6 ab exercises that really work

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

Finding the desired cubes on your stomach is not so difficult if you follow the correct diet and exercise that you will find in this article.

Side bar

• Start position. Reclining on your side with an emphasis on one hand.
• Technique … Leaning on your elbow and feet, raise your hips so that the body is extended in a straight line. Lock your body in the side plank position for 15 seconds. Return smoothly to the starting position.
• Breath. When raising the body, inhale, when lowering, exhale.
• The number of repetitions. Entry Level: 2 sets of 15 seconds. Medium: 3 sets of 30 seconds. Advanced: 4 sets of 60 seconds.

Twisting with the rise of the knees

• Start position. Sitting, hands clasp your knees.
• Technique … Stretch your legs forward, while pulling your body back. It is important that neither the heels nor the back should touch the floor. After that, lift the body and legs at the same time to the starting position. There is a variation of this exercise where the hands are resting on the floor.
• Breath. Down - inhale, up - exhale.
• The number of repetitions. Entry Level: 3 sets of 10 reps. Medium: 4 sets of 20 reps. Advanced level: 5 sets of 30 times.

Torso turns

• Start position. Sitting with legs extended forward.
• Technique … Tilt the body back a little, arms extended forward. Rotate your body to the right and left.
• Breath. Breathe in and out at the extremes at your own pace.
• The number of repetitions. Entry Level: 3 sets of 10 reps. Medium: 4 sets of 15 reps. Advanced level: 5 sets of 25 times.

Twisting with raised legs

• Start position. Lying on your back, arms outstretched to the sides, legs raised up at an angle of 90 °.
• Technique … Raise the body and reach your ankles with your hands. Return slowly to the starting position.
• Breath. When raising the body, inhale, when lowering, exhale.
• The number of repetitions. Entry Level: 3 sets of 10 reps. Medium: 4 sets of 20 reps. Advanced level: 6 sets of 30 times.

Cruciform scissors

• Start position. Lying on your back, the right arm is under the head, the left is extended to the side. In this case, the right leg is freely extended, and the left is bent and rests with the foot on the floor.
• Technique … Raise your straight right leg so that it forms a 90 ° angle, at the same time touch the fingers of your left hand to her ankle. Return to starting position.
• Breath. When twisting, inhale, when returning to the starting position, exhale.
• The number of repetitions. Entry Level: 3 sets of 10 reps. Medium: 4 sets of 15 reps. Advanced level: 5 sets of 25 times.

Alternating leg raises while lying down

• Start position. Lying on your back, hands under your head.
• Technique … Raise one leg first so that it forms a 90 ° angle and then the other. Hold this position for a while, and then lower your legs in turn.
• Breath. When raising the legs, inhale, when lowering, exhale.
• The number of repetitions. Entry Level: 3 sets of 15 reps. Medium: 4 sets of 20 reps. Advanced level: 5 sets of 30 times.

We hope that this selection of exercises will help you quickly find a flat and sculpted belly. The main thing is not to be lazy, study systematically, observe the diet, and very soon you will not be recognized!