Exercise for a flat stomach and back without pain - when you rise and fall during this exercise, let your abdominal muscles work the most, but you must also feel a slight stretch in your legs.
It is enough to do this exercise for 10 minutes a week and you will replace even 1000 abs!
When performing this exercise, the body must not move even a millimeter. The result is a flat and firm stomach, but also a pain-free back, because strong abdominal muscles support the spine.
Before performing the exercise, check that your body is in the correct starting position by following these 5 points:
1. Press your palms firmly on the floor and stretch your shoulders so that they are as far apart as possible, making sure that your neck is as long as possible. Your hands should feel comfortable, not like you're going to fall to the floor at any moment.
2. When you raise and lower yourself during this exercise, let your abdominal muscles work the most, but you must also feel a slight stretch in your legs. If you don't feel that way, push your heels even further onto your toes to tighten your thighs even more, then squeeze your butt to activate the muscles in your lower body.
3. Keep your bottom low, not high in the air. The body should be in the shape of a straight line, not a triangle.
4. To ease the body in this position, breathe rhythmically.
5. To make sure that your body is straight, imagine that a glass of water is balancing on your lower back or that a ball is rolling from the back of your head to your heels without getting stuck in the hollow of your body, that is, in your lower back.
HOW TO PERFORM THE EXERCISE?
1. Press your hands and knees into the floor so that your wrists are in line with your shoulders and your back is straight. Look up about 30 centimeters in front of you. The nose should be directed towards the floor, and the back of the head should be parallel to the ceiling.
2. Extend the right leg back so that the toes are bent, then extend the left leg as well. The weight of the body should be completely on the hands and toes.
3. Squeeze your entire core and hold for 20 to 60 seconds.
4. Take a break. Lower your knees to the floor and sit on your heels with your toes touching while your knees are apart. Lower your torso to your thighs, with your forehead lightly touching the floor. Stretch your arms out in front of you and relax.
5. Repeat. Do three repetitions of the exercise. When performing the exercise becomes easier, increase the time of the exercise to more than 60 seconds.
Find other useful tips for exercise HERE >>>
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