five exercises for the abs will make it perfect

Get a flat and beautiful stomach: five abdominal exercises will make it perfect


02/13/2024 15:21

These exercises will make your stomach flat and toned. The abdominal muscles will become strong and beautiful. The site shared a selection of exercises

1. V-pull-ups

Lying on your back, stretch your legs straight out in front of you.

Sit down and touch your heels, drawing your knees towards your chest.

Then lower yourself down as your feet return to the floor.

Sit down again to begin the next repetition.

To make this exercise more challenging, lower your legs and torso as low as possible without touching the floor before sitting back down. To make the exercise easier, keep your knees bent throughout the movement.

2. V-shaped rises

Lie down and start with your arms straight above your head. Inhale and draw your belly button towards your spine.

As you exhale, sit down and raise your legs straight so that they meet your arms.

Lower yourself and repeat.

If this is too difficult, prop yourself up on your forearms for a little support. From here, bend your knees and lift them 90 degrees. Lower your torso to the floor while straightening your legs. Then bend and pull your knees towards your chest.

3. Bear rabbit

Start on all fours. Keep your back straight and your chest parallel to the floor.

Lift your knees about an inch off the floor, place your toes on the floor, and take a small step forward with your opposite legs and arms. When you reach the front of the mat, crawl back and repeat.

Be sure to keep your back straight and engage your abdominal muscles throughout the movement.

4. Leg raises

Lie on your back, look at the ceiling with your legs straight out in front of you.

Tighten your abdominal muscles, “gluing” your lower back to the floor. Raise your feet about a foot off the floor. Move your feet up and down.

Each “up and down” is equal to one repetition.

Keep your lower back in contact with the floor. If you have trouble doing this exercise, you may need to raise your legs a little higher until you can engage your abs.

5. Hollow body grip

Lie on your back and bend your knees. Raise your knees so that they are directly above your hip bones. Then bend and lift your shoulders off the floor.

Lower your chin to your chest.

Extend your arms toward your hips with your thumbs pointing toward the ceiling.

Press your lower back to the floor. From here, straighten your legs toward the ceiling, then bring your arms toward your ears.

Lower your feet to the floor until you feel your lower back lose contact with the ground. When you reach this point, lift your legs slightly to find the sweet spot. Hold this position for 20 seconds to a minute. Be sure to breathe.

If this movement is very difficult, you can maintain the position by bending your knees and lifting your shoulders off the floor. You can work on straightening your legs and bringing them closer to the floor. The main thing is to keep your lower back flat on the floor.

Author Elvira Makhmutova

Elvira Makhmutova – journalist, correspondent for the Pravda.Ru news service

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