A flat toned stomach is the dream of not only every woman, but every man. Unfortunately, not everyone has enough patience and perseverance in training, but in order to form a beautiful belly, time and stability in classes are needed. Do not be discouraged if immediately after the first time you will not see “cubes” due to fat or large body fat.
Below is a set of effective exercises that affects the entire abdominal muscle group: internal oblique and external, rectus, transverse and pyramidal muscles, and after the first session your stomach will enter the “tone”.
It’s not hard to start exercising, it’s hard not to quit! Therefore, having made the first strong-willed effort, bring the matter to the end and make your regular exercises the norm.
So, the proposed set of exercises is designed both for our loved ones and for our loved ones, i.e. men.
The sequence of the complex involves an increase in complexity and load with the transition from the previous exercise to the next. The recommended schedule of classes is 3-4 times a week. Any exercise is performed in 1-4 sets of 8-16 times each. To begin with, perform all exercises with a minimum number of times, doing only one approach. Over time, the load should be gradually increased.
Effective press exercises
- Starting position: lie on your back, bend your knees, spread them shoulder-width apart, put your feet on the floor, pull in your stomach. The lower back in this position should be pressed against the floor, the hands should be folded behind the head so that the elbows look to the sides. Raise your shoulders and head to your knees, then return to the starting position. At the same time, the lower back and feet should not come off the floor, and the knees should not touch each other. Pay attention to your breath. You need to breathe evenly, raise your shoulders as you exhale, and lower them as you inhale.
- Starting position: lie on your back, bend your left leg at the knee, placing your foot on the floor, pull in your stomach. Bend the right leg at the knee, placing its foot on the front muscle of the thigh of the left leg, the knee looks to the side. Put your left hand behind your head, with your elbow out to the side, your right hand should lie freely on the floor. Raise your left shoulder and head to your right knee diagonally and lower to the starting position. Raising the shoulder is carried out on exhalation, and lowering – on inhalation, while only the left shoulder blade comes off the floor, the lower back, right foot and right shoulder blade are pressed to the floor. Do the exercise the required number of times, then repeat with the other leg.
- Starting position: lie flat on your back, put your legs on top of each other, crossing them over your feet, pull in your stomach. Put your hands behind your head, spread your elbows to the sides. Raise your head and shoulders off the floor, then lower them back to the starting position. You should rise on the exhale, and fall on the inhale. Breathe evenly, the stomach is tightened, the lower back is pressed to the floor.
- Starting position: lie flat on your back, legs together, bend them at the knees and put your calves on the chair seat. Cross your arms behind your head. As you exhale, raise your shoulders and head to your knees, as you inhale, lower the body to its original position. Don’t tense your neck muscles. Do the exercise the required number of times.
- Starting position: lie on your back, lift straight legs up 45 degrees from the floor, pull in your stomach. Hands behind your head. Mentally begin to “pedal” an imaginary bicycle. “Full rotation” with both legs – this is 1 exercise performed.
- Starting position: lie on your back, legs together, bend them at the knees and pull them to your chest so that a 90-degree angle forms under your knees. Hands are folded behind the head. As you exhale, straighten your legs, lowering them to the floor, and tensing your abdominal muscles. As you inhale, pull your knees up to your chest to the starting position.
- Starting position: sit straight, legs together, bend them at the knees, put your feet on the floor, pull in your stomach. Extend your arms in front of you. As you exhale, lean back 60 degrees, while inhaling, return to the starting position. Do not tense your neck muscles, the neck should be in line with the spine, so do not pull your chin forward. Try not to put your hands on the floor.
- Starting position: lie on your right side, stretch your straight right hand in front of you and put it on the floor with your palm down, it will be the support. Put your left hand behind your head. Connect the legs together and stretch forward, then bend the lower (right) leg at the knee, and leave the left leg straight, while the hips and knees should be connected. Raise your left shoulder and head as much as possible, fix the position of the body, then slowly lower yourself to the starting position. Make sure that the right shoulder does not come off the floor. Perform the exercise the required number of times, then turn to the other side and repeat with the other supporting arm.