This workout can be done literally anywhere.
Both men and girls want to pump up the press. In addition, for many, this particular area becomes one of the most problematic, and if you miss even a week of classes – for example, on vacation – it may not be so easy to return the cubes. ClubMed resort fitness expert Christopher shared a useful set of basic and effective ab exercises. To complete them, you will not need any equipment, and you can conduct a lesson in any convenient place: even at home, even on the beach. At the end of the article – a video with a workout.
Twisting
Execution time: 30 seconds.
Starting position: lying on the floor face up, legs bent at the knees at a right angle, hands behind the head, elbows apart.
Slowly lift your shoulder girdle off the floor, tensing your abdominal muscles, and stretch forward to your knees. It is important to do this gradually, not abruptly. From the top point, also gradually return to the starting position.
Slowly lift your shoulder girdle off the floor, tensing your abdominal muscles, and stretch forward to your knees. It is important to do this gradually, not abruptly. From the top point, also gradually return to the starting position.
Leg raise
Execution time: 30 seconds.
Starting position: lying on your back, arms along the body or behind the head.
Inhale deeply, as you exhale, slowly raise your legs until they are in an upright position. However, they must remain straight. Then lower your legs until they touch the floor, then immediately lift them up. During the exercise, slightly raise the pelvis from the floor – this will allow you to connect the abdominal muscles more to the work.
Air bike
Execution time: 30 seconds.
Starting position: lying on your back, lower back pressed to the floor, legs bent at the knees and standing on the floor, hands behind the head.
Plank
Execution time: 30 seconds.
Starting position: emphasis lying on the elbows, the body is elongated in a single line, the back is even, the lower back does not bend, the legs are straight at the knees, the press is tense, the gaze is directed to the floor.
During the exercise, the elbows should be located strictly under the shoulders, the legs, body and neck should form one straight line. Carefully watch the position so that the stomach does not sag, the buttocks do not rise up, and the lower back does not bend.
This simple set of exercises is perfect for those who cannot bring themselves to get out to the gym and who do not have the opportunity to equip a separate room for classes. The workout can be done almost anywhere. The main thing is to do it regularly, and then the result will not keep you waiting.
