Table of contents:
Video: 5 Exercises For The Abdomen
5 exercises for the abdomen
Let's explore some simple abdominal exercises that you can do at home without any special items or equipment. Remember that these exercises are designed to help you strengthen your muscles, not to pump them professionally.
1 exercise: plank
On a rug or just on the floor, stand on straight arms and straight legs as shown in the picture, straighten your back. Hold your head and tighten your abdominal and buttock muscles. You can even just stay in this position for 30 seconds and all your muscles will work, but to enhance the effect, we suggest adding leg swings, as shown in the picture. Pull your knee towards your chest, while remembering to keep your back straight. Exhale. It is enough to do this exercise 20 times to feel good muscle work. Over time, it will be possible to increase the number of approaches to 2-4.
Exercise 2: raising and lowering legs
Lie on your back and extend your arms behind your head. Find a palm rest and hook onto it. If there is no support, then extend your arms along your torso. Press your lower back to the floor and lift your legs up as shown in the figure. As you exhale, we lower our legs, while inhaling, we raise them. You need to lower your legs to the middle of the distance to the floor, i.e. not completely. The lower back should be pressed in any position of the legs. If you find it difficult to keep straight legs, then they can be bent at the knees. Do the exercise 20 times. Over time, it will be possible to increase the number of approaches to 2-4.
Exercise 3: swing the press
Lie on your back, put your feet on a chair or sofa, press your lower back to the floor, put your hands behind your head, elbows to the sides. Raise the upper body, straining the abdominal muscles and then slowly lower ourselves to the floor, but not completely. Without relaxing we rise to the top again. Raising the body on exhalation, lowering on inhalation. Repetitions - 20 times. Over time, it will be possible to increase the number of approaches to 2-4.
In addition to the three listed abdominal exercises, you can also do exercises for the oblique abdominal muscles.
Exercise 4: lower your legs to the sides
Lie on your back. Lying on your back with your feet together. Hands to the sides, palms on the floor. During the exercise, the shoulder blades remain firmly pressed to the floor.
Raise your legs at a right angle and lower your legs alternately to the left and right sides, maintaining the original position of the legs and holding them together.
You can make this exercise more difficult by locking a medicine ball between your thighs, or simply straightening your legs straight up. Repetitions - 20 times. Over time, it will be possible to increase the number of approaches to 2-4.
Exercise 5: standing bends with weights
This exercise sets in motion the oblique muscles of the trunk, called standing bends with weights for the oblique muscles of the trunk. This exercise makes the waist thinner and slimmer. Take dumbbells in your hands, or any heavy object and begin to perform oblique movements to the sides. Do 20 reps on one side and the same amount on the other. Over time, it will be possible to increase the number of approaches to 2-4.
Author: Aniri G. (specially for Calorizator.ru)
Copying of this article in whole or in part is prohibited.
Movement is life
Popular by topic
7 Effective Exercises For The Buttocks
Tucked hips, seductive buttocks are the prerequisites for feeling confident on the beach or in the pool. Home exercises, which we bring to your attention, will help you find your dream
Obligation Of Basic Exercises In The Training Program
Strength exercises and training with iron have long entered our life and have taken a permanent place in it. How not to "drive" yourself in the struggle for ideal forms and leave time to enjoy life, consider in the article
Sign Of Pregnancy: Pulling The Lower Abdomen
Today we will talk about the main symptom of early pregnancy, when the lower abdomen pulls. You will find out for what reasons this symptom can still occur, when you can assume pregnancy, what to do if abdominal pain is very worrisome, when you should see a doctor, as well as other important questions that women are interested in
Hand Exercises
Open dresses and sleeveless sundresses require your hands to be flawless. Without exercise, the muscles of the arms become flabby, and the influx of fat makes them not very attractive. Often, women do not like exercises for weight loss of hands because of the heavy dumbbells with which they cannot practice for a long time. But you can do without them
Exercises For The Muscles Of The Chest
Almost every woman dreams of having her breasts tightened and elastic. The tone of the pectoral muscles is the key to a beautiful breast. There are a number of basic chest maintenance exercises that can be done at home without any help from others
