If your stomach does not look impressive, you need to sharpen your diet and add the 5 exercises below to your training plan. The lower parts of the abdomen are the most difficult area to shape. Often exercises for these muscles are avoided or simply trainers have a genetic tendency to maintain body fat in this area. These exercises will help to sculpt your abdominal muscles and give you a perfectly defined waist that you can boast on the beach.
Raise your legs vertically while lying on your back
Lie on your back with your hands under the tailbone, bend straight legs in your knees so that they form a 90-degree angle with your torso and point your feet straight at the ceiling. Tight your buttocks. Lift the hips just a few cm above the floor and then lower them. Repeat this pulsatile movement. To add intensity, take a dumbbell between the legs or hold in the position of the maximum voltage of 3-5 seconds.
Raising legs while lying on the floor
Start by lying on the mat with straight legs. Lift your legs straight up only with the abdominal muscles and flexors of the hip joint. Lower your legs down, stopping them a few inches from the floor, and then reverse the movement, keeping the tension in your lower abdominal muscles all the time. To add intensity, use the help of a training partner who will push your legs down in different directions. You will have to resist the strength of the abdominal muscles so that the feet do not touch the ground.
Raising your hips up while holding your feet on the ball
Keep in the position of push-ups with your feet on the fitness ball. Then, keeping your legs straight, try to lift your hips towards the ceiling so that your body will form an inverted letter V. Your back should be straight all the time. If you do not have the ball at your disposal, you can hook your legs on the TRX tapes.
Pulling the knee to the abdomen on TRX
Attach the foot with TRX straps and take the position of supports in front keeping the entire figure taut. Then pull your knees to your stomach and slowly return to the starting position.
Here you can read: How to get an ABS from your dreams?
Pulling the knees to the belly on the ball
Exercise similar to the previous one, with the difference that the rates are based on fitness ball. Pull your knees without taking your legs off the ball to your stomach. Hold this position for 1-2 seconds for maximum short circuit and return to the front position. To increase the difficulty of the exercise, you can try to do it by keeping only one leg on the ball.
Use these five exercises on the stomach to create a lethal training on the lower abdominal muscles
- Raising legs vertically in lying on the back – 4 x 12
- Lifting legs lying on the floor – 4 x to muscle fall
- Raising the hips up while holding the legs on the ball – 4 x 15
- Attracting the knee to the abdomen on the TRX – 4 x 15
- Pulling the knee to the belly on the ball – 4 x 15