Cubes in 5 minutes a day: exercises for perfect abs

Expert methodologist and coordinator of the direction of group programs X-Fit in Russia

The elaboration of the ideal lines of the abdomen has been stirring up the fantasies and desires of people for about 50 years. There are a few things to remember about this goal when starting a workout.

• Abs workout should be combined with fat burning workouts (they remove the layer that prevents you from seeing the pumped up abs).

• Trainings should be comprehensive, without enthusiasm for exercises only on the press (the back suffers from this, since the imbalance of the front and back lines will lead to a change in posture).

• The technique of neutral body position allows you to work with the press even in exercises for other muscle groups (relax the neck, shoulders, lower back, tighten the abdomen and upper back). Nevertheless, it is necessary to train the abs. And to get a visible effect, even five minutes a day is enough.

Exercise 1 – Plank

The basis of all work on the abdominal muscles is the plank. You just need to stand up with a neutral body position in the lying position and stay in this position on 60 seconds.

Exercise 2 – “climber”

• After a short rest (up to 30 seconds), get back into the plank and begin to raise the pelvis, while simultaneously pulling the right and left hips alternately to the stomach at a slow pace.

• Exercise for 60 seconds.

Exercise 3 – twisting

• For the next movement, you need to lie on your back and press your lower back to the floor, raising your legs with angles at the knees and hip joints at 90 degrees.

• Dynamically pull the vertical arms up, lifting the chest to the lower back. The neck should be relaxed.

• An effective approach lasts 60 seconds at a fast pace.

Exercise 4 – “rotation in V-stabilization”

The next move is a continuation of the previous one.

• Stretching the body in a straight line (or bending your legs), press your lower back to the floor with abdominal tension.

• Bend the hip joints, lifting the torso and legs in the same amplitude. Add a 45-degree upper body rotation to the lift.

• Approach to carry out during 60 seconds at an average or fast pace, depending on the level of training.

Exercise 5 – “side bends on the press”

• Starting position – lying on the floor with the chest raised, arms along the body do not touch the floor.

• At a high pace, work with lateral bends, pulling your palms to the feet of the same name. Keep the chest raised. Perform the exercise for 60 seconds.

Abs cubes are an interesting task, but not easy. However, the visible result should perfectly motivate, especially since the first changes will begin after a month of active training. And the process of creating the perfect belly will go from hard to enjoyable.