- Raising the body from a prone position
- Half-bridge with leg rise
- Hip lift
- Straight and side crunches
Want to be sexy in crop tops and bodycon dresses? Pump up all your abs! Learn and practice the most effective exercises.
Exercising at a fast pace burns fat; at a slow pace, it builds muscle mass. It is best to alternate both approaches during each workout.
Raising the body from a prone position
Lie on your back with your legs bent at the knees or keep them straight (this is more difficult). Raise your straight arms above your head. Straining the abdominal muscles, as you exhale, begin to slowly lift the body off the floor: first the shoulders, then the shoulder blades and lower back. Sit up straight and stretch your arms forward to compensate. Then, just as smoothly lower yourself onto your back. Important: do not overload the lower back and the front of the neck (do not pull the chin).
Half-bridge with leg rise
Lie on your back, bend your knees and put your feet hip-width apart. As you exhale, tear your buttocks off the floor and lift them as high as possible (the shoulders remain on the floor). Do not bend at the lower back and do not spread your knees to the sides. A simplified version - arms to the sides shoulder-width apart, more complex - fold your fingers into a lock under the pelvis and pull the lock to your heels to the floor. Hold in the half-bridge for 5 breathing cycles, then gently lower yourself onto the mat and rest. Step out into the half-bridge again.
Without changing the position of the body, lift one leg up so that the thigh is perpendicular to the floor. If you want to complicate the task, straighten your raised leg and stretch your toes towards the ceiling. Here it is important to ensure that the pelvis remains at its maximum height and that you do not shift your body weight onto your left shoulder. Both ilium bones should remain at the same level. Do it 5-10 times for each leg.
Take a knee-elbow support. Palms under the shoulders, knees under the hips. Maintaining a right angle at the knee, as you exhale, gently lift your leg up so that the thigh is parallel to the floor. Do not drop your heel to your buttock, do not fall on your hands, and do not bend in the lower back. You can, as it were, "push" the navel towards the ceiling to remove the lumbar deflection. Smoothly lower your leg to the starting position.
Straight and side crunches
Lie on your back, bend your knees, put your palms on the back of your head, spread your elbows to the sides. As you exhale, raise the body to the level of the shoulder blades, while inhaling, lower it.
Now lie down and stretch your arms along the body. As you exhale, straining your abs, stretch your arms forward and lift your body to a sitting position. If your lower back is so tense, stick to your hips.
Move your palms back to the back of your head. As you exhale, perform a lateral twist: stretch your elbow to the knee of the opposite leg. The second leg is straight.
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