Powerful Exercises for the Perfect Abs
First, let’s figure out what the main function of the abdominal muscles is. They perform flexion, rotation and tilt of the trunk, hold the internal organs, increase intra-abdominal pressure, and participate in exhalation. And they help your belly to be flat. But it’s not that simple.
Let’s start with the shape of the muscles. Where and how the cubes are located, whether they are flat or bulging, whether they are at the same height, all this is genetics. And there is no way you can make adjustments.
Recall that there is no lower press and it is impossible to pump it separately, because the press is a single muscle. But the emphasis on the lower part can still be done. For example, exercises such as hip flexion in any form – depending on your level of training.
There is such an opinion: while there is excess weight, the press does not need to be pumped. It’s a delusion. You should not focus on the press, but you definitely need to train it, as well as the extensors of the spine – these muscles stabilize our body.
How do you achieve the desired result? Fight the subcutaneous fat on the abdomen, which interferes with admiring the cubes – the press needs to be developed with various exercises.
5 AB EXERCISES
This complex is perfect for everyone. For the advanced level, you can do all the exercises in a row without resting 3 circles. Rest between circles is two minutes. Beginners can do each exercise separately. But you also need to do 3-4 approaches with a rest of 30 seconds.
1 – hanging hip flexion
Powerful, heavy abdominal exercise.
Starting position: hanging on the hands on the horizontal bar.
We perform hip flexion until the legs touch the crossbar.
We return to the starting position.
We avoid swinging, we try to keep our legs straight.
If this option is difficult for you, you can start by pulling your knees to your chest with your legs bent. We perform this exercise 10 times.
2 – flexion of the body lying
Starting position: lying on the mat, feet are in support on a full foot, an angle of 90 degrees at the knee joint. Fingers near the ears, elbows to the side, do not press the chin to the chest.
We bend the body, tear off the shoulder blades from the floor, try to bring the sternum closer to the groin.
We return to the starting position. The lower back is pressed to the floor throughout the entire range of the exercise.
We perform the exercise 20 times.
3 – flexion of the body with a turn lying
A Actively connect oblique muscles
Starting position: lying on the mat, one foot in the support, an angle of 90 degrees, the other lies with the foot on the knee. Fingers near the ears, elbows to the side, do not press the chin to the chest.
We bend the body with a turn, touch the knee with the elbow. We stretch our elbows to the knee – not vice versa.
We return to the starting position.
We repeat 15 times on each side.
4 – reverse flexion of the body lying
Starting position: lying on your back, arms along the body, legs bent in weight, hip-body 90 degrees and 90 degrees in the knee joint.
We perform reverse flexion, pull the knees to the chest, the angle at the knee joint does not change.
We smoothly return to the starting position.
We carry out 20 times.
5 – full flexion lying across the bench
Starting position: lying across the bench, buttocks on the bench, hold on to the bench with your hands, the body is on one straight line.
We simultaneously lift the body and bend the hip. We do not press the chin to the chest. We do not bend in the lower back.
We return to the starting position.
We carry out 10 times.
