10 reps.

5. Swing with a bent leg

During this exercise, the main load is directed to the oblique muscles of the abdomen, but the rectus abdominis muscle, quadriceps, and the fascia lata (thigh muscles) tenser also work.

Performance. Lie on the floor, put your hands behind your head, bend your legs at the knees. The feet should rest on the floor. Perform a twist, during which the right elbow reaches for the left knee towards the middle of the thigh, and the knee moves towards the elbow. During the exercise, try to raise your upper body so that the shoulder blades come off the floor. The lower back should be flat on the floor. Do not press your chin against your neck or pull yourself up with your hands. When twisting, exhale; in the starting position, inhale.

The closer the feet are to the pelvis, the greater the load.

A simpler version of this exercise is that the non-working arm is extended to the side (forms a straight line with the shoulder girdle) and pressed to the floor. This will give you extra support as you twist.

Do 30 reps for each leg.

6. Bicycle

During this exercise, the rectus abdominis muscle, the external oblique muscle of the abdomen, the internal oblique muscle of the abdomen, the transverse abdominal muscle, and the muscles of the legs and buttocks (gluteus maximus) work.

Performance. Lie on the floor with your hands behind your head. Begin to perform movements with your feet as if you were pedaling a bicycle. As you do this, lift your upper body, trying to lift your shoulder blades off the floor. Alternately, stretch your right elbow to your left knee, your left elbow to your right knee. The exercise can be done at any pace. Try not to press your chin to your chest and do not pull your head up with your hands. Remember to breathe correctly: you should exhale for each twist.

Do three sets of 20 reps.

7. Plank "saw"

During this exercise, the muscles of the core (rectus and transverse abdominal muscles, back extensor, trapezius muscle, biceps and pectoral muscles), buttocks and leg muscles (thighs and calves) are included in the work.

Performance. Stand in a plank with an emphasis on your forearms. The elbows should be located exactly under the shoulders, the stomach is pulled in (the navel is pulled up to the tailbone), the back should be straight (there should be no deflections in the lower back). In this position, swing with a small amplitude. When moving forward, the shoulders should be in front of the elbows, and when moving backward, be behind the elbows. Make sure that the back with the legs constantly forms a straight line (without deflections or, conversely, arcs in the lower back).

Do the exercise for one minute.

You can watch the full video with all the exercises: