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Elastic and sexy – this is how any girl dreams of seeing her tummy. But how to keep one of the most problematic areas of our body in good shape? Avoiding standard and boring exercises, WDay.ru offers a special complex that can turn even the most neglected abs into an ideal one.
Exercise No. 1
The starting position is lying down, elbows bent. Your body should form a straight line.
Slowly lower your body down until you feel a weight in your forearms. Tighten your abs strongly, as if someone were about to punch you in the stomach. Try to hold this position for 60 seconds, then relax for a while. Repeat the exercise 15 times. Keep your body straight! Don’t lower your hips or raise your back.
Exercise No. 2
Starting position – lying on the right side, legs extended. The left arm is bent at the waist.
Extend your right arm slowly (see photo) so that your body forms a diagonal line. Tighten your abs and hold in this position for 60 seconds. If it’s hard, reduce the time to 30 seconds. Return to starting position, take a break. Repeat the exercise 15 times. Make sure your hips and knees are not touching the floor during the exercise!
Exercise No. 3
Starting position – lying on your back, knees bent, arms apart.
Slowly raise your hips so that your body looks like a straight line from your shoulders to your knees (see photo A). Tighten your abs and lift your right knee towards your chest (see photo B). After a few seconds, lower your leg and repeat the same with your left knee. This exercise is not easy, but doing it correctly (and daily!) Will provide excellent results within a week.
Exercise No. 4
This exercise is performed with dumbbells. The optimal weight is 3 kilograms. Starting position – feet shoulder-width apart, dumbbells – in outstretched arms. (see photo A).
Take a large step forward with your left foot and, contracting your abdominal muscles, turn to the left. Each of your knees should form a right angle (see photo B). Turning back, return to the starting position. Repeat the exercise with the other leg. Do 2 complexes 15 times. Watch your hands! They need to be kept straight, but at the same time relaxed, without straining.
Exercise No. 5
During the next exercise, you will have to imagine that you are … a board! Keep your body suspended by resting on your forearms (arms bent at the elbows) and toes (see photo A).
Your body should be straight. Don’t lower your hips! Tighten your abs and gently shift your weight to the right side so that you can extend your left arm forward (see photo B). Try to stay in this position for at least 10 seconds. Slowly bring your hand back and repeat the exercise with your right hand. Perform 2 complexes 15 times each, resting for a minute between complexes.
Exercise No. 6
Starting position – lying on the right side, legs extended, left arm bent at the waist.
Extend your right arm (see exercise # 2) so that your body forms a diagonal line. Tighten your abdominal muscles and lift your left arm up (see photo B). Slowly lower your hand, as if “wrapping” it under you. Do this as much as you can. Ideally, your body should rotate with your arm and be in a position that is almost parallel to the floor (see photo C). Do the exercise 15 times on each side.
Exercise No. 7
Starting position – lying on your back, knees bent, arms apart.
Straighten your left leg (see photo A). Leaning on your right leg and shoulders, lift your hips and torso so that your body forms a straight diagonal (see photo B). Stay in this position for a few seconds, then return to the starting position and repeat the exercise. Do 2 complexes 15 times. If you want to increase the load, cross your arms over your chest during the exercise.
Exercise No. 8
Another dumbbell exercise. Starting position – feet shoulder-width apart, a 3-kg kettlebell – in a bent left arm at the shoulder (see photo A).
Take a wide step forward with your right foot so that your knees form right angles (your left knee should almost touch the floor). Slowly raise your hand with the kettlebell up, without bending or bending (see photo B). Count to five, return your arm to the starting position (towards the shoulder) and straighten your legs. Do the exercise 15 times, then move the kettlebell to your other hand.