Almost everyone wants to have a beautiful flat press with cubes. To do this, you need to lead a correct lifestyle, eat appropriately and, of course, exercise. Today we will analyze three abdominal exercises that have shown maximum effectiveness in practice.
Exercise # 1 – The Book
To complete this exercise, we need a gymnastic ball. If you have such a piece of inventory, great. If not, you can always get it at the nearest sports store, it is inexpensive.
So, first of all we need to lie down on our back, preferably on a flat, hard surface. We take the ball with our feet, and stretch our arms behind our head. And as we exhale, we pass the ball from feet to hands.
During the exercise, do not forget to breathe correctly and do not take too high a pace. Movements should be medium in speed, no jerking.
Exercise “Book” on the abdominal muscles is not done by so many people. But if you ask those who do it, what is his favorite exercise for the press, you will certainly be answered that this is a “Book”. It’s simple. The fact is that these are not just mechanical movements that are simply humanly boring. This exercise is performed as if it were a game. And this approach is always interesting and shows high efficiency in all areas. For example, in the field of studying foreign languages. And there are plenty of such examples. Training doesn’t have to be a chore, it has to be fun. Then the result will surely come, and the person will not have a desire to quit all this.
Oleg Vargunin, personal trainer in the gym
Exercise # 2 – Diagonal Twists
First of all, we need to take a starting position. We lie down on the floor, hands behind the back of the head. After that, you can start performing twists. We reach with our right elbow to the left knee, and then vice versa – with our left elbow we try to reach the right knee.
During the exercise, the core can be rotated slightly towards the knee.
Don’t forget to breathe correctly. When twisting, we exhale, we inhale when we return to the starting position. Just as in the first exercise, keep the abs pulled in a little. This is necessary to achieve more effect.
Exercise # 3 – Circular scissors
First of all, we take the starting position – we lie down on the floor, twist the body, put our hands in support.
Next, lift one leg up. On exhalation, we change the position of the legs, while drawing an imaginary circle. Then we do the same in the opposite direction. We try to keep our legs as straight as possible. If this does not work, you can bend them slightly, forming a small angle. The body remains twisted during the exercise, the abdominal muscles are slightly pulled in. We follow the breath. This is how you can get the most out of this exercise. We carry out the movements evenly, carefully and without sudden movements.
How many reps to do in exercises
In each of the above exercises, 20-25 repetitions should be performed. The number of approaches – 3-4.