Abdomen exercises, which you can do at home, which do not require the use of any equipment or aids, to shape the abdominal muscles, just 10 minutes every day.
Abdominal exercises, structure:
- 10 exercises
- each abdominal exercise should be done for 45 seconds
- the exercise lasts a total of 10 minutes
Abdominal exercises, description of exercises:
- Lying on the floor, make "scissors" with your legs
- Lying on the floor, touch the sole of the left leg with the right hand on the outside, the left hand is on the neck; touch the sole of the right leg with the left hand from the outside, the right hand is on the neck
- Leaning on the floor with the left elbow, the right hand is on the right hip, the left hip is raised from the floor. The support is on the left knee.
- Change sides. Leaning on the floor with the right elbow, the left hand is on the left hip, the right hip is raised from the floor. The support is on the right knee.
- Sitting position on the floor, with slightly bent knees. With joined fists, rotate the elbows left and right, straining the abdominal muscles, as in the game "twists".
- Lying on the floor, keep your legs straight and touch your shins with your hands as high as possible, bending slightly in the abdominal area. Lie on your back on the floor.
- Push-up stance. Support is on the right leg, raise the left leg as high as possible. Lower the left leg. Support is on the right leg, raise the right leg as high as possible. Lower the right leg.
- Turn. The support is on both hands, raise the hips off the ground and the support is on the left leg. Raise the right leg as high as possible. Lower the right leg. The support is on the right leg. Raise the left leg as high as possible. Lower the left leg.
- Lying on the floor, lift your legs up and bend your knees. Lower the right leg slightly and touch the floor, raise the right leg to the starting position. Lower the left leg slightly and touch the floor, raise the left leg to the starting position.
- Sitting on the floor, lower back to the lying position, support is on the forearms and extend the legs and keep them 20 cm from the floor. Stand up and gather your legs.
Note:
Be aware that not all exercises are suitable for everyone. Before starting any exercise, consider your age, your body's flexibility, and your health status to decide if the suggested exercise (or exercises) is right for you.
Any exercise or set of exercises can be dangerous and can result in injury. Each suggested exercise is used (correctly or incorrectly) at the own risk of anyone who decides to use the same exercises.
Sit-ups and other group of exercises for abdominal muscles are the most important condition for a firm and well-defined stomach. But what most trainers and fitness experts emphasize is that a defined stomach is the result of a balanced diet.
But what does that mean? Even if you do all the possible exercises that are intended for the abdominal muscles, you can hardly see results if you do not simply remove certain foods from the menu. While we can shape the legs and buttocks with intensive exercise (though nutrition is also important here), abs are as much as 70 percent nutrition and 30 percent exercise.
However, there are exercises that affect all the muscles of the body, but work especially well on the muscles of the core. Of course, we are talking about the plank in the first place, because it is precisely with it that we shape this group of muscles the best.
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