Crunches using weights on outstretched arms

This exercise is aimed at strengthening upper muscles belly. Lie on your back, knees bent, heels on the floor. Take light dumbbells in your hands and extend your arms straight behind your head. Now do crunches without bending your arms. You should not push using only your hands. Perform 12-15 repetitions.

Seated abdominal crunches

Sit on the edge of the bench. Grab its edge and lean back slightly, straighten your legs, feet 10-15 cm from the floor. Bend your legs and slowly lift your knees towards your chest. At the same time, lean your body forward so that your thighs are pressed toward your chest. Return to the starting position. Perform a set of 12 repetitions.

Exercise "corkscrew"

This exercise targets both the lower and oblique abdominal muscles. Lie on your back, raise your legs strictly vertically. Your knees should be slightly bent. Hands lie along the body, palms down. Use your lower abs to lift your hips off the floor and bend your legs toward your chest, lifting your feet straight up. Simultaneously rotate your hips to the right. Hold this position, then return to the starting position. Repeat the movement, turning left. Perform 10 reps on each side.

Unilateral crunches using weights

This exercise targets both the upper and oblique abdominal muscles. Lie on your back, legs bent, feet on the floor. Hold the dumbbell with both hands and press it to your right shoulder. Lift the body and turn it to the left. Lower yourself onto your back, then repeat the exercise on the other side, pressing the dumbbell to your left shoulder. Perform 3 sets of 8 reps on each side.

Knee crunches with lat pulldown

Kneel facing a pulley and grasp the ends of a rope attached to a tall pulley. Hands are located on the sides of the face. Lean your body forward. Return to the starting position, then repeat the movement, this time bending toward your left knee. Return to the starting position, then bend toward your right knee. This is one repetition. Perform 3 sets of 8 reps.

Combination of crunches and side bends

This exercise targets both the upper and oblique abdominal muscles. Lying on your back, knees bent, feet on the floor, hands behind your head. Lift your shoulder blades off the floor and bend forward. Then turn your body to the left, bring your left armpit towards your left thigh. Straighten up, then turn to the right. Lower yourself to the starting position and repeat the movement. Perform 3 sets of 8 reps on each side.

On this page I will share with you some breathing exercises aimed at developing the abdominal muscles. From now on, you can forget about an unsightly, sagging belly while you are sick. In addition, the presented exercises allow you to quickly mobilize nervous system, wake up, cheer up.

Exercise 1.

Starting position: straight, legs together. Look at one point in front of you. The technique for performing the exercise is as follows: simultaneously with a sharp exhalation through the nose, pull in the stomach as much as possible, then simultaneously with a sharp inhalation, again through the nose, protrude the stomach as much as possible. The exercise is performed at a fast pace; during the process, be sure to ensure that your breathing and abdominal movement are synchronous. The shoulders should remain motionless during the exercise.

In order to notice visible results, the exercise must be done for a month or a little more. For the first 10 days, retraction-protrusion can be performed 5 times, and then start adding one every day until you bring the number to 25 times; you don’t need to add more.

Exercise 2.

The starting position is exactly the same as in the previous exercise. To begin the exercise, bend your upper body forward so that you form an angle with the vertical of approximately 45 degrees. The hands are on the lower back, thumbs forward, and the remaining fingers folded together and pointing back. Look straight ahead at one point, your back is straight, your shoulders are turned, and your elbows are turned back. The technique is exactly the same as in the previous exercise, that is, simultaneously with a sharp exhalation through the nose, pull in the stomach as much as possible, then simultaneously with a sharp inhalation, again through the nose, protrude the stomach as much as possible.

Exercise 3.

Stand straight with your feet shoulder-width apart. Top part body tilted forward, back straight, legs slightly bent at the knees, straight arms resting slightly higher knee joints, the thumb clasps the hips. During the exercise, the head is in a vertical position, the eyes look straight ahead at one point. And again, the technique is exactly the same as the first exercise: simultaneously with a sharp exhalation through the nose, pull in the stomach as much as possible, then simultaneously with a sharp inhalation, again through the nose, protrude the stomach as much as possible.

Exercise 4.

The starting position and technique for performing it are exactly the same as the first. The only difference is that after exhaling, you hold your breath and the entire time you hold your breath, you continue to move your stomach, that is, you retract it until you feel discomfort from holding your breath. Then take a calm breath through your nose. You need to do this exercise once a day.
This exercise is performed in the morning on an empty stomach after drinking a cup or two of tea. Massage in progress internal organs stomach filled with water. Performed in series with breath holds after a slight exhalation, 5 series of 20 times.

Exercise 5.

Lying on your back, legs straight. Pulling the head and hands towards the feet (upper and middle abs, rectus abdominis)

Exercise 6.

Lying on your back, legs bent at the knees. “Bicycle” with one foot forward until the first fatigue. Then with the other foot (lower and middle abs, rectus abdominis)

Lying on your back, legs straight. Without lifting your buttocks from the couch, stick your lower abdomen forward. Tightening of the gluteal muscles to the point of fatigue (transverse abdominal muscles)

During the day, the abdominal muscles should always be kept in good shape and your stomach should not fall out. Then everything will be fine.

Be beautiful!

Based on Internet materials
consultation with a physical therapy instructor
Murmansk regional hospital

Here are the most effective abdominal exercises

Today millions of people around the world are ready to by example confirm that with the help of a set of exercises of the Pilates system you can make your legs, hips, back, chest, arms perfect... But this system is especially famous for its effective exercises for perfect abs. They force the body to work “from the inside,” making it possible to work the deepest muscles and form a strong muscle frame. We will begin our acquaintance with Pilates with them.

Start doing the ab complex 3-4 times a week (which will take no more than 15 minutes), and within a month your waist will become thinner and your tummy more toned!

Exercise "Hundred"

It is considered not the most difficult, but at the same time one of the most effective exercises for the press. Abdominal muscle training should always begin with it. I. p. - Lying on your back, legs raised up and bent at the knees at a right angle, arms extended along the body.

As you exhale, lift your head and shoulders, tightening your abdominal muscles. Do not slouch under any circumstances; your shoulders should be straightened. The distance between the chin and torso should not be smaller size fist. Begin to vigorously move your arms up and down, as if lightly hitting water, maintaining your breathing in rhythm: 5 short breaths (as if smelling flowers), then 5 short exhales. When performing the exercise, the head and torso remain motionless and the stomach is retracted. There should be a total of 100 inhalations and exhalations.

If it is still difficult for you to complete such an exercise, start with an easier version. In this case, when performing the exercise, your legs should be bent at the knees and your feet should rest on the floor (knees together).

As the muscles get stronger, the exercise needs to be made more difficult. To do this, when performing it, raise your legs at an angle of 60 degrees.

Exercise "Lotus"

Excellent for working the rectus abdominis muscles.

I. p. - Lying on your back, knees slightly bent and raised above your hips, ankles crossed, toes extended, arms lying along the body with palms down.

As you inhale, pull your stomach in, as you exhale, lift your hips away from your butt and straighten your legs, throwing them behind your head in a “V” shape. Return to the starting position. Repeat the exercise 10 times.

Exercise "Badass"

Helps work the deepest abdominal muscles, while toning the muscles of the whole body

I. p. - Sitting on the floor, legs extended forward, arms down and palms on the floor, back straight, stomach retracted. Take a deep breath. As you exhale, simultaneously raise your straight legs by about 45 degrees and lower your body to the floor, your head should remain suspended. Stretch your arms straight in front of you. As you inhale, without lowering your legs, lift your body and try to reach your toes with your hands. Exhale. Lower your legs. Repeat the exercise first 5 times.

If performing the exercise causes difficulty or discomfort, start doing it 2-3 weeks after the start of training or increase the angle of leg lifting from 45 degrees to 90. To complicate the exercise, you need to increase the number of approaches.

And here:

A beautiful, flat, elastic stomach with sculpted abdominal muscles is not a pipe dream, but an entirely achievable reality.

But first of all, slim stomach– this is the result of training and regular performance of a set of exercises for the abdominal and waist muscles. Secondly, legitimate pride in your ideal figure, determination and overcoming laziness. Thirdly, this is not only the opportunity to wear any fashion dress or suit, but also the health of the body as a whole, and the gastrointestinal tract in particular.

These exercises are also convenient because they can be performed at home and on your own.

Almost all exercises are performed 8-10 times. Ideally, in 2-3 sets, with a break of 1-2 minutes to regulate breathing and relax the muscles.

A set of exercises for the abdominal muscles.

Exercise 1. For the upper abdominal muscles.

I.p. - lying on the mat, on your back. Hands clasp behind your head. Bend your legs at the knees and hold them hanging, almost touching the floor with your toes.

Raise your body about 30-40 degrees while straightening your legs and keeping them at the same angle. Hold this position for 3-5 seconds. Return to i.p.

Breathing technique: take a deep breath, as you exhale – a forceful movement, while holding your breath – fix the position, while inhaling – return to IP, then – deep exhale.

Exercise 2. For the abdominal muscles and inner thighs.

I.p. – lying on your back, legs bent at the knees, suspended, hands on your hips. As you exhale, raise your body 45 degrees, straightening your right leg at the same angle. We fix the position for 5-10 seconds (breath holding), return to IP. and continue the exercise, straightening the left leg.

Exercise 3. For the abdominal and leg muscles.

I.p. - lying on your back, legs closed and extended, hands clasped behind your head or lying along your body, palms down - this is an easier option, as there is additional emphasis on your hands.

Raise your closed legs at an angle of 30-45 degrees. Then, without lifting your torso from the floor, spread them apart. How can it work out for someone: from an angle of 60 degrees to 100. Fix the position for 5 seconds. Return to i.p.

Exercise 4. “Scissors.” For abdominal muscles, legs and thighs.

I.p. - the same as in the previous exercise.

Raise your closed legs 45 degrees. Perform, without lowering your legs, 10 to 20 cross swings to the sides. Once, spread your legs apart. At the count of 2-10, the maximum spread was recorded, at the count of 11, an overlap was performed. And they started again.

Depending on the angle at which you raise your legs, it depends on which abdominal muscle groups you are working on. this moment develop: at an angle of 21-30 degrees - the lower abdominal muscles, at an angle of 45 degrees - the central abdominal muscles are worked out more, if you raise your legs perpendicular to the torso, the central and upper muscles will receive a greater load.

If you add this abdominal muscle strengthening exercise to your basic routine, it will allow you to work all muscle groups using 3 approaches, at angles of 25-30, 45 and 90 degrees, and can guarantee not only a firm stomach, but also thin waist.

Exercise 5. “Rowing”. For the abdominal muscles, back, legs.

I.p. – sit on the mat, legs slightly bent at the knees, back straight, hands clenched into fists and lowered between the knees.

Bend back at an angle of 45 degrees, while straightening your legs at an angle of 20-30 degrees. Fix the position for 1-2 seconds, tensing all the muscles: legs, abdomen, arms. Socks are pulled out. Return to i.p.

Breathing technique: while taking a deep breath, bend back and straighten your legs. Hold your breath for 1-2 seconds when you fix the position. As you exhale, return to i.p. and draw in your stomach for 1-2 seconds, holding your breath.

Exercise 6. For the abdominal and thigh muscles.

Sit on the mat, put your arms back, tilt your torso back at an angle of 45 degrees, leaning on your hands, legs extended.

Pull your right knee toward your left shoulder, toes pointed. Lock the position. Return to i.p. and perform the exercise with your left leg.

Breathing technique: take a deep breath, as you exhale – a forceful movement; while fixing the position, hold your breath for 2-3 seconds.

Exercise 7. For the abdominal and back muscles. Variant of the yoga pose “Snake”.

I.p. – lying on your stomach, arms extended lengthwise, palms down, resting on your chin.

Taking a deep breath, you begin to slowly lift your torso, without lifting your legs and hips from the floor. The movement is performed only by the upper body. Fix the position and hold your breath for 5-10 seconds. On a slow exhale. slowly, return to IP.

Initially, you will be able to rise only 10-15 degrees, but regular performance of all exercises to strengthen the abdominal muscles will allow you to increase the angle of inclination to 25-30 degrees in a month.

You can start this exercise with an easier version: bend your elbows and place your hands on either side of your head. When rising, lean on your hands - you will bend almost perpendicular to the floor. Tighten your abdominal and back muscles for 2-5 seconds and return to the I.P.

Exercise 8. For the lateral abdominal muscles.

I.p. - lying on your back, hands clasped behind your head, legs bent at the knees, hanging.

On the count of 1, lift your torso, your right elbow moves towards your left knee. Fix the position - 2-4, return to IP - 5-6. Repeat, pointing your right knee and left elbow towards each other.

Exercise 9. “Bicycle”. For abdominal muscles, thighs and legs.

The exercise is quite common, but no less effective for strengthening the abdominal and thigh muscles.

I.p. – lying on your back, arms along your body or clasped behind your head. Raise your legs perpendicularly and begin to imitate riding a bicycle. It is recommended to perform 50-100 movements. It doesn’t take much time, but not only the muscles, but also the blood vessels of the legs are strengthened, and blood circulation is regulated. This exercise is an effective prevention of varicose veins and reduces leg fatigue.

Exercise 10. Also quite famous. I call him "Pencil".

I.p. – lying on your back, arms behind your head, bent or extended. Legs are straightened, closed, toes extended. Raise your legs and start “writing” numbers from 1 to 10 with them, at least you can write words or letters - it doesn’t matter. The main thing about this exercise is that it works different muscle groups.

Traditional exercise to strengthen all abdominal muscles– full bends from a lying position, when in a bend you need to touch your forehead to your knees (hands clasped behind your head), I didn’t even include it in the list - it’s very effective and well-known.

In combination , a set of exercises to strengthen the abdominal muscles If done systematically, it will provide you with an ideal figure with a thin waist.

Today we are happy to share with you another express workout that will help you get rid of your belly fat in no time. Just 2 weeks of regular exercise - and you will notice the first positive results!

It is advisable to perform exercises to develop the abdominal muscles at least every other day and at the same time follow a minimal diet.

And soon you will be able to show off your beautiful belly!

Exercises to strengthen the abdominal muscles

First level

Butterfly press

Lie on your back, bend your knees and spread your legs apart, keep your feet together and your hands behind your head. Without bending your back, raise your body a little and stay in this position for a couple of seconds. Lower yourself to the starting position. Repeat the exercise 10 times.
Exercise for oblique abdominal muscles
Lie on your back, bend your knees, arms along the floor. Raise your body a little and stretch forward with your left hand, then with your right. The head and neck should remain in line, and the lower back should be pressed to the floor. Repeat 15 times on each side.

Plank

In this set of exercises, do the plank like this: 10 approaches for 3 seconds.

Average level

Let's reach for our socks!

Lie on your back, raise your legs and reach your toes with your hands. At the same time, do not bend your back and legs. You do 2 sets of 15 reps.

Bike
In a lying position, slightly raise your body, hands behind your head, back straight. Touch the elbow of your right hand to the knee of your left leg, and vice versa. Repeat the exercise in each direction 15 times. Do 2 approaches.

Advanced level

Knees up

For this exercise you need to hold on tightly to the backs of the chairs. Bend your elbows slightly, lower your shoulders and relax your neck. Slowly raise your knees up. Do 3 sets of 10 reps.

Legs to the sides

Lie on your back, arms to the sides, legs up. Without lifting your body from the floor, lower your straight legs into right side, and then to the left. Do 2 sets of 15 times in each direction.

Ball exercise

In this position, as shown in the picture, begin to do the following: keeping your back straight, lift your legs a few centimeters in turn. There are 2 hikes 15 times each.

Start simple and move up to a more complex level to the best of your ability. You will definitely succeed!
A set of abdominal exercises may also appeal to your friends!

About exercises to eliminate belly fat, we offer a detailed set of exercises.

Getting rid of the hated tummy is not so difficult. By properly training your abdominal muscles, after 4-12 weeks you will notice the result: your abs will become firmer and your waist will be slimmer.The main thing is not to be lazy and do the exercises 4-5 times a week.

What are we training? Rectus, transverse, external and internal oblique muscles of the abdomen.

ExperiencedWe recommend that fitness fans choose 4-6 exercises and carry them out 2-3 sets of 15-25 repetitions in everyone.

For beginners- do 2-5 exercises By 1-2 sets of 10-15 repetitions in everyone. Rest between sets 1-2 minutes.

Perform the exercises rhythmically, accompanied by upbeat music. To avoid monotonous workouts, alternate exercises. If the exercise must be performed in different sides, do the required number of times in one direction, and then, without resting, in the other. This will be one approach.

Contraindications: If you have problems with the spine and/or you suffer from diseases of the cardiovascular system, then consult your doctor before starting exercise.

Start each workout with a light load to warm up your muscles and prepare them for work. Within 5-10 minutes Work out on any cardio machine. Walk, run or dance. Then rotate the body, bend (forward, backward, sideways), rotate the pelvis, and stretch the main muscle groups.

At the end of the session, in order to make the work on creating beautiful abs more effective, as well as to reduce fat in the waist area, you need to burn additional calories. To do this, work out on cardio equipment at a moderate pace for 15-40 minutes, then do two or three stretching exercises for the main muscle groups.

Exercise 1. Pulling your legs to your chest

Strengthens the muscles of the upper and lower abs. Sit on the floor, raise your legs and bend your knees, point your toes out, but do not place them on the floor. Bend your elbows, place your palms on the floor next to your buttocks. Feel the balance (1A). As you exhale, bend your elbows even more, lower your body a little back and straighten your legs so that your shin is parallel to the floor (1B). Return to the starting position.

Exercise 2. Straight twist

Strengthens the upper abs. Lie on your back, bend your knees and spread them slightly, place your feet on the floor. Bend your arms at the elbows and place them under your head (2A). As you exhale, tighten your abs and lift your head and shoulder blades, stretch your chin up. Do not bring your elbows together; they should be directed in different directions (2B). As you inhale, lower yourself to the floor.

Exercise 3. Lowering your legs

Strengthens the upper and lower abs. Lie on your back, bend your knees so that your shins are parallel to the floor, and your toes are extended. Place your arms along your body, palms down (3A). As you exhale, lower your legs down without straightening your knees, but do not touch the floor with them (3B). As you inhale, return to the starting position.

Exercise 4. Side plank

Strengthens the oblique abdominal muscles. Lie on your right side and lean on your right forearm, placing it perpendicular to your torso. Left hand Bend your elbow and place your palm on your left thigh. Bend your legs at the knees and keep them together (4A). Tighten your abs and lift your hips so that your body forms a straight line from the top of your head to your knees (4B). Return to the starting position and perform the exercise on the other side.

Exercise 5. Oblique crunches in the side plank position

Strengthens the oblique muscles of the abdomen and upper abs. Lie on your right side and lean on your right forearm, placing it perpendicular to your torso. Keep your legs together, bend them at the knees. Tighten your abs and lift your hips so that your body forms a straight line from the top of your head to your knees. Raise your left arm straight up (5A). Lower your left hand and reach it towards your chest on the right side. Try to hug yourself with your left hand. Feel how your oblique abdominal muscles tighten. Try not to turn your pelvis; it should always remain motionless.

Turn your head behind your hand (5B). Return to the starting position. First do crunches to the right side, and then lie on the other side and do the exercise to the left. This will be one approach

Exercise 6. Lateral twists with alternate leg straightening

Strengthens the oblique, upper and lower abdominal muscles. Lie on your back, bend your elbows, place your palms under your head, raise your legs and bend your knees so that your shins are parallel to the floor (6A). As you exhale, first straighten and lower your left leg down, but do not touch the floor with your heel (6B). Then tighten your abs and lift your head and shoulder blades, reaching with your left elbow towards your right knee (6B). Return to the starting position and perform the exercise in the other direction.

Exercise 7. Side crunches

Strengthens the upper and oblique abdominal muscles. Lie on your back, bend your knees so that your shins are parallel to the floor. Bend your arms at the elbows and place them under your head (7A). As you exhale, tighten your abs and lift your head and shoulder blades, straighten your elbows and, holding them parallel, stretch your palms towards the outer side of your right thigh (7B). Return to the starting position. On your next rep, reach your hands toward the outside of your left thigh.

Exercise 8. Straight leg raise while lying on your side

Strengthens the oblique abdominal muscles. Lie on your right side. Extend your straight right arm in front of you so that it is perpendicular to your body, rest your palm on the floor. Bend your left arm at the elbow and place it under your head (8A). As you exhale, simultaneously lift your shoulders and straight legs. When performing the exercise, your body should be in the same plane (8B).

Exercise 9. Lateral leg pull-up to chest

Strengthens the oblique muscles of the abdomen, upper and lower abs. Lie on your right side. Extend your straight right arm in front of you so that it is perpendicular to your body, rest your palm on the floor. Bend your left arm at the elbow and place it under your head (9A). As you exhale, simultaneously lift your body up and, bending your knees, pull them towards your chest. Right hand continue to press into the floor, it should help you maintain your balance (9B). Return to the starting position and do the required number of repetitions, then lie on the other side and perform the exercise the same number of times

Exercise 10. Lateral pull-up

Strengthens the oblique muscles of the abdomen and upper abs. Lie on your back. Bend your arms at the elbows and place them under your head. Bend your legs at the knees. Then rotate your pelvis to the right side so that your right leg is on the floor and your left leg is on the right. (10A). As you exhale, tighten your abs and lift your head and shoulder blades, stretch your chin up (10B). As you inhale, lower yourself to the floor. Do the required number of repetitions. Then turn your pelvis in left side and do the exercise in the other direction.

Exercise 11. Straightening two legs at the same time

Strengthens the lower abs. Lie on your back with your knees bent and your toes lightly touching the floor. Bend your arms at the elbows and place them under your head (11A). As you exhale, tighten your abs and, without changing the position of your hips, straighten your knees. The legs should be at an angle of 45° to the floor (11B). Return to the starting position.

Exercise 12. Oblique twists with “springs”

Strengthens the oblique abdominal muscles Lie on your back, bend your knees, slightly spread them and place them on the floor. Clasp your hands and stretch them forward (12A). As you exhale, lift your head and shoulder blades, stretch your hands to the outer side of your right thigh, and hold the position for 1-2 seconds. Make three "springs". That is, relax your abs and lower your body back, but do not lie down. Tighten your abs again, lift your body and relax again. Go up and down three times (12B). As you inhale, lower yourself to the floor. Repeat the exercise, but stretch your arms in front of you (palms between your knees) (12B). As you inhale, lower yourself to the floor. Repeat the exercise, but stretch your arms to the left (12G). Don't forget to make three "springs".

Exercise 13. Straight plank

Strengthens the upper and lower abs. Lie on your stomach, lean on your arms bent at the elbows. The elbows should be directly under the shoulder joints. Legs straight, toes pointing to the floor (13A). As you exhale, press your toes into the floor and lift your hips off the floor. Make sure that your abs are tense, your body forms a straight line from the top of your head to your heels, and your gaze is directed downward (13B). Hold this position for 20 seconds, then return to the starting position.