How to make your stomach flat - exercises for losing weight and strengthening muscles. Exercises for the abdominal muscles: rules of execution, video

All representatives of the fair sex want to have a flat, toned tummy and beautiful curves of a thin waist. Low physical activity and a sedentary lifestyle lead to weakening of the abdominal muscles. Sitting for long periods of time also causes the rectus abdominis muscle to stretch, causing the belly to protrude. Today the site will tell you how to make your stomach flat and show special effective exercises aimed at strengthening the abdominal muscles.

To make your stomach flat with exercise, you need to know why your stomach begins to grow and look different from what you wanted. The belly protrudes for several reasons:

1. Strain of the rectus abdominis muscle from a sedentary lifestyle (always suck in your stomach when sitting for a long time!);
2. Weakening of the muscles that keep the torso in good shape and support the internal organs;
3. Deposition of excess fat in the abdominal area;
4. Poor digestion and intestinal blockage, overeating;
5. After pregnancy;

In addition to weakening muscles due to a sedentary lifestyle, poor diet and lack of exercise leads to the deposition of excess fat deposits under the skin. The female body is designed in such a way that, under the influence of hormones, excess fat is deposited in the thighs, buttocks and abdomen, especially the lower part. After pregnancy, the abdominal muscles also stretch and lose tone. But this is easy to fix if you find time and take care of yourself!

Maybe someone will find this a difficult, impossible task and you won’t be able to get a flat stomach; you won’t have enough willpower and patience. Know that everything is possible and it's easy! The main thing is regular training, which should become a habit for you. At first it will be a little difficult, the body will resist and be lazy. But soon you will feel that it is no longer possible to live without exercise! The body requires physical activity and movement!Look at the girls who pulled themselves together and achieved amazing results:

You should know that it is very simple to strengthen the abdominal muscles themselves; it is enough to regularly do exercises that involve the torso muscles. The muscles will become toned, and it will be very easy to keep your stomach pulled in. Tight and strong muscles will act as a corset for the internal organs. It is not only beautiful, but also extremely healthy! In general, first of all you need to put health, and if the body and the whole organism are healthy, then the figure will certainly be beautiful!

Flat Stomach - The Basics of Proper Nutrition

Strengthening muscles is easy, but in order to lose excess fat you should try. A flat stomach is first of all:

1. Proper nutrition!;
2. Physical exercises (aerobic and strength);

If you do abdominal exercises, you can strengthen your abdominal muscles. But, without cardio exercise and proper nutrition, your strong and toned abs will be hidden under a layer of fat. To get rid of fat, you definitely need to adjust your diet. Do not overeat, give up flour and sweets. You can calculate the number of calories you consume per day and the ratio of proteins, fats and carbohydrates.

You need to consume more protein foods, little fat, and get carbohydrates only from foods that contain complex carbohydrates and are able to supply the body with energy for a long time and gradually. Remember one rule: in the morning you can eat a lot of carbohydrates (sometimes it can be your favorite sweet!), but in the afternoon you need to give preference to protein foods with low fat content.

You can’t eat an hour before training, and after training you should also refrain from eating for an hour and a half; you can and should drink water. It is at this time that excess calories and belly fat will be burned.

Cardio loads make the heart work harder, speed up the blood and burn fats and calories. Therefore, jumping rope, running, cycling, swimming, and energetic dancing help to lose weight and burn excess fat.

Some girls are afraid to do abdominal exercises because they don’t want to build up the abs and definition that men have. If you do exercises without weights, only with your own weight, it is impossible to pump up your abs and increase your muscles. Don't be afraid that exercise will make your waist look like a man's - a wide torso with prominent cubes. It is very, very difficult for a girl to pump up her six-pack.

But still, if you want not only a flat stomach, but also a thin waist with a beautiful curve -don’t get carried away with pumping up the oblique and lateral abdominal muscles with weights, they are what make your waist wide. It is enough just to tone them and strengthen them so that they tighten up and hold their shape tightly. This will make your waist thinner and sleeker. Muscles will not grow unless you do exercises with weights! But for a beautiful curved waist and flat stomach, you definitely need to do strengthening exercises for the oblique muscles.

How to make your stomach flat - exercises for losing weight and strengthening muscles

You need to exercise 4-5 times a week.

Before each lesson You must first perform cardio exercises for 5-10 minutes. This can be various jumping ropes with or without a rope, running, or just active dancing. The main thing is to warm up well and increase your heart rate. Stretch your muscles, bend your torso (to the sides, forward and backward).

After training It is also advisable to include cardio exercises for at least 15 minutes.

Each exercise should be done in 2-3 sets of 10-25 times, depending on your preparation.

Exercise 1 - pulling your knees to your chest . Strengthening the lower and upper abs.

Sit on the mat, raise your legs at a right angle, rest your palms on the floor near your buttocks. Pull your knees to your chest - exhale. Straighten your legs (so that your shins are parallel to the floor) and lower your body back a little - inhale.

2 exercises for a flat stomach - straight crunch. Strengthening the upper abs.

Lie on the mat on your back, pressing your lower back to the floor. Hands behind your head, but do not pull or jerk your hands behind your head! The palms only lightly hold the back of the head. Sharply lift your shoulder blades off the floor - exhale. Smoothly lower yourself to the floor - inhale.

Read also:

Exercise 3 - leg raises . Strengthening the lower abs.

Lie on the floor, arms extended along the body, lower back pressed to the floor. Bend your legs at a right angle. Raise your legs (so that your hips are at right angles to the floor) - exhale, lower to the starting position - inhale.

Exercise 4 - side plank. Strengthening the oblique abdominal muscles.

Lie on your side, lean on the floor with your arm bent at the elbow. Feet and buttocks should be in line. Exhale - lift your hips off the floor. We slowly lower the inhalation. The exercise can be complicated and focus not on the knees, but on the feet, i.e. legs should be straight. The exercise should be done on each side.

Exercise 5 - side plank crunch. Strengthening the oblique muscle group.

Starting position - side plank on your knees. The body from the crown to the knees should form a straight line. Knees and hips are in line. Stretch your arm up (inhale) and smoothly lower it behind your waist on the other side (exhale). Do the exercises first on one side, then on the other side - this will be one approach.

To complicate the exercise, you can take a dumbbell (or a bottle of water:) in your hand and perform it from a plank position, resting on your feet. Those. The legs should be straight and the body should form one straight line from head to toe.

Exercise 6 - lateral twisting with leg raises . Strengthening all abdominal muscles.

Starting position: lying on the floor, legs raised up, hands behind your head. Lower your left leg without touching the floor - your leg should be suspended. Simultaneously with lowering your legs, lift your shoulder blades off the floor with a twist to the side - pull your left elbow towards your right knee (exhale). Return to the starting position - inhale. Do the exercise on one side, then on the other.

Exercise 7 - lateral crunches with legs raised. Strengthening the upper and oblique abdominal muscles.

Starting position - lying on the floor, lower back pressed to the floor, legs raised up at a right angle, hands behind the head. Raise your shoulder blades off the floor and extend your arms to the right side - exhale. In this exercise, alternate sides like this: first lift to the right, second lift to the left, third lift to the right again, etc.

Exercise 8 - raising straight legs from a position lying on your side . Strengthening the oblique muscles.

Starting position - lying on the mat on your right side, your right arm extended forward and lying on the floor. Left hand behind head, legs straight. Raise your legs as high as possible, at the same time lift your body and pull towards your legs - exhale. We lower our legs and shoulders - inhale.

Exercise 9 - leg raises . Strengthening the lower abs.

Lie down on the mat, hands behind your head, lower back pressed to the floor. Legs bent at the knees, feet on the floor. Straighten your legs and hold for 1 second at an angle of 45 degrees - exhale. Place your feet on the floor - inhale. Watch the position of your lower back - it should always be pressed to the floor, and your abdominal muscles should be tense.

Exercise 10 - lateral crunches. The superior and oblique muscles work.

Lie on the floor, legs bent at the knees and lowered to the side, hands behind your head. Lift your shoulder blades off the floor - exhale, smoothly lower to the floor - inhale. After 10-25 repetitions, change sides and shift your knees to the other side.

Exercise 11 - plank. Strengthening all abdominal muscles, back muscles, lower back, buttocks and arms.

A very good complex static exercise. Almost all muscles are involved here. During static exercises, muscles are strengthened and fat is burned.

Starting position: lean on your arms, elbows bent, back straight. The body from head to heels forms a straight line. The lower back should be straight, the abs tense. Watch your breathing - a sharp exhalation (the abdominal muscles tense even more) and a smooth inhalation. Stay in this position for as long as you can. Start with 10-20 seconds. To rest, lower your body to the floor, then return to the plank position. Do several approaches.

While performing all the exercises, make sure that it is the abdominal muscles that are working; the number of repetitions should be done until the muscles burn. We felt that the muscles began to burn and burn - another 3-5 repetitions and you can relax.

Watch your diet, do cardio and abdominal exercises - and your stomach will certainly become toned, flat and beautiful. The main thing is not to quit classes! Be beautiful!

Exercise No. 1: sit-ups.

Purpose of the exercise: to develop the upper section of the rectus abdominis muscles.

Performance:

1) Lie with your back on the floor and place your feet on a bench in front of you, bending your knees. You can put your hands behind your head or hold them in front of your body, whichever is more convenient (Fig. 1).

2) Bend your torso towards your knees, arching your back. Don't try to lift your entire back off the floor, just lean forward and bring your chest closer to your pelvic area. At the top of the movement, specifically tighten your abdominal muscles to achieve a full contraction, then relax and lower to the starting position. This movement should be performed slowly and under full control.

You can change the angle of stress on the abdominal muscles by changing the height of the bench. Instead of a bench, try resting your feet against the wall at whatever height you find comfortable.

Figure 1 - Hull lifts

Exercise No. 2: sit-ups with rotation.

Purpose of the exercise: to develop the upper abdominal and oblique abdominal muscles.

Performance:

1) Lie with your back on the floor and place your feet on the bench in front of you, bending your knees (Fig. 2).

2) Place your hands behind your head and bend your torso towards your knees, arching your back. At the same time, bend your torso sideways so that your right elbow goes towards your left knee. Relax and return to the starting position.

3) Repeat the twisting movement in the opposite direction so that the left elbow goes towards the right knee. Continue alternating movements until the end of the series.

Figure 2 - Body lifts with rotation

Exercise #3: Roman chair crunches.

Purpose of the exercise: emphasizes the load on the upper rectus abdominis muscles.

Performance:

1) Sit on a Roman bench, place your feet under a support and fold your arms in front of you (Fig. 3).

2) Keeping your stomach pulled in, lower yourself at an angle of approximately 70°, but not parallel to the floor. Rise to the starting position and bend your torso forward as far as possible, feeling the contraction of the rectus abdominis muscles.

You can experiment by lifting the front of the Roman bench to create an incline and increase the intensity of the exercise. This exercise can also be done with variable resistance by starting on an elevated bench and then lowering it to the floor as you begin to tire and continuing the series.

Figure 3 - Roman chair crunches

Exercise No. 4: reverse crunches.

Execution: This exercise is best performed on a bench press bench with a rack at one end.

1) Lie on your back on a bench, stretch your arms back and grab a counter or the edge of the bench for balance. Bend your knees and lift them as high as possible without lifting your pelvic area and lower back from the bench (Fig. 4).

2) From this position, lift your knees even higher and pull them as close to your face as possible, arching your back and bringing your pelvic area closer to your chest. Pause for a second at the end of the movement and specifically tighten your abdominal muscles to achieve their full contraction. Slowly lower your knees until your tailbone touches the bench (do not lower your legs, otherwise the exercise will become a variation of the leg raise).

Repeat this movement slowly and under complete control.

Figure 4 - Reverse crunches

Exercise No. 5: grouping on a horizontal bench.

Purpose of the exercise: to develop the upper and lower abdominals.

Performance:

1) Sit on a bench and grab the edges for balance. Raise your legs slightly, bend your knees and lean back at an angle of approximately 45° (Fig. 5).

2) In a counter motion (sometimes called a scissor curl), bend your torso forward, arching your back, and at the same time pull your knees toward your chin. Feel the contraction of your abdominal muscles as your chest and pelvis come together. Then return to the starting position.

Figure 5 - Grouping on a horizontal bench

Exercise No. 6: twisting the torso in a sitting position.

Performance:

1) Sit at the end of a bench with your feet flat on the floor and your legs slightly apart. Place a broom stick or a light metal rod on your shoulders and grasp its ends (Fig. 6).

2) Keeping your head still, turn your torso to the side as far as you can. Pause for a second at the extreme point of the movement, then turn your torso in the other direction. The movement should be smooth, without jerking or swaying. Because this exercise contracts the obliques but is performed without weights, it tightens the muscles without adding bulk, which can make your waist appear larger.

Figure 6 - Torso rotations in a sitting position

Exercise No. 7: standing bends with torso rotation.

Purpose of the exercise: tighten the oblique abdominal muscles.

Performance:

1) Stand with your feet slightly apart, place a broom stick or light metal rod on your shoulders and grasp the ends. Then lean forward from the waist (Fig. 7).

2) Keeping your head still and without rotating your pelvis, turn your torso to the side as far as you can. Pause for a second at the extreme point of the movement, then turn your torso in the other direction. The movement should be smooth, without jerking or swaying.

Figure 7 - Standing bends with torso rotation

Exercise #8: Reverse crunches on an incline bench.

Purpose of the exercise: to develop the lower abdominal region.

Performance:

1) Lie on your back on an incline bench so that your head is higher than your feet. Extend your arms and grab the top edge of the bench for balance (Fig. 8).

2) Raise your legs with your knees bent as far as you can, then lower them, stopping the moment your tailbone touches the bench. Inhale as you lift and exhale as you lower your legs.

Figure 8 - Reverse crunches on an incline bench

Exercise No. 9: leg raises on a horizontal bench.

Purpose of the exercise: to develop the lower abdominal region.

Performance:

1) Lie on your back on a flat bench so that your buttocks are at the very edge of the bench. Grasp the edge with your hands for balance and extend your legs forward (Fig. 9).

2) Keeping your legs straight, lift them vertically. Pause, then lower your feet to just below the level of the bench.

Figure 9 - Leg raises on a horizontal bench

Exercise No. 10: raising the body to bent legs on the side.

Purpose of the exercise: to develop the oblique abdominal muscles.

Performance:

1) Lying on your back, bend your knees and place them to the right. Place your hands behind your head, relax your neck (Fig. 10).

2) Using your left obliques, lift your shoulder blades off the floor and lift your chest toward your pelvis. Pause for a second. Then slowly and carefully return your shoulders to the starting position. As soon as your shoulder blades touch the floor, repeat the exercise. When you complete the required number of repetitions on your left side, switch positions and work on your right side. Perform the same number of repetitions on the right side as on the left.

Figure 10 - Raising the body to bent legs on the side

Exercise No. 11: Lateral leg raises.

Purpose of the exercise: for the oblique abdominal muscles and intercostal muscles. This exercise develops the side of your torso and visually reduces your waist.

Performance:

1) Lie on your side and lean on your elbow, slightly bending your lower leg at the knee (Fig. 11).

2) Keeping your top leg straight, slowly lift it as high as you can, then lower it without touching the floor. After finishing the movement with one leg, turn to the other side and repeat the exercise.

Figure 11 - Lateral leg raises

Exercise No. 12: swing your legs on your side.

Purpose of the exercise: For the oblique abdominal muscles and intercostal muscles.

Execution: This exercise starts from the starting position for lateral leg raises (Fig. 12). However, here you are slowly moving your top leg forward as far as possible. The leg should remain straight from the beginning to the end of the movement. When you finish the exercise, turn onto your other side and work with your other leg.

Figure 12 - Swing your legs on your side

Exercise No. 13: Abdominal retraction (“Vacuum”).

Purpose of the exercise: to develop the ability to fully control the abdominal muscles, as well as to develop their definition.

Execution: To perform a “vacuum”, get on all fours, exhale all the air from your lungs and draw in your stomach as much as you can (Fig. 13). Hold this state for 20-30 seconds, then relax for a few seconds and try two or three more times.

The next step is to practice the "vacuum" while kneeling. Stand up straight with your hands on your knees and try to hold the “vacuum” for as long as you can.

Performing a “vacuum” while sitting is an even more difficult task. But once you learn how to hold a “vacuum” while sitting without any problems, you will be able to do it while standing while performing various poses.

Figure 13 - Abdominal retraction

Exercise No. 14.

Purpose of the exercise: strengthen the upper and lower abdominals.

Performance:

1) In a supine position, spread your elbows to the sides and clasp your hands behind your head. Bend your knees at a ninety-degree angle, pressing your feet firmly to the floor.

2) Raise your upper body and your bent leg, and do this at the same time.

3) Reach your elbows to your knees, using both your upper and lower abdominals. Maintain this position for two seconds, and then slowly return to the starting position. Switch legs after each lift.

Exercise No. 15.

Purpose of the exercise: strengthen the upper abdominals.

Performance:

1) Lie on your back and pull in your stomach, clasp your hands behind your head, spread your elbows to the sides. Bend your knees at a ninety-degree angle so that your soles are firmly pressed to the floor.

2) Contracting your abdominal muscles, lift your upper body slightly while maintaining the original position of your arms.

3) Hold your body suspended for about two seconds, and then slowly return to the starting position.

These exercises work all the abdominal muscles. During shaping classes, exercises No. 10, No. 11, No. 12, No. 14, No. 15 were used.

One of the signs of an athletic man is sculpted abs. The same is true for girls - a toned stomach is both beautiful and evidence of exercise. Exercises for the rectus abdominis muscle will help you achieve great shape. There are dozens of movement options. Let's look at the most effective and versatile ones - those that are suitable for both women and the stronger sex. Most of the exercises you can easily do at home, but some are designed to be done in the gym.

A little anatomy

The abdominal muscles consist of four sections. The rectus muscle is the largest. This is what is most often called the press. This muscle group comes from the pelvic bone and attaches to the sternum. The muscles are crossed by several horizontal connective fibers and a vertical tendon line, visually forming cubes. The number and expressiveness of the latter depends on the nature of the tendons. If genetics have let you down, then even millions of repetitions will not help you catch up with those to whom nature has given a wonderful gift.



The press can only be divided into upper and lower areas conditionally. It's one whole. Certain movements provide only different degrees of tension in the zones. Therefore, to properly work out the abdominal muscles, it is not necessary to include dozens of different exercises in your training program.

For cubes to appear, two conditions must be met:

• increase muscle volume;
• reduce fat percentage.

Local fat burning is a myth. Fat almost always disappears evenly throughout the body. Therefore, it is important to follow a diet and perform aerobic exercise.

Women need a combination of high-repetition abs, cardio, and diet. Men in this formula need to replace the high-repetition style with a regime that involves no more than 15 repetitions per set. Otherwise, instead of cubes there will be only squares - the abs will be inexpressive. Although this level is worthy of respect.

Note. Everything is individual: some manage to increase the volume of the press even when performing a large number of repetitions.

Exercises for the rectus abdominis muscle

Exercises for the abdominal muscles can be done in any conditions. To properly work out your abdominal muscles, you don’t need new-fangled exercise machines. But let's look at the different movements.

Exercises for home

All exercises are variations. In the first case, the torso is pulled towards the knees. In the second, the knees move towards the body.

Straight crunches on the floor

The simplest option that is suitable for both beginners and experienced athletes. To perform the exercise you only need the floor.

• Starting position (IP) – lying on the floor, legs bent at the knees, hands located near the chest. To increase the load, you can cross your arms behind your head and put your legs on a chair.
• Slowly raise your shoulders and upper body. The amplitude is small and is designed for a powerful contraction of the upper abdominal muscles.
• Pause for a second at the peak point, then return to the IP.



Reverse crunches

There are several variations of this exercise. All of them are aimed primarily at the lower abs. The simplest execution is on the floor.

• IP - lying on the floor, legs half-bent and slightly torn off the floor.
• Maintaining the position of your legs, bring your knees towards your chest.
• After holding for a second or two, return your legs to the IP position.

Throughout the entire exercise, the legs do not touch the floor; tension should be maintained in the abdominal muscles.



A more advanced variation is performed on a bench. If you don’t have a bench at home, stools or a sofa will do.

• IP - lying on a bench, the pelvis and half-bent legs hang from the bench, the arms provide support.
• Bring your knees towards your chest.
• Return your legs to IP.



Due to the unstable position of the pelvis and increased amplitude, this exercise is more effective. It is important to work with the press. A common mistake is to over-connect the hips. In the absence of control of the abdominal muscles, the hips are involved almost automatically. Therefore, there is no point in performing a more complex version if the athlete’s training allows only a simple movement to be performed correctly.

An even more advanced option is reverse crunches on an incline bench. The execution scheme is similar.



Plank

Now this is one of the most popular abdominal exercises. The buttocks, back and arms work together with the abdominal muscles. By doing a plank along with crunches, you will quickly achieve noticeable results.

There are several types of planks:

• on straight arms;
• on the elbows;
• with an outstretched arm and/or leg;

All of these variations are suitable for training the rectus muscle, with the exception of the last one.

Scheme for performing a full plank on straight arms:

• Lie face down on the floor.
• Rise up so that you are standing on your palms and toes, with your body straight.
• Keeping your breathing even, stand in this position for as long as possible.



Legs can be kept together or spread apart. The press should be tense all the time. At a certain stage, the abdominal muscles will turn on powerfully automatically, but at an early stage it is worth controlling the degree of their tension.

Beginners do not need to stand until they pass out. The first step is to prepare the muscles. On the other hand, after mastering the straight arm plank, it is recommended to combine this option with more complex ones.

Hanging Leg Raise

If you have a horizontal bar at home, the training program can and should be supplemented. This is a more effective exercise for the rectus abdominis than crunches. As in other cases, there is variability here.

Classic scheme:

• IP - hanging on the crossbar.
• Pull your knees bent towards your chest.
• After a second pause, return to the IP.



In a more advanced version, the legs are straight. The final position is parallel to the floor. Having mastered this variation, move on to V-shaped lifts - touching the crossbar with your feet or raising them to an angle of 45 degrees relative to the floor.

"Corner"

Another effective exercise is. Legs hanging on the horizontal bar can not only be raised/lowered, but also kept in a fixed position - parallel to the floor. The preparation indicator is the time during which the athlete can hold in the desired position. The exercise is aimed not so much at visual development, but at increasing abdominal strength. This is a great help for improving your performance in other exercises.



Exercises in the gym

Exercise machines allow you to diversify your workouts, but you shouldn’t get too carried away with them. The movements described above are enough for the eyes, but if you get bored, no one will forbid you to turn to modern training machines for help.

"Prayer"

From the name you can guess that you will have to bend over quite a bit. For training you will need an upper block with a rope handle. In essence, these are ordinary twists, strengthened due to increased resistance.

Technique:

• IP - kneeling in front of the block, hands holding the ropes, body tilted forward.
• Using your abdominal pressure, bend down so that your elbows are close to the floor.
• Return to IP.

The weight should be chosen to minimize the involvement of the back and hips, while still providing sufficient stress on the abdominal muscles.



Crunches in the simulator

If you have a special abdominal machine, you can do crunches in it. The scheme is similar. The difference is that the back is fixed here, and the body is located almost vertically. Despite the growing popularity of this option, a specialized device is not the best tool for pumping up the abs.



Training program

The training complex depends on the goals. Within each task, there are several paths to the solution to move towards the goal. Here are examples of programs that are suitable for home and hall.

Program for abdominal mass/relief (for the gym):

Program for girls (for the gym and at home):

Abdominal strength program:

The abs are trained 2-3 times a week if the goal is mass and strength. A sculpted or toned stomach is a goal to achieve which you can exercise more frequently. In the first case, the number of repetitions is usually no more than 15. In the second, their number is increased to 20, while reducing the rest time between approaches.

This is a standard abdominal exercise. It is during crunches that the rectus abdominis muscle (responsible for the abs on the abdomen), the pectoralis major muscle, the external and internal obliques, and the transverse abdominal muscles are activated.

Performance. Make sure to keep your middle and lower back pressed to the floor. This way you avoid engaging the hip flexors. Try to keep your hands at your temples, do not reach up with your chin and neck. The abdominal muscles should lift you up. When ascending, you should exhale deeply and inhale in the lower position.

Perform three sets of 30 reps.

This exercise is aimed at working the lower abs (abdominal part). Muscles involved in this exercise: iliopsoas, tensor fasciae lata, sartorius, rectus femoris, adductor longus and brevis, pectineus, rectus abdominis, oblique and transverse abdominis, and quadriceps.

Performance. Lie on the floor, stretch your arms along your body and press them to the floor. Raise your legs off the floor and perform crossing movements. While performing the exercise, make sure that your lower back is pressed to the floor. The lower your legs are, the greater the load on your lower abs. If you find it difficult to keep your legs at this level, raise them a little higher. If you feel your lower back lifting off the floor, raise your legs a little higher. Make sure your legs are straight.

This exercise is also aimed at working the lower abs (abdominal part). Muscles involved in this exercise: iliopsoas, tensor fasciae lata, sartorius, rectus femoris, adductor longus and brevis, pectineus, rectus abdominis, oblique and transverse abdominis, and quadriceps.

Performance. Lie on the floor, stretch your arms along your body and press them to the floor. Raise your legs above the floor and perform walking movements with a small amplitude. Socks should be pulled towards you, your lower back pressed to the floor. The lower your legs are, the greater the load on your lower abs. If you feel your lower back lifting off the floor, raise your legs a little higher and hold this position. Make sure your legs are straight.

Perform three sets of 30 seconds each.

This exercise works the rectus abdominis, external oblique, quadriceps, and tensor fasciae lata (thigh muscles). This exercise is more aimed at burning fat, rather than working out the relief.

Performance. Lie on the floor, raise your knees bent (the angle should be 90 degrees), stretch your arms in front of you. Raise your upper body towards your knees, reaching forward with your arms. Exhale while going up, and inhale when going down. Try not to lift your lower back off the floor or lower your legs. Make sure that your chin is not pressed against your neck.

A simpler option for performing this exercise is to cross your arms and lie on your chest. More complex - hands are placed behind the head or at the temples.

Perform three sets of 10 reps.

During this exercise, the main load is directed to the oblique abdominal muscles, but the rectus abdominis, quadriceps and tensor fasciae lata (hip muscles) are also worked.

Performance. Lie on the floor, put your hands behind your head, bend your knees. The feet should rest on the floor. Perform a crunch in which the right elbow reaches behind the left knee toward the middle of the thigh and the knee moves toward the elbow. While performing the exercise, try to raise your upper body so that your shoulder blades come off the floor. The lower back should be pressed to the floor. Do not press your chin to your neck or pull yourself up with your arms. When twisting, exhale, in the starting position - inhale.

The closer the feet are to the pelvis, the greater the load.

A simpler option for performing this exercise is to have the non-working arm extended to the side (forming a straight line with the shoulder girdle) and pressed to the floor. This will give you extra support while twisting.

Perform 30 repetitions on each leg.

This exercise works the rectus abdominis, external oblique, internal oblique, transverse abdominis, and leg and buttock muscles (gluteus maximus).

Performance. Lie on the floor, place your hands behind your head. Start making movements with your feet as if you were pedaling a bicycle. At the same time, lift your upper body, trying to lift your shoulder blades off the floor. Alternately stretch your right elbow to your left knee, your left elbow to your right knee. The exercise can be performed at any pace. Try not to press your chin to your chest or pull your head up with your arms. Don’t forget to breathe correctly: exhale every time you twist.

Perform three sets of 20 reps.

During this exercise, the core muscles (rectus and transverse abdominis, dorsi extensor, trapezius, biceps and pectoral muscles), buttocks and leg muscles (hips and calves) are involved in the work.

Performance. Get into a plank position with your forearms resting. The elbows should be positioned exactly under the shoulders, the stomach should be pulled in (the navel is pulled towards the tailbone), the back should be straight (there should be no arching in the lower back). In this position, swing with a small amplitude. When moving forward, your shoulders should be in front of your elbows, and when moving back, they should be behind your elbows. Make sure that your back and legs constantly form a straight line (without bending or, conversely, an arch in the lower back).

Do the exercise for one minute.

You can watch the full video with all the exercises.

EXERCISES TO DEVELOP ABDOMINAL MUSCLE STRENGTH AT HOME AND IN THE ABSENCE OF EXERCISES

Along with well-known exercises for developing the abdominal muscles, performed on machines and using gymnastic equipment, such as:

– flexion, extension of the torso with different positions of the legs while hanging on the gymnastic wall:

a) bending your legs (knees to chest),

b) with toes touching behind the head:

– flexion, extension of the torso while sitting on the floor or on a bench with the feet fixed by a partner or under the bottom rail of the gymnastic wall; modern methods of training athletes allow them to perform exercises without special equipment in a sitting or lying position on the floor.

Requirements for exercise technique:

1. Do not strain the neck muscles, which can lead to fatigue of the cervical muscles, discomfort and distract from the sensations of contraction and relaxation of the abdominal muscles.

2. Do not lift your torso or pelvis high from the floor.

3. “Listen” to the work of the muscles, be able to tense and relax the necessary muscles.

4. When working the upper section of the rectus abdominis muscle, perform a half-bend forward, raising only the shoulder girdle to the level of the shoulder blades, while straining the rectus muscle of the upper section.

When performing exercise No. 1 for the lower section of the rectus abdominis muscle, do not allow the lower back to flex, do not lift the pelvis high from the floor, maintain the position of bent legs at a right angle, and do not lower your legs to the floor. When performing exercises 2 and 3, raise the pelvis from the floor no more than 5 cm, keep the lower back on the floor, and keep the legs in a vertical position. When performing the exercise, do not swing your legs or deviate from the vertical position, which can lead to switching the work to the muscles of the upper section.

When performing exercises for the oblique abdominal muscles, raise the shoulder girdle to the level of the shoulder blades, turning the torso to the right or left, following the technique for performing exercises for the upper section of the rectus abdominis muscle.

EXERCISE OPTIONS FOR UPPER ABDOMINAL MUSCLES

1. I.p. – sit with your legs bent at an angle (can be crossed), arms in any of the positions: to the sides, behind the head, crossed to the shoulders, forward. 1–8 or 1–16 static hold. To make it more difficult, tilt your torso closer to the floor. For those who are poorly prepared, perform it while sitting in the back position.

2. I.p. – sitting behind you with your legs bent and resting on your forearms.

1 – legs apart;

3. I.p. – emphasis while sitting behind you with your legs bent at an angle.

1 – legs apart;

4. I.p. – emphasis sitting behind on the forearms at an angle.

1 – legs apart;

5. I.p. – lying on your back with your legs bent apart (hands under your chin, behind your head, forward or crosswise to your shoulders).

a) 1 – half forward bend;

b) 1–2 – half forward bend; 3–4 in I.p.

c) static hold – count 1–4, 1–8, 1-16.

d) 1–8 – option – a); 9-16 – static hold

e) 1-16 – option a); 1-16 – static hold

EXERCISES FOR THE ABDOMINAL MUSCLES FOR THE POORLY PREPARED:

1. I.p. – lying on your back with your legs bent, hands on the floor:

2 – lower the pelvis to the right;

3 – count-1;

4 – lower into I.p.;

5 – count-1;

6 – lower the pelvis to the left;

7 – count-1;

8 – lower into I.p.

For the well prepared:

2. I.p. – lying on your back with your legs at an angle, placing your hands down on the floor.

1 – pelvis up (without raising the lower back);

2 – lower the pelvis to the right;

3 – count-1;

4 – lower into I.p.;

5 – count-1;

6 – lower the pelvis to the left;

7 – count-1;

8 – lower into I.p.

Do not swing your legs, this can lead to a redistribution of work to other muscles.

EXERCISES FOR THE LOWER ABDOMINAL PRESS MUSCLES.

1. I.p. – lying on your back with your legs bent.

1 – legs forward upward;

2. I.p. - the same

1-2 – legs forward up

3-4 – I.p. Don't swing your legs.

3. I.p. – lying on your back, legs forward (at an angle), arms down, palms on the floor.

1 – pelvis up (do not raise the lower back from the floor, legs in a vertical position);

Do not swing your legs, this will cause the upper rectus muscle to work.

EXERCISES FOR THE ABDOMINAL MUSCLES

I.p. – emphasis while sitting behind, legs bent at an angle.

1 – legs to the right (without lowering them to the floor);

Perform at a slow pace, controlling the work of the oblique abdominal muscles 8-16 times, then statically hold the angle without support with your hands. The number of approaches depends on the preparedness of the athletes. Do the same to the left.

I.p. – lying on your back with your legs bent apart, arms forward and left in a “lock”.

1 – half tilt forward (to the line of the shoulder blades);

for well prepared

for the poorly prepared

I.p. – lying on your back with your legs bent at the angle of your arms to the sides with your palms resting on the floor.

1-2 – legs to the right;

3-4 – legs to the left;

I.p. - the same.

1 – legs to the right;

3 – legs to the left;

I.P. – lying on your back, legs at an angle, arms to the sides with palms resting on the floor.

1 – right side to the floor;

2 – left to the side on the floor (towards the right);

3 – left in I.p.;

4 – right in I.p.;

5-8 – the same thing in the other direction.

I.P. – lying on your back with your legs at the angle of your arms to the sides with your palms resting on the floor.

1-2 – legs to the right on the floor;

3-4 – in I.p.;

5-6 – legs to the left on the floor;

7-8 – in I.p.

Abdominal muscles. The rectus abdominis muscle 1 bends the body forward. The external oblique muscle 2 serves to flex the torso and rotate it, for example, when bending forward. Below it is the internal oblique abdominal muscle, and even deeper is the transverse muscle. They work for everyone