Many girls are not always happy with their figure - somewhere, something hangs not so, sticks out, but here it is not enough. Often the problem areas are the same - this is the area of ββthe abdomen and buttocks. The stomach is worried quite often, especially with such a problem young mothers who want to return to their former harmony and elasticity. Therefore, almost immediately they try to do physical activity. Forgetting about the most elementary rules and principles. To avoid any problems, exercises for abdominal muscles have their own characteristics, which should not be forgotten.
Exercises for abdominal muscles should begin with a small warm-up of the whole body. To do this, the following actions are performed:
- Legs shoulder width apart, arms on belt. Tilts the head to the right and left. 5 slopes in each direction will be enough. Then tilts back and forth for as many repetitions.
- Hand swings - first forward, then back. So you work out the shoulder joints and sprains do not get.
- Tilts the body to the right, left, forward and backward. 5-7 slopes in each direction will be enough.
- Squats Legs shoulder width apart, arms in front of you. The feet should be parallel. We squat so that the heels do not come off the floor. 10 reps are great for warming up.
Performing such a warm-up, you, first of all, prepare the muscles for subsequent loads.
To conduct exercises to strengthen your abdominal muscles, you will need a mat, so prepare it well in advance. All movements are performed on the floor. Well? Ready? Then let's start!
Exercises for the abdominal muscles :
- We lie on our backs, hands behind our heads into the castle, bend our legs at the knees, the distance between which should not exceed a fist. We tear off the shoulder blades from the floor, linger in this position for several seconds, and then slowly lower ourselves. It is important to remember that the elbows should not look at the ceiling, but at the sides. Stretch your chin up, not your stomach. This movement will strengthen the muscles of the upper press, repeat it about 10-12 times.
- We are in the same position as in the previous exercise. Now completely raise the case. We monitor the speed of execution - the slower the load is performed, the better the muscles are worked out. 7 reps
- Now we perform exercises for the oblique muscles of the press. To do this, put the legs bent at the knees on the side. We tear off the shoulder blades from the floor, as in the first movement, fix the position, slowly lower. We perform 8-10 repetitions on each side.
- We lie down on your back, legs are straight, hands are at the seams. Raise your legs at an angle of 90 degrees, then slowly lower, while doing a fixation at an angle of 45 degrees in both one and the other direction. 5 repetitions to start will be enough, then you can add a fixation time and a few more repetitions.
- The starting position is the same. Legs raised at an angle of 90 degrees, arms spread apart. We try to touch the hand with socks, and then we return back and do this movement in the other direction. Quite difficult and painful, so for starters, 5 approaches will be the norm.
- The starting position is the same. Raise your legs at an angle of 30 degrees from the floor and make swings to the sides. When performing, you should feel the muscles of your lower abs. Watch your breath. 50 average moves is the norm.
- Exercise "boat." The starting position is the same. We raise straight arms and legs, squeeze the muscles of the abdomen as much as possible and wiggle - about 30 times.
- We occupy a position as push-ups from the floor, but the hands are on the elbows. In this position, all abdominal muscles are involved. You need to fix such a stance for 30 seconds, then give the muscles a little rest and again in battle. Perform about 15 sets.
Performing such exercises for the abdominal muscles at least 2-3 times a week, you can achieve excellent results that people around you will notice.
Be beautiful and healthy!