To see the beautiful relief press on your stomach, you won't need to do crunches and hanging leg raises for hours every day. For gorgeous, sculpted abs, only two factors are important:
- Level subcutaneous fat should be no more than 12%. 10% is ideal.
- Abdominal muscle thickness.
As you may have noticed, the first place is still the low percentage of subcutaneous fat, and not the size of the abdominal muscles. Historically, a large supply of fat accumulates in the abdominal area, which is why, if you have a lot of fat, then you will not be able to see those treasured “cubes”, even if you constantly perform the most effective exercises for the press and they are very well developed. It's all about nutrition and keeping your muscles lean.
What exercises are most effective for the abs?
If you want to develop a beautiful and sculpted abs, you should also not forget about the oblique (abdominal) abdominal muscles, which are worked by adding side twists to your regular exercises (for example, lifting the torso or pelvis). But you shouldn’t do them in every exercise, because... Too much developed abdominal muscles will increase your waist size. Since the most effective exercises for the press are lifting the torso from a lying position, the upper part of the body will develop better and faster. Therefore, you should not forget to work on your “lower abs,” although developing this part is a little more difficult, since hanging leg raises are not as easy as crunches due to the increased range of motion.
One of best exercises for pumping up sculpted abs. During the movement, the rectus and external oblique abdominal muscles are used, as well as the rectus femoris muscle. Hanging leg raises can be done both on the horizontal bar and on special equipped parallel bars with a backrest and pads for the arms. The easiest option is to perform leg raises while lying on a bench, and as your fitness increases, move on to more complex types of exercise.
Execution technique
- Take a position in the machine, place your hands on the lining of the parallel bars and fix them, lean your torso against the back, straighten your back.
- As you exhale, begin to quickly raise your legs up. If it is difficult for you to lift your straightened legs, then bend them at the knees.
- Slowly lower your legs into starting position, make the descent controlled, do not make sudden movements.
- To engage your obliques more, perform diagonal crunches.
Crunches can be performed in different ways; now there are many special simulators for this, different benches, a Roman chair, etc. Despite the abundance of specialized benches for crunches, the most effective option are considered twisting on the floor.The exercise uses the rectus abdominis muscle, as well as many muscles abdominals. To complicate the execution, you should place your legs bent at the knees on a bench and your hands behind your head. It will be very difficult for beginners to train on the floor; it is better for them to start with training on simulators and then move on to more complicated options.
Execution technique
- Lie face up on the floor, bend your knees as much as possible, place your hands behind your head, and spread your elbows to the sides.
- Tightening your abdominal muscles, tear off shoulder girdle from the floor and lift it as high and close to the pelvis as possible. From the top point, smoothly lower yourself to the starting position.
- Do not jerk while driving. Inhale as you lower and exhale as you rise.
Since there are so many variations in performing hanging leg crunches and leg raises, the technique of the movements will often differ. At the end of the article, you will be able to learn the specifics of the technique for performing these exercises from video clips in which everything is explained very clearly.
1.To develop beautiful and sculpted abs, you need to train them every day.
The outline and appearance of the abdominal muscles were already given to you at birth, i.e. genetically. Therefore, even the most effective abdominal exercises will only help you make them thicker, not bigger, i.e. you can no longer change their shape. The abdominal muscles are essentially the same muscles as the biceps, chest, back, etc. So you need to train them absolutely the same (1, maximum 2 times a week), because the muscles also need to rest and recover, otherwise there will be no growth muscle tissue there won't be. Those whose abs respond to physical activity very well, sometimes they don’t do exercises on it at all, because... The abdominal muscles work as stabilizers when performing any heavy basic exercises. The so-called “overkill” in the development of the press can lead to disproportions among professionals, because visually the waist may appear wider.
2. Abs require a lot of reps.
Another piece of nonsense that came from nowhere. As we have already said, the abs are an ordinary muscle. Therefore, respond to large number repetitions of exercises, it will be the same as other muscles, namely, it will develop its endurance, and not the thickness of the muscles.
3. For elaboration different parts the press needs different exercises.
Any, even not the most effective exercise for the press includes it entirely. Just in different exercises the upper and lower parts are loaded to different degrees. For example, reverse crunches or leg raises involve more of the lower part, while lying down crunches involve the upper part. And, since for many people the lower abs are lagging behind, when choosing exercises, lean more toward reverse crunches or hanging leg raises.
Features of the technique of performing crunches on the floor
Hanging leg raise technique
Add these exercises to your workouts and become the owner of abs of steel.
Six or eight-pack abs are the cherished dream of many men, but not everyone knows how to achieve this cherished ideal. You can achieve a steel press not only endless crunches, there are many other equally effective exercises; By the way, too many twists can negatively affect the lower back. It's time to expand your arsenal of dream abs exercises.
The most effective abdominal exercises
It doesn't matter if you choose one exercise and build up your endurance or do five exercises at a time, these workouts are what you need to achieve your goal. Good luck!
Exercise "Polisher" with a barbell
Lie on your back, hold the barbell with outstretched arms at chest level. Without bending, lift your legs up. Lower your legs to the right, without touching the floor. Return to starting position and repeat on the left side.
Advice: When your legs are lowered as close to the floor as possible, stay in this position for a couple of seconds. This will not only allow you to work your oblique muscles more effectively, but will also strengthen your core muscles, which in this position actively tense to maintain balance.
Hang 5 kilogram weights on the barbell. Grab the barbell overhand grip, with your hands shoulder-width apart. Stand with your shoulders directly above the barbell and slowly roll the barbell away from you, then back to the starting position.
Advice: The further you move the bar, the heavier it gets. Don't try to jump over your head and make sure your hips don't sag. One short repetition with correct posture much more effective than moving the barbell as far as possible with a hunched back.
Rotations of the body with the traction of the upper block (“Lumberjack”)
Stand a short distance to the side of the machine, feet shoulder-width apart, and grab the cable handle with both hands. Without bending your arms, pull the cable down towards the opposite knee, rotating your body as you do so. Bend your knees slightly and lean on your far leg. Slowly return to the starting position.
Advice: Make sure that the cable does not “pull” you into the starting position, otherwise the effectiveness of the exercise will be halved. Return to the starting position slowly and with resistance. As you move backwards, slowly count to three.
Rotations of the body on the block
Grasp the cable handle with both hands so that your left arm is fully extended and crosses your body. Moving only your arms, pull the cable in the opposite direction until your right arm is completely straight. Return to the starting position and repeat the exercise.
Advice: Fix the position of your arms and shoulders, suppress the desire to tense these muscles to help yourself. The better you are able to isolate your core, the faster you'll be able to boast six-pack abs.
dragon flag
Lie on your back, grab the bench above your head with your hands. Bend your knees and push your legs up toward the ceiling, thereby lifting your back off the bench. Slowly lower your legs and return to the starting position, then repeat.
Advice: Although this makes the exercise easier, do not swing your legs at the top. Instead, slowly stretch your legs to a crunch before pushing them upward.
Leg raises while lying on a bench
Lie on a bench, on your back with your legs hanging over the edge. Hold the edge of the bench with your hands to maintain balance. Keep your legs as straight as possible. As you exhale, raise your legs perpendicular to the floor. Then slowly return to the starting position.
Advice: Press your lower back against the bench - this will not only allow you to specifically work on your abdominal muscles, but will also protect your spine from injury.
Throwing a medicine ball on the floor
Stand with your legs slightly bent, holding a medicine ball in straight arms above your head. Lean forward slightly and, using your core muscles, hit the ball as hard as you can on the floor about 30 centimeters in front of you. Let your hands follow the ball to avoid falling forward. Catch the ball and repeat the exercise.
Advice: Make sure to perform this exercise as an abdominal exercise and not a shoulder exercise. Focus on curling your abs as you throw the ball to the floor. You will be surprised how much stronger you will become. The ball will bounce so high that you will have to avoid rooms with low ceilings.
V-crunch with medicine ball
Lie on your back, holding the ball above your head. Stretch your arms and legs, raise your palms and feet slightly above the floor. At the same time, lift your torso and legs up. Try to touch the medicine ball to your feet. Then slowly lower yourself back to the floor.
Advice: Don't let the weight of the ball pull you back to the floor. Make sure you have good technique and keep your shoulders off the floor. This way, the abdominal muscles will work throughout the entire exercise.
Leg and body raises
Lie on your side, put your right leg on your left. Place your right hand behind your head, move your elbow to the side, and place your left hand in front of you for balance. Perform a twist, while trying to touch your right elbow with your right foot. Do the required number of repetitions on your left side, then on your right.
Advice: If you're new to this exercise, you'll be more likely to feel tension in your hip flexors than in your obliques. Stretch after each set to loosen the tendons and increase the number of repetitions.
Side crunches
Lie on your back, bend your knees, and place your feet on the floor. Place your right hand behind your head, move your elbow to the side, left hand Place your palm down and perpendicular to your body. Tighten your abs, lift your shoulders off the floor, and reach your right elbow toward your left knee. Slowly lower yourself to the starting position. First, perform the required number of repetitions on one side and only then move to the other.
Advice: Perform this exercise at the end of every abdominal workout. This exercise is best for creating abs of steel.
Plank with two-point support
Stand in the classic plank position: legs and arms are straight, shoulders are above the palms, the abdominal muscles are tense, the whole body is in a straight line. Tighten your abs and, resisting the urge to raise your hips, lift right hand And left leg parallel to the floor. Slowly return to the starting position and repeat on the opposite side.
Advice: Raising two limbs turns a standard plank into dynamic exercise for high-quality development of abdominal muscles. If, of course, you follow the execution technique. If you have trouble maintaining your balance, lift one limb at a time.
Body Lifting
Get into a plank position, supporting yourself on your forearms, with your hands shoulder-width apart. Place your palms on the floor and stretch your body upward, while your torso remains straight. Slowly lower to the starting position and repeat.
Advice: Is your goal not only pumped up abs, but also big and strong shoulders and arms? This exercise combines upper body work using a plank - 3 sets of 20 reps from any plank.
Crab
Sit on the floor, hands behind your back, knees bent in front of you. Lift your hips up, supporting yourself only on your palms and feet. Start walking using both your arms and legs.
Advice: Raising yourself just a couple of centimeters above the floor will only put stress on your shoulders. Keep your hips as high as possible. Try to walk about 25 meters and ignore the chuckles behind you.
Spider movement
Starting position: lying position. Lift one leg off the floor and pull it towards your elbow. Hold this position for a moment, then return to the starting position and repeat with the other leg.
Advice: To add complexity to the exercise and work your obliques more effectively, after pulling your knee toward your elbow, move your leg back a little, then pull your knee back toward your elbow and only then return to the starting position.
Crunches with leg raises
Lie on your back, stretch your arms up above your head. Pull your knees to your chest and at the same time lift your back off the floor and, helping yourself with your hands, perform a twist. Return to the starting position and then repeat.
Advice: Stretch your arms above you throughout the exercise. This will increase the range of motion, which has a positive effect on the work of the abdominal muscles.
Swing your legs
Lie on the floor, raise your heels 10-15 centimeters from the floor, while straining your core muscles. Alternately lift one leg and lower the other, as if you were swimming in a pool.
Advice: Cross your legs left and right, not just up and down. Then your abs will work in different directions, also using the oblique abdominal muscles.
Hanging Leg Raise
Grasp the bar, making sure that while hanging, your feet do not touch the floor. Allow your straight legs to pull your pelvis slightly back. Tighten your abdominal muscles and raise your legs until they are perpendicular to your torso. Stay in this position for a short time, then slowly return to the starting position.
Advice: Allow your legs to swing freely after each repetition. This will force you to tighten your abs more to avoid excessive swinging. If you hang around, you won't achieve success.
Crunches on the upper block “Prayer”
Kneel in front of the machine, holding the cable handles on either side of your neck. Without moving your hips, using only your abdominal muscles, try to reach your hips with your elbows. At the bottom point, hold for a few seconds and then return to the starting position.
Advice: Don't be afraid of aggravation. This is one exercise that doesn't depend on your body weight and you don't have to do 20 reps to figure it out. Keep a steady pace and do not make sudden movements.
Raising the torso with a sandbag
Lie on your back, bend your knees, hold a sandbag on your arms outstretched in front of you ( sports equipment- a bag of sand). Tighten your abs and lift your torso up so that your upper body forms a V with your hips. Slowly return to the starting position.
Advice: To make the exercise easier, rest your feet on something. In another situation we'd call this cheating, but you're doing the exercise with extra weight, so it's forgivable.
Russian crunches with weights
Sit on the floor with your legs straight in front of you and hold a sandbag with your arms outstretched in front of you. Quickly turn the body left and right, while moving the sandbag in different directions.
Advice: Avoid moving your shoulders and glutes to isolate your abs as much as possible. This will force your core muscles to work even harder to absorb the impulse from shifting the bag.
The secret to perfect abs
Update your training program these abdominal exercises.
If your belly is a real problem for your self-esteem, then you are not alone. Many people suffer from abdominal obesity, and the average waist size reaches 99 cm!
Belly fat not only spoils appearance and reduces self-confidence. It also causes serious damage to health and requires close attention.
In fact, abdominal fat is very dangerous: its excess leads to the development of heart disease, type 2 diabetes and some types of cancer. Fat cells produce substances called cytokines, which are responsible for the development of chronic inflammation, which in turn contributes to the appearance of cardiovascular diseases and type 2 diabetes.
There are two types of fat in the abdominal area - subcutaneous and visceral.
This type of fat is located just under the skin. Its content in the body can be assessed by measuring the thickness of the skin fold with a caliper.
Although it is unpleasant to look at, it is less harmful than visceral fat. Only 10% of subcutaneous fat is located in the abdominal area. And very little fat is found in the internal organs - the liver and muscles.
Visceral fat
Excess visceral fat harmful to your health.
This fat is found deep in the abdominal cavity. He lies around internal organs and does nothing but harm to your health. Because fat cells release harmful substances in close proximity to vital organs, they can develop significant damage.
This type of fat is called the “metabolic killer” because it increases the risk of cardiovascular disease.
By losing excess belly fat, you'll be able to do more than just fit into old jeans or strut along the beach in a chic bikini. It's much more than that. This is an opportunity to significantly reduce the risk of developing cardiovascular diseases and diabetes, as well as delay the onset of health problems for years.
There is one “but”: fat in the abdominal area is one of the most “stubborn” in human body and, unfortunately, simple crunches, even 100 per day, most likely will not reduce your health risks.
“Belly fat not only spoils your appearance and reduces your self-confidence. It also causes serious health damage and requires close attention.”
In order to increase the effectiveness of your workout, you need to add exercises to your program that engage every muscle cell in your abs. This approach allows you to engage all the abdominal muscles, and not just the “six pack”. This is how you need to work so that they finally show up.
Your abs are made up of three muscles:
Rectus abdominis muscle: the most famous abdominal muscle (“six pack”). It helps support the spine and back during daily activities, such as bending or lifting something from the ground. Crunches are suitable for training.
Lower abdominal muscles : The transverse abdominis muscle is the lower abs. Many studies show that it cannot contract in isolation, so crunches are not suitable for pumping it up. One way to strengthen the transverse abdominal muscle is to “suction” the navel to the spine. The list below describes other exercises that will also help strengthen your lower abs.
Internal and external oblique muscles : The oblique muscles are the lateral parts of the abs. They allow you to rotate your torso and bend it to the sides. The list below includes exercises that strengthen the oblique muscles and tone the entire abs. When excess fat collects above the oblique muscles, it is called a “lifeline.”
Effective basic exercises must be included in your program! They will make your stomach flat and help you lose weight. overweight. It is also very important to make changes to your diet. No matter how effective abdominal exercises are, you won't achieve anything without proper diet. Healthy eating allows you to accumulate less fat and burn it faster, and in a natural way.
Resistance exercises and aerobic exercise together will lead to the most optimal results!
All the examples on our list are a combination of Pilates, yoga, barre and core strengthening exercises that will get rid of excess abdominal fat, strengthen and tone the abdominal muscles.
In order to see full description each exercise, scroll down the article.
The Best Ab Exercises for Women
#1: DeadBug
This exercise strengthens your core and abdominal muscles. As the name suggests, this exercise involves simulating a dead bug by lying on your back with your legs in the air.
This exercise is widely used in Pilates to strengthen and tone the abdominal muscles. DeadBug teaches you to move your hips and shoulders in isolation while keeping your spine still. This helps develop coordination and strength in the abdominal and lower back areas.
How to do:
- Lie on your back on a yoga mat with your arms and legs raised toward the ceiling.
- Take a deep breath and tighten your abs. As you exhale, lower your right leg and raise your right arm behind your head.
- Alternate legs and arms. Do 8-12 reps on each side.
No. 2: Plank
The plank looks deceptively easy. There are no repetitions, let alone movements. You don't need to lift weights. This is an exercise during which no torso movements are needed at all. But for most people, stay in the plank for more than 15 seconds and hold correct posture insanely difficult.
This one is simple but very effective isometric exercise for the abdominal muscles is quite difficult, because every muscle in the body tenses to maintain the pose. This intense exercise builds strength in your core, shoulders, arms and buttocks.
Overall, planking will help you develop strong abs and lower back, reducing the likelihood of injury to these areas.
How to do:
- Lie on your stomach on the floor, legs extended, elbows bent and directly under your shoulders. Clasp your hands.
- Feet hip-width apart, elbows shoulder-width apart.
- Tighten your abs and then straighten your toes to lift your body (forearms remaining on the ground) and form a straight line from head to heels.
- Hold for 30-60 seconds or as long as you can.
#3: Plank with push-ups
Plank exercises keep your spine in a neutral position while working your core. Core stabilization during movement is referred to as “dynamic stabilization” in professional environments. Just holding a plank is already a challenge, but stabilizing and maintaining the pose while you move your arms and legs is a whole new level.
These exercises increase the strength of your entire body. Work your arms, chest, shoulders and even gluteal muscles. Since your legs are the only part of your body that remains in constant contact with the floor and supports your entire body weight, your legs work isometrically when moving your arms. This is truly a full body workout.
How to do:
- Begin the exercise in a plank position, keeping the weight on your forearms.
- Your body forms a straight line from your shoulders to your ankles.
- Tighten your core and abs as if you were about to be punched in the stomach.
- Lift your body up, straightening your arms in turn. Pause and then return back to your forearms. This is one repetition.
No. 4: Russian twist
This exercise works your obliques and abs while also strengthening your core. This is a dynamic exercise that is one of the best for rowers. It involves and works the same muscles that are tensed when rowing.
How to do:
- Sit on the floor with bent knees, lift your feet off the floor. Clasp your hands together and extend them straight in front of your chest.
- Bend back so that your torso is at a 45-degree angle to the floor.
- Tighten your muscles and turn to the right as far as you can. Hold for 1-2 seconds, then return to the starting position and repeat the same for the left side.
- Continue alternating until you've done 8-12 reps on each side. Perform 2-3 approaches.
#5: Bicycle Crunch
This exercise is the best for the abs, and it deserves this title. A study conducted at San Diego State University compared 13 of the most common ab exercises to determine which was most effective. Each exercise was assessed based on the strength of muscle stimulation, which was measured by EMG. The rectus abdominis, external and internal oblique muscles were assessed.
While the standard crunch has proven to be ineffective, the bicycle crunch has proven to be one of the best in all areas of the abdomen, engaging and stimulating most of the abdominal muscles and getting those coveted sculpted six-packs.
How to do:
- Lie on the floor on a yoga mat with your lower back pressed into the ground and core engaged.
- Place your hands behind your ears, gently supporting your head. Pull your knees toward your chest to an angle of approximately 45 degrees.
- Raise your upper back until your shoulder blades clear the floor. Don't strain your neck.
- Brace your abs and straighten your right leg at a 45-degree angle to the ground, rotating your upper body to the left, bringing your right elbow toward your left knee. Move not only your elbows, but also your chest.
- Alternate legs and arms. Do 8-12 reps for a total of 2-3 sets.
#6: Hand-Touching Toe Crunch
When talking about “fat-burning workouts,” one cannot fail to mention this exercise, which strengthens the oblique and rectus abdominal muscles and lower abs.
How to do:
- Lie on your back with your arms and legs extended, bend your right leg at an angle of 45 degrees.
- Tighten your abs as if doing a crunch, lift your left leg up and reach your right hand towards your foot. Slowly touch your toes with your right hand. Stay in this position for 2 seconds, then slowly lower back down to the starting position. This is one repetition.
- Do 10 to 15 repetitions on one leg and then on the other.
No. 7: Exercise “Climber”
“Climber” is an exercise that involves all the major muscles of the lower body and abs, including the upper one. When done at a fast pace, it is an excellent cardio workout that gets your heart rate up.
How to do:
- To perform this exercise, get into a push-up position with your shoulders directly over your hands. Your body should form a straight line from head to heels.
- Tighten your abs and lift one leg, bent at the knee, bring it to your chest. The muscles should be tense, the back straight.
- Return to the starting position and repeat with the other leg. Continue alternating until you reach the desired number of repetitions or 30-45 seconds.
No. 8: Climber with crossover
This exercise strengthens your core muscles. During its execution, the hips, abs, shoulders, chest, buttocks and lower back work.
How to do:
- Start in a push-up position with your body forming a straight line from head to heels.
- Tighten your abs, bend your right leg and pull your knee toward your left shoulder. Then return to the starting position.
- Continue for the specified number of repetitions.
#9: Reverse Crunch
At reverse twisting oblique muscles and lower abs work.
How to do:
- Lie down on a yoga mat and lift your legs straight so that your feet are directly above your hips.
- Place your hands palms down at your sides. Contract your abdominal muscles to lift your hips off the floor.
- Pull your legs toward your chest.
- Hold for 1-2 seconds, then slowly lower your hips and legs back to the floor. Perform 8 to 12 repetitions.
#10: Crossed Leg Crunch
This exercise is a variation of the crunch with one leg lying across the other. This exercise primarily strengthens the abs, or rectus abdominis. In this case, the muscles of the lower abdomen and obliques work less. Perform an equal number of reps on each side to work your core and abs evenly.
How to do:
- Lie on your back as shown in the picture. Place your left ankle over your right knee. Support your head with your hands, but do not pull your head towards your stomach, let your abs work.
- Lift your upper back, shoulders and head off the floor, tighten your abdominal muscles, reaching up towards your legs. Hold for 1-2 seconds, then slowly return to the starting position.
- The goal is 12 to 15 repetitions on each side, 2-3 sets.
#11: Doggy Leg Raise
#12: Elbow to Knee Twist
#13: Toe Touch Crunch with Both Hands
#14: Scissors
This exercise, borrowed from Pilates, engages the rectus and oblique abdominal muscles.
How to do:
- Lie on your back. Place your arms at the sides of your body, palms down, and place them on the floor.
- Bend your knees at a 45-degree angle and pull them toward your chest. This will make the exercise a little easier and keep your lower back flat on the floor.
- Lift both legs straight up toward the ceiling, squeezing your abs. The lower back remains on the floor.
- Using your core, slowly lower your right leg down toward the ground until it is a few inches off the floor.
- Slowly perform “scissors”: lift one leg up, lower the other at this moment.
- Do 15-20 reps on each leg (or more if you can).
No. 15: Plank with a turn
This exercise works your core, lateral abs (obliques), shoulders, and arms.
How to do:
- Start in plank on the left side right leg in front of the left. Raise your right hand up.
- Turn your torso to the right. The right arm is raised to the ceiling while turning outside left foot.
- Stay longer. Then return to the starting position. Repeat on the other side.
- Continue alternating sides. Perform 10-12 repetitions on each side.
#16: Side plank
How to do:
- In a plank, bend your knees and jump up to place your feet outside your right hand, remaining squatted on the balls of your feet.
- Jump and extend your legs to the starting position. This is one repetition.
- Repeat as quickly as you can.
- Alternate repetitions 12-15 times on each side.
Tip: Hold dumbbells in your hands to make jumping easier. If you have difficulty jumping, you can perform this exercise like a modified Mountain Climber.
No. 17: Diagonal strip
Once you've mastered the basic exercises, challenge your abs. Raising your legs and arms diagonally increases the strength and stability of your core muscles, including your lower back. Be prepared that excess fat will simply evaporate. This plank variation works your abs, torso, shoulders, glutes, and lower back.
How to do:
- Start in a plank position, then place your feet slightly wider than your hips. Make sure your hips are in the air and your body forms a straight line from your shoulders to your heels.
- Keeping your torso stable, raise your right arm up and out, slightly diagonally. Hold this position for two seconds, then return to the starting position.
- Repeat with your left hand. This is one repetition.
- Do 12-15 reps on each side.
If this exercise is too difficult for you, change it up and do a diagonal plank on your elbows.
No. 17: C 
#18: V-Crunch
#19: Lateral Lift
#20: Lateral V-lift
This exercise works the oblique muscles. The rectus abdominis muscle ("pack") is also involved.
How to do:
- Lie on your right side, hold your head with your left hand, leave your right hand on the floor.
- Shift your weight to your right hand, lift your legs straight off the floor, and pull your torso toward your legs.
- Return to the floor. This is one repetition.
- Perform 12-15 repetitions. Then switch over to the other side and repeat on the other side.
#21: Single Leg Plank
#22: Toe Touch Side Plank
#23: Twisting
No workout would be complete without a classic crunch. The targets this time are the rectus abdominis and lateral (oblique) muscles.
How to do:
- Lie on your back with your knees bent. Feet on the floor shoulder width apart.
- Place your hands behind your head, fingers behind your ears. Don't clasp your fingers together.
- Keep your arms out to your sides, slightly rounded at the elbows. Tilt your chin, leaving a few centimeters of space between your chin and chest.
- Gently tighten your abdominal muscles.
- Twist forward so that your head, neck and shoulder blades lift off the floor.
- Pause for 1-2 seconds at the top of the movement, then slowly lower. Repeat 12-15 times.
No. 24: Boat
Morning complex for the press
Based on materials:
http://www.fitwirr.com/fitness/-ab-exercises-women
All representatives of both male and female sex dream of being the happy owners of a beautiful and toned abdomen. To make this dream come true, it is not at all necessary to visit gyms– abdominal exercises at home will also help you achieve the desired result. Further in the article we will consider in detail the set of the most effective exercises, we will give practical recommendations on their implementation.
Before you start sports activities, you should clearly decide what result you will work for. For example, if your goal is only to get rid of excess fat deposits and give your stomach a toned appearance, then the exercises should be done quickly, with multiple repetitions. If you want to pump up truly hard and elastic abs that will be noticeable to the naked eye, perform them at a slow pace, doing several approaches.
The simplest rules that professionals advise you to follow when directly performing abdominal exercises at home are to conduct training in the morning and on an empty stomach. In addition, when performing them, you must not forget to breathe correctly: exhale during the culmination of the maximum tense state of the muscles, inhale - vice versa.
A set of exercises for the abs and sides
- Twisting
The purpose of twisting is to exert maximum load primarily on upper press. The twist is performed from a lying position. The hands are placed behind the head, the elbows are spread to the sides, and the legs are bent at the knees. Upper part the body slowly rises to the level of the knees, after which it returns to the starting position. When twisting, you must ensure that the lumbar area is pressed tightly to the floor. Twisting is done 50 times in three approaches.
- Diagonal twist
This abdominal exercise helps strengthen the oblique abdominal muscles. To perform it, you need to lie on your back, bend your knees, place your hands behind your neck, and point your elbows to the sides. Slowly raise your torso, touching your right knee with your left elbow, and your left knee with your right. Diagonal twisting for the abdominal muscles is done 30 times for each side, three approaches.
- Abdominal vacuum
During runtime this exercise the main load falls predominantly on the transverse abdominal muscles. To get into the starting position, get on all fours. Keep your back straight. Exhale deeply, completely relaxing your abdominal muscles, and then draw your stomach in as much as possible. Freeze in this position for 20 seconds, do not hold your breath - breathe through your nose. After 20 seconds, relax your muscles. The number of repetitions of this exercise varies from 12 to 25 times, depending on what stage of training you are at.
- Leg Raising
The purpose of this exercise is to strengthen the muscles lower press. To perform it, you need to lie on your back, straighten your legs, and fix your arms along your body. During the exercise, you should raise your legs so that they form a right angle with your body. This exercise is often transformed by changing the starting position. In this case, to perform it you need to lie on your side, lean inside hands on the floor and raise your legs 45º. Raising the legs is performed alternately on each side 20-30 times.
- Bike
Although this exercise is very simple, it is one of the most effective for strengthening the abdominal muscles. To perform it, you should lie on your back, put your hands behind your head, and bend your knees at an angle of 45º. Afterwards, simply imitate riding a bicycle without lifting your head off the floor. It must be remembered that the lower the legs are to the floor, the higher the load on the abdominal muscles and the better final result.
Video lessons: how to do abdominal exercises correctly
To gain beautiful and elastic abs and keep them in good shape, initially tune in to daily workouts and high dedication. Special video lessons will help you resist the temptation to spend the whole day on the couch. Thanks to them you can better control quality own execution exercises for the press.
For women
For men
Every girl dreams of having a flat and attractive tummy that attracts the attention of others. It’s much more pleasant to have positive attention when everyone looks at you and admires you than to realize that the eyes of others are attracted by your saggy sides and less-than-perfect abs.
Remember that there is no magic exercise that, if you do it every day for 5 minutes, you will get a perfect stomach and a toned figure. Our body is a complex complex in which everything is interconnected and, if you want to achieve results, you cannot focus on one thing.
Once you realize this, it will be much easier to work on yourself and the desired effect from the exercises will not be long in coming.
Here is the maximum list useful exercises for the abdominal muscles, which will help you get yourself in order efficiently and quickly.
1. Plank
An effective exercise that many people don’t even know exists. But by doing it, you strengthen your abs, hips, shoulder girdle and buttocks.
When doing this, your back should be perfectly straight; if tension increases, stop the exercise immediately so as not to injure yourself.
Tighten your buttocks, this will make the exercise much easier.
Do not bend your legs at the knees, this will create excess stress.
The picture shows a classic plank with emphasis on the elbows. Never bet elbow joints wider than the shoulders. Thanks to this rule, you will not cause harm to your joints.
Execution time – before the first problems arise discomfort, but no more than two minutes. It is advisable to do this no more than once a day. Here the principle is - what more quantity repetitions, the better - it doesn’t work.
2. "Crunch and bicycle"
Lie on the floor, clasp your hands at the back of your head. Remember, never interlock your fingers, this can cause injury. cervical region! Try to touch your elbow to the opposite knee, while the leg that is not involved in the process is straightened.
Number of repetitions – 3 sets of 10-15 times.
3. Elbow to Knee Twist
Lie on the floor, clasp your hands at the back of your head. Don't clasp your fingers. Then cross your legs as shown in the picture. Touch your right elbow to your left knee. Next, switch your legs and stretch, respectively, with your left elbow to your right knee.
The number of repetitions is 15 times on one leg and 15 times on the other.
4. "Twisting"
Lie on the floor with your legs bent at the knees. Place your hands on the back of your head, do not clasp your fingers. The lower back should not lift off the floor. Straining only your abdominal muscles, pull your head, neck and shoulder blades forward, but not with your arms! You should feel your abs tense. Smoothly lower yourself back down.
Number of repetitions – 2-3 sets of 20-25 times.
5. “Double Twist”
Lie on the floor, arms along your body. Then, tensing your abdominal muscles, simultaneously pull up both legs, while lifting your torso towards you. The hands should touch the legs, as in the picture. Return to the starting position.
Number of repetitions – 1-2 sets of 10-15 times.
6. "Scissors"
One of the most famous and simple exercises. Lying on the floor, extend your arms along your body. Do not raise your head, otherwise there will be excessive stress on the cervical spine, and no one needs this. Raise your legs completely straight above the floor and, imagining that they are scissors, cut the air from left to right and vice versa.
Number of repetitions – 2 sets of 15-20 times.
7. "Reverse twist"
Lying on the floor, raise your legs so that they are perpendicular to your torso. Stretch your arms along your body, do not raise your head. After this, trying to tense your abdominal muscles, stretch your legs towards your chest. If this is too difficult, you can bend your knees at first.
Number of repetitions – 2 sets of 10-15 times.
8. "Mountaineer"
A good thing not only for training your abdominal muscles, but also for cardio training. Get into a position as if you were doing a push-up. Do not arch your back and lower back; there should be one straight line from your head to your feet. Raise one leg as shown in the picture and pull it towards your chest. The abdominal muscles should be tense. After lowering your leg, pause and raise the other one.
Number of repetitions – 2-3 sets of 15-20 times.
9. Toe Touch Crunch
An exercise that looks very simple, but is difficult to perform. Lying on the floor, raise your legs vertically. Then, reach for them with your hands to form a kind of letter V. Touching your toes, lower yourself to the starting position.
Number of repetitions – 1-2 sets of 8-10 times.
10. "Vacuum"
An extremely useful thing that, unfortunately, few people use. This exercise will help you tone up transverse muscle, which is responsible for making the stomach look flat.
The starting position is the same as in the figure, the body is relaxed. Draw air into your stomach and then exhale completely. Try to exhale even after the air has completely escaped. As you do this, tighten your abdominal muscles.
Execution time and number of repetitions – 3-5 times for 20-30 seconds.
