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 full 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 as soon as you learn to hold the "vacuum" while sitting without special problems, you will be able to do this in a standing position 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.
Everyone who purposefully visits Gym to form the body of your dreams, they will confirm that the most difficult thing is to pump up a beautiful abs, which would be adorned with sculpted muscles. The main difficulty is that on the way to your cherished dream there are always fat accumulations in this part of the body.
Moreover, even small amounts of deposits can significantly spoil the picture. Therefore, if you set yourself the goal of becoming the owner of sculpted abs, you need to remember that a lot depends on nutrition. But in the conditions of correction of the daily diet, special exercises for strengthening the abs will help to achieve the goal .
As already mentioned, strengthening the abdominal muscles through regular training will have obvious results only if fat deposits in this area are kept to a minimum. For this purpose in mandatory You should adjust your daily diet, replacing fatty, fried and sweet foods with protein and fiber.
Special exercises will also help you achieve your desired results faster:
- The simplest and most famous exercise for burning calories and strengthening muscles is considered to be the “cyclist”, which involves simulating the corresponding movements with your legs. You can perform this exercise both in a sitting and lying position.
- Raising straight legs. Both sitting and lying positions are also suitable for performing this exercise.
- An exercise called “scissors.” It is difficult to find a person who is not familiar with school years with this exercise, for which you should lie on the floor and alternately cross your straightened legs, keeping them suspended.
- This exercise consists of sequentially changing positions. So, first you should lie on the floor, and then take sitting position, bending your legs, and return to the starting position.
- You need to take the starting position, kneeling, and begin to bend backwards. It is important to ensure that the hip joints are extended.
- You need to lie on your stomach, and then begin to reproduce the actions of raising the abdominal wall. When lifting, be sure to hold for 5 seconds.
- For the starting position, you should stand on all fours. The exercise involves drawing in the abdominal wall with a slight arching of the back. You should stay in this position for at least 5 seconds. After this, you need to relax and repeat the exercise.
- You should lie on your back and place your arms, bent at the elbows, behind your head. After this, you need to simultaneously raise your head and shoulders, holding this position for about 5 seconds. After a short relaxation, the exercise must be repeated.
Each of the exercises is quite effective, but the results will only be visible with regular training. It is recommended to repeat each exercise about 15 times.
Strengthening your abdominal muscles can be done not only during training. For example, throughout the day you should periodically retract the abdominal wall, repeating the action at least 5 times.
Abdominal Strengthening: Exercises
The set of the following exercises is aimed directly at creating sculpted abs. Strengthening the abdominal muscles can also be achieved through walking and running, which involves raising the hips high, bending over, and raising the lower extremities.
The following exercises will strengthen your abdominal muscles:
- To take the starting position, you need to stand with your feet shoulder-width apart, after which you should slowly bend forward, trying to touch the floor with your fingertips. It is necessary to monitor the position of the knees, which are strictly forbidden to bend. Ten repetitions are enough to get the desired result.
- The starting position is the same, and the exercise involves alternately raising the straightened legs forward. At the same time, you should extend both arms, trying to touch your toes with your toes.
- To perform this exercise, you need to lie on your back, and your arms should be spread to the sides so that your palms touch the floor. Straightened legs should be slowly raised up and bent behind the head, touching the floor with your toes. It is recommended to repeat the exercise no more than 5 times.
- You need to lie on the floor and bend your knees, resting your feet on the floor. Arms should be extended along the body. The exercise involves raising your head so that your chin is as close to your chest as possible. At the same time as your head, you need to raise your arms and alternately reach right hand to the right foot and the left to the left. You need to make sure that your shoulders are also slightly raised during the exercise.
Conclusion!
The above exercises aimed at strengthening the abs are considered simple and at the same time effective. A video about the step-by-step implementation of each exercise will allow you to avoid many mistakes and achieve the intended results on the way to the figure of your dreams.
Video about ways to pump up abs for beginners
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 upper muscles belly.
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 top part torso. 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.
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. The upper body is tilted forward, the back is straight, the legs are slightly bent at the knees, straight arms rest 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.