Workout of the Day: 10 minutes for strong abs. And no risk to the back

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Static exercises with little rest.

This workout consists entirely of static work: you take different positions and hold them for a certain time. The poses of the complex will perfectly load the rectus, external and internal oblique muscles of the abdomen, hip flexors. The shoulder girdle, buttocks and hips, back extensors will also work.

At the same time, due to statics, training has a gentle effect on the spine, so you do not risk aggravating back problems, if any.

How to do a workout

Hold each position for 20 seconds, then rest for 10 seconds and move on to the next. Here are the exercises you need to do:

1. Holding hands and feet while lying on the back.
2. Static twisting.
3. Hand-to-foot fold.
4. "Boat".
5. Holding the legs.
6. Static V-fold with arms at the sides.
7. Tilt of straight legs to the left.
8. Inclination of straight legs to the right.
9. Side plank on the left hand.
10. Side plank on the right hand.
11. Plank on straight arms.
12. Hold at the bottom of the push-up.
13. Long lever bar.
14. Forearm plank.
15. Forearm plank on the left leg.
16. Forearm plank on the right leg.
17. Static "rock climber" on the left leg.
18. Static "rock climber" on the right leg.
19. Superman.
20. Bearish bar.

How to do exercise

Holding hands and feet while lying on your back

Press your lower back to the floor, raise your arms and legs straight and try not to lower them until the end of the interval.

Static twisting

Bend your knees, lift your shoulder blades off the floor, and extend your straight arms into the wall in front of you.

Hand-to-foot fold

Raise your straight legs, you can bend your knees slightly so that you don't pull on the back of your thigh. Stretch with straight arms to your legs, tighten your abs.

Boat

Try to keep your lower back in a neutral position, do not slouch.

Holding legs

Keep your straight legs low off the floor. Try not to change the level until the end of the interval.

Static V-fold with arms at the sides

Try to keep your back straight and not bend your legs.

Tilt of straight legs to the left

Rest your palms on the floor, try to press both shoulders to the mat.

Tilt of straight legs to the right

The same movement, only in the other direction.

Side plank on the right hand

Stand with support on your right forearm, extend your other hand to the ceiling. Make sure that the body remains in the same plane, tighten the abs and buttocks.

Side plank on the left hand

Repeat the previous exercise using the other arm.

Plank on straight arms

Make sure that your lower back does not collapse - tighten your abs and buttocks to avoid this.

Hold at the bottom of the push-up

Bend your elbows and lower yourself into a push-up. Hold your body in this position by contracting your abs and glutes.

Long Lever Plank

Place your arms so that your hands are in front of your shoulders, not directly below them. Watch your lower back: if you cannot keep it from arching, exclude this movement.

Forearm plank

Place your elbows on the floor and tighten your abs and glutes to maintain a firm core.

Left forearm plank

Lift your right leg off the floor and try to maintain a straight body position - without skewing to one side.

Right forearm plank

Repeat the previous exercise using your left leg.

Static climber on the left leg

Bring one knee closer to your chest, tighten your abs as hard as you can.

Static climber on the right foot

Repeat the previous exercise on the other leg.

Superman

Raise your straight arms and legs, tighten your buttocks to better load them. Do not lift your head - look at the floor in front of you.

Bearish bar

Place your hands under your shoulders, bend your knees and hips at right angles.