Strong Abs means a toned belly, correct body position, and a healthy back. Top 6 exercises for perfect Abs.
It is enough to devote 15-20 minutes of exercise a day to see good results in two weeks.
Check with your doctor to make sure there are no contraindications. So, many exercises cannot be performed with spinal hernias, prolapse of internal organs, osteochondrosis, malignant tumors, and after recent operations. Any load is prohibited during the period of illness with fever and pain. Women need to avoid doing abdominal exercises during menstruation, during pregnancy, and for several months after childbirth.
Effective core stabilization exercises
1. Torso forward bends
Perfect exercise for beginners. It helps to develop the flexibility of the spine, engages the muscles of the abs, buttocks, and back. In addition, the hamstrings and thigh muscles are trained. Exercise can be included in a complex for stretching or morning exercises.
Execution technique
The legs are shoulder-width apart, the back is straight, the shoulder blades are brought together. Tighten your abs and bend down. Try to reach with your chest to your hips, not your hands to the floor. It is more important to keep your back straight rather than touching your toes. Hold in the lower position for a couple of seconds and return to the starting position.
2. Side Plank Exercise provides a tangible load on the oblique abdominals. It can be performed both with a straight arm and with a bent arm. Control your speed and range of motion without leaning forward.
Execution technique
Elbow under the shoulder, legs extended or crossed at the feet. The body forms a straight line from head to toe. Raise your hips up, extending your left arm toward the ceiling. Lock in the top position for a few seconds and return to the starting position. After 5-15 reps on one side, repeat on the other side.
Effective abdominal exercises.
3. The crunch This versatile exercise helps build all your abdominal muscles. Twisting must be performed without fully unbending. Thus, during training, the abdominal muscles do not relax and the load is transferred from one side to the other.
Execution technique
Lying on your back, hands behind your head, legs bent at the knees, feet on the mat. On exhalation, the shoulder blades rise, the lower back remains pressed to the floor. Try to do the exercise as smoothly as possible. You don't have to fully raise your core, which will put more strain on your hip flexors and iliopsoas rather than your abs. To make it more difficult, you can raise the legs bent at the knees at an angle of 90 °.
4. Plank What trains: abs, deltoids, chest, hips, lower back, legs.
Execution technique
Take the position of the classic elbow plank. If the usual plank is tired and all ready seems like a very easy exercise, complicate it. Remaining in the starting position, raise your legs one by one. Here's another kind of tricky plank that we recommend doing: stay in the starting position, but now move your legs to the sides. Choose any of the proposed planks and perform it for 30 seconds. Better yet, minutes.
5. Leg Lower
What trains:transverse abs, rectus abdominis
Execution technique
Start lying on back with arms on mat and hands under butt, palms down, legs raised at a 90-degree angle from the floor, feet flexed. Slowly lower legs as far down as possible without back lifting off the ground. Return to start. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move.
6. Mountain Climber
What trains: the lower part of the press, pecs, abdominal muscles, deltoid muscles, triceps.
Execution technique
Lie on the floor, face down, legs joined. Climb up in your arms. Make sure that the pelvis is not sagging or raised too high.
Once you have accepted this position, begin to lift your right leg, bending it at the knee. Pull your knee forward, rounding your back.
Take the starting position. Do the same with the left leg.
You can also lift your leg and pull your knee obliquely. Beginners can do this exercise 5 times. More advanced ones - 7-8 times.
Is there enough abdominal exercise? To achieve the perfect abs, just loading the muscles is not enough: if they are hidden under a layer of fat, the relief will not be noticeable. Therefore, it is important to pay attention to nutrition and skincare, especially if you are not only working on pumping your body, but also normalizing your weight. -
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