Simple ab exercises

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

These 6 basic and fairly simple exercises will help you cope with a small (or large) problem;)

The work on the abs and sides is one of the most painstaking and difficult, since it involves a huge number of muscles, which ultimately help us not only look beautiful, but also help maintain a beautiful posture and normal functioning of internal organs.

I will say right away that you are not tempted to an easy solution to the problem - it will still be difficult. It can be shown easily only on the first approach. If you previously paid attention to the "classic" swing of the press (knees bent or straight legs and lifting the body up), it will be difficult to do these exercises on the press, if only because these muscles practically did not work.

Generally speaking, it is possible to talk about the mistakes that people make while working on the press for quite a long time and single out a separate topic for this. Fitness experts Jill Miller and Eva Pelegrin believe the same. Standard abs work for many involves only the external muscles. And the study of the internal abdominal muscles remains on the sidelines. Those who train with a fitness instructor will understand what I mean. Therefore, I will try to be brief.

Exercise number 1

Lie on your back, spread your arms to the sides and fix your back so that your shoulder blades lie on the floor. Slowly raise both legs together to a right angle with the body and also slowly lower to the right. Hold on without putting your feet on the floor for one deep breath and return to the starting position.

Perform two approaches 10 times alternately on each side.

Exercise number 2

Lie on your back with your legs bent, knees together, feet flat on the floor, arms along your torso. Slowly while inhaling, simultaneously bring your hands back behind your head and lift your pelvis and spine (vertebra by vertebra) up. As you exhale, slowly return to the starting position. Perform 7-10 repetitions.

Exercise number 3

Place a small pillow or rolled towel under your basin. Hands are straightened behind the head, palms up on the floor. Slowly lift your left leg up to a right angle with the body, the left leg is straight and slightly raised above the floor. Hold in this position for 30 seconds, breathing deeply. Return to the starting position and do the same with the left leg. Perform 15 turns on each leg.

Exercise number 4

Sit on the floor, take a light weight in your hands. The knees are slightly bent, the navel is pulled in, the abdominal muscles are tense, the back is straight. You begin to shift your weight from one side to the other, constantly keeping your abdominal muscles tense. Perform 2-3 approaches 10 times on each side. And don't forget to breathe!

Exercise number 5

Squat on toes shoulder-width apart, your hands rest your palms on the floor, your stomach is pulled in. Turn the body to the left and straighten the right leg, the pelvis and knee of the left leg are open. Return to the starting position and change your leg. You need to change legs quickly, 10 repetitions on each side. Perform 3 to 5 sets.

Exercise number 6

Get into a push-up position with your knees bent and on the floor, your hands should be resting on a towel, your shoulders are lowered, your stomach is pulled in. Slowly move your arms forward so that your chest touches the floor, your back is straight, and you do not bend in the lower back. Relax and return to the starting position. The level is more difficult - slide forward with your hands on a towel, your stomach is pulled in, your back is straight. Perform 2-3 sets of 10 reps each.