How to get perfect abs at home in just 10 minutes a day

The most common mistakes when training the abs

Many beginners are greatly mistaken when they believe that abdominal training is a great way to get rid of excess belly fat. The fact is that in the case of the male body, excess fat is primarily deposited in the abdominal cavity. At the same time, it is most difficult to get rid of it

That is why it is very important to take certain measures to promote the overall ridding of the body of extra pounds. After which you can safely proceed directly to the abdominal training program at home

However, you should know that muscles grow during breaks between workouts. Therefore, from time to time the body needs to be allowed to rest and recover. This is especially necessary for beginners, since the muscle recovery process of experienced athletes is much faster. Most people are very mistaken in thinking that by loading themselves with long-term continuous training, they will immediately receive the coveted sculpted abs. In fact, such “sacrifices” will not lead to anything good, and given the painful sensations during basic movements, which you will have to experience for at least the entire next day, they are unlikely to allow you to start training your abs in the near future.

To get a good result, it is quite enough to regularly perform a couple of different exercises aimed at the abs. But a program that includes a set of various exercises will be much more effective.

It is advisable to create a training program so that the exercises are repeated as often as possible. This will allow you to develop endurance and give you relief. The most important thing is not to forget that everything is good in moderation. The result will be more effective if you include 3-5 different exercises in your training program, which are repeated 20 times in a row, than one done 50 times.

Proper nutrition for abs

Over the next three weeks, you will have to think carefully about each item in your diet, but after that, healthy eating will become a habit.

At least most of the time. A diet that's good for your abs varies in different aspects, but the basic rules are always pretty much the same.

Basic diet rules:

• Eat healthy foods in small portions 6-8 times a day;
• Focus on protein-rich foods;
• Eat LOTS of vegetables (if you think you already eat a lot of them, eat even more);
• Never skip breakfast and meals before and after training;
• Avoid anything containing sugar;
• Don't eat carbohydrates in the evening unless you need to fuel up after a hard workout;
• Drink plenty of cold water throughout the day;
• Incorporate high-intensity interval training into your cardio.

Exercises for pumping up the lower abs

Of course, the best option would be a program compiled by a coach, fitness specialist or other sports mentor. Here we will talk about the most effective exercises for training at home.

It is important to note that regarding the formation of sculpted abs, there is not much difference between training in the gym and at home

List of exercises for the lower abs:

• Lying knee raises are the simplest exercise, but they require correct execution. Take a lying position, put your hands behind your head, and bend your legs at the knees so that your feet completely touch the floor. Next, the knees are pulled towards the stomach, while the pelvis must be slightly raised.
• “Scissors” - performed from the same starting position as in the first case, only with straight legs. Execution: crossing the legs alternates with spreading them to the sides.
• Twisting – from the indicated starting position, it is necessary to raise the upper part of the body, while the left elbow must be “pulled” towards the right knee. Then return to the starting position and perform the same exercise but with the other leg and arm.
• “Bicycle” - from a lying position, understand your knees and make movements similar to pedaling a bicycle.

At the initial stage, the exercises listed will be enough, and later you can complicate the training complex by adding classes with the simplest equipment, for example, an incline bench.

In addition to proper nutrition and regular training, there is another method of pumping up the lower abs - cardio training. They are a program of exercises that are performed intensively and consistently. This complex allows you to effectively burn excess fat in just a month. It is necessary to determine the optimal speed and after a short period of time the press will become clear and prominent with the necessary hardness and elasticity. The exercise program includes intense push-ups, burpees and a number of other speed exercises.

Elbow plank

• Lower yourself to the floor, resting on your forearms and knees.
• Straightening your legs and placing your body weight on your feet and elbows, get into a plank position.
• Tighten your stomach, keep your back straight and make sure that your pelvis does not rise up. Your body should form a single line.

Hold for 30 seconds.

Then rest for 30-60 seconds and proceed to the second round.

see also

4 exercises with heavy weights for home and gym: video from a fitness trainer

Helpful information

The effectiveness of abdominal training directly depends on strict execution of the technique. If this point is not followed, the risk of discomfort and even severe pain in the back increases. Proper distribution of breathing also plays an important role in pumping up the abs: exercises must be performed while inhaling, and relaxing the muscles while exhaling.

The occurrence of pain in the lumbar region is also observed when following the exercise technique, but if they are not very strong, they will probably disappear after the muscles become stronger and stronger. If the pain persists for several days, it is advisable to stop exercising and consult a doctor to identify problems in this part of the body.

It is not recommended to use an extremely complex set of exercises - a few simple but effective ones for working out various muscle groups of the abs will be quite enough. You should not overload yourself with a large number of approaches: at the initial stage, three approaches with repetitions of 15-20 times are quite enough for one exercise.

How can you not?

Before you know what to do to pump up your abs, you need to understand and remember a few points.

At the initial stage, some people think that 2-3 classes a week is not enough, so they also study at home. Conventional wisdom: if you train your abs every day, the results will become noticeable much sooner.

In fact, excessive physical activity leads to “overtraining”: the muscles do not have time to recover, stop growing, and you feel a loss of strength and fatigue. However, this is not the only mistake made by newcomers to the sport.

Many people make the mistake of setting aside a separate day to train their abs. Experienced athletes know why this makes no sense: stabilizer muscles work no less actively during exercises on the legs and upper body. Your job is to keep your stomach tight while performing any exercise.

Common Myths

There are many misconceptions associated with pumping the abdominal muscles. Let's highlight the most popular four:

• Myth No. 1: Abs require daily training. This is wrong. All muscles need rest. Moreover, it is in this phase that they begin to grow. Therefore, to achieve better results, you should pump your abs no more than 3-4 times every 7 days. Bodybuilders, for example, do this in just one workout per week.
• Myth #2: Abdominal muscles only need 24 hours to recover. In reality, everything is different. If you do not feel discomfort in the abdominal area and the muscles do not begin to ache the next day after training, this does not mean that the body is rested and you can pump up your abs non-stop. It takes up to 48 hours for the muscles to recover.
• Myth #3: Abdominal exercises will help you lose fat. Have no illusions! During exercise, fat is burned throughout the body. True, in some areas this is done faster. You can get rid of excess weight only with an integrated approach. And this requires not only physical activity, but also a healthy diet, leading an active and healthy lifestyle in general.
• Myth #4: There are separate exercises for each part of the abdominal muscles. This opinion is common even among experienced people who are actively involved in fitness. In fact, during training, all the muscles in this area are involved. And only certain movements allow you to create additional stress on certain muscles. For example, the “corner” on the horizontal bar helps to train the lower abs.

The most effective abdominal exercises

Your goal is to do at least 3 sets of abdominal exercises every week. After each workout, take a break of 1 day to allow your muscles to recover. Otherwise, you will overload them and will not achieve the desired effect.

So, here are a few abdominal exercises that you should do regularly:

Twisting

This is one of the best muscle sculpting exercises that you can do at home without any problem. It is very simple to perform and you do not need any exercise equipment.

• Lie on your back on a mat and bend your knees.
• Place your feet on the floor and spread them hip-width apart.
• Cross your arms behind your head or clasp them in front of your chest.
• Lift your upper body off the mat as you exhale and return to the starting position as you inhale. Be careful not to lift your lower back off the mat!
• Do 7 sets of 10 reps.

There are various variations of this exercise. For example, you can cross your knees or, instead of lifting your body, rotate it, trying to touch your elbows to your knees in turn.

Vertical scissors

This exercise also works the abdominal muscles, although they are not directly involved.

• Lie on the mat on your back and stretch your legs.
• Place your hands on your hips.
• Raise and lower your legs one at a time without bending, as if they were a pair of scissors.
• Do 5 sets of 10 reps.

This exercise helps to work the frontal and oblique abdominal muscles. Also, when performing it, the hamstrings, quadriceps and gluteal muscles are used.

Bike

Everyone knows this simple exercise. It helps to quickly strengthen. In addition, it also helps improve coordination.

• Lie on your back, stretch your legs and clasp your hands behind your head.
• Bend your right knee and press it towards your stomach, and then lift your body and touch your left elbow to your right knee.
• The left leg remains extended and the body moves diagonally.
• Now lower your right leg and repeat the exercise on the left side, with your right elbow and left knee.
• Do 4 sets of 10 reps on each side.

Rock climber

These exercises work several abdominal muscle groups at once and burn more calories than other series.

• Place your hands and feet on the floor. Keep your back straight.
• Tuck your right knee toward your chest as if you were climbing a mountain, then return to the starting position.
• Repeat the same with your left leg.
• Try not to pause between repetitions so as not to lose momentum.

Do 3 sets of 10 reps on each leg.

Plank

Another great exercise for the abdominal muscles. It has deservedly gained great popularity in recent years.

Planks are often done in yoga and Pilates classes and are great for strengthening your abdominal muscles. The goal is to stay in this position for as long as possible.

• Lie on your stomach. Place your hands or forearms and the tips of your toes on the floor.
• Make sure your body and legs form a straight line. At the same time, you must not arch your lower back!
• Stay in this position for as long as possible.

With the help of a plank, you will work the muscles of the whole body, not just the abs.

To begin with, we advise you to stand in the plank for one minute, then rest for 30 seconds and repeat the exercise.

Abdominal exercises according to the CrossFit system

This exercise allows you to strengthen the muscles of the entire body and build muscle mass.

• Lie on your back, bend your legs and spread your knees out to the sides so that your feet touch each other.
• Place your hands behind your head.
• Raise your body and touch your toes with your fingertips.

If this exercise seems too easy for you, you can do it with a weight.

Do 4 sets of 15 reps.

Russian crunches

And the last, but not the most effective, exercise. It will tone your abdominal muscles and make your stomach flat. Do it with your own body weight first, but then add weight. These could be discs, dumbbells, kettlebells, or even bottles filled with water.

• Sit down, bend your knees slightly and lean your body back.
• Lift your heels off the floor so that your shins are parallel to the floor, and grab the barbell plate with both hands.
• Now turn your body to the right. Hold this position and return to the starting position. Now repeat the same on the left side.

As we have already said, the best thing is a positive attitude and consistency. You will definitely achieve beautiful abs!

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Hitch

After training, you need to stretch your working muscles. Three stretches are suitable for this.

Child's pose

Sit on your knees, lie with your stomach on your thighs, stretch your arms forward. This pose stretches the back muscles. Hold this for 10-15 seconds and then move on to another stretch.

Stomach traction

Lie on the floor on your stomach with your palms under your shoulders. Press your body upward, leaving your hips on the floor. If you can, straighten your arms. This pose stretches the abdominal muscles. Stay there for 10-15 seconds and return to child’s pose.

Side bend while sitting

Sit cross-legged. Place one hand on the floor, extend the other up and stretch in the opposite direction. This pose stretches the obliques.

You can repeat the set of exercises separately or include it at the beginning of your workout. In the latter case, perform stretching exercises at the very end of the session.

Monthly training program

The Internet is replete with a huge number of training programs for the press.

“Abs in a week”, “Abs in 7 minutes a day” and other nonsense that you shouldn’t waste your attention on. Below I propose a working program for the development of abdominal muscles, designed for a month (4 training weeks), the basis of which is various types of twisting

You can use it if you want to improve your muscle definition, make your abdominal muscles stronger and increase the number of repetitions you can perform without technical errors. The program is built on the principle of periodization, alternating heavy and light workouts. Within one week we do one heavy volume workout (for example, on Monday), and three days later (on Thursday) we do a lighter workout to keep our muscles toned. In total, there are eight workouts in a month.

Author

Training experience – more than 8 years. Winner and medalist of All-Russian powerlifting and deadlift tournaments. Candidate for Master of Sports in deadlift.

A workout that will allow you to achieve strong and sculpted abs

Who among us does not want to be the owner of a beautiful, toned stomach? But not everyone knows how to achieve such a result. Perhaps you want to update your training plan or you don’t know how to train your abs at all - in any case, this article will be useful for everyone. If you're not afraid of high-intensity exercise that will energize you and make you feel stronger not only physically but also mentally, grab a mat (suitable for yoga) and get ready to work. Perform each exercise one after another with almost no rest. Rest for 30 seconds to 1 minute between circuits. The workout consists of three laps and takes an average of 10 minutes. Good luck!

Workout plan:

1. “Bear” – 30 seconds

2. Crunches with legs raised - 30 seconds

3. “Russian twist” – 30 seconds

4. Side plank on elbows - 30 seconds on each side

5. Dynamic crunches – 30 seconds

6. Elbow plank - 30 seconds

Typical beginner mistakes

Many abdominal exercises have their own technical nuances that you need to master in order to get the most out of them. Let's look at the most common mistakes, myths and misconceptions:

1. You should not train your abs more than 1-2 times a week. Crunches are a fairly easy exercise, but even after it the body needs time to recover.
2. By performing a large number of repetitions, you will not burn excess fat deposits on your stomach and get the coveted “cubes”. The optimal repetition range for crunches is 12-20; in combination with a diet tailored to your goals, this approach will give maximum results.
3. Do not use too heavy a weight. If you do crunches with a disc or dumbbell, do not chase the weights, it is better to focus on mental concentration and contract the abdominal muscles more isolated, but involving no assistant muscles in the work.

Tips and tricks

• Perform crunches slowly, keeping your core tense throughout.
• Work for quality, not quantity. Many people performing classic crunches try to raise their heads, constantly helping themselves with their hands. Don’t do this, because it reduces the load and, accordingly, efficiency.
• Don't forget about breathing technique. When raising your body, always exhale. Scientists believe that proper breathing helps strengthen the cardiovascular system and reduce fatigue during exercise.
• Start training 2 hours after eating. It is acceptable to do abs exercises on an empty stomach if you do not suffer from diseases of the gastrointestinal tract.
• Don't feel sorry for yourself. Fitness experts strongly advise exercising until you feel a strong burning sensation.
• Take breaks during class. Of course, you can follow the example of athletes who pump up their abs for 20-40 minutes, but still there should be proper rest between sets. Moreover, it makes no difference for the muscles: you do 4 sets of 25 times or 2 sets of 50.
• Exercises aimed at working out the abs can be included in the warm-up complex. But only if you haven’t planned strength training with squats and back exercises. Abdominal muscles are inherently stabilizers.
• Force yourself to exercise regularly - 3 times a week.

During critical days, you cannot perform active abdominal exercises. Many girls complain of increased bleeding and pain.

Those who want to lose weight

Of course, it is easier for a person without excess fat to get a sculpted belly. An example of this is Keira Knightley, who is not distinguished by well-developed muscles, but can boast of a toned tummy on the beach. It is more difficult for overweight people to get into shape. To do this you need:

1. Don't forget about cardio. There is no such thing as local weight loss: to speed up the process, experts advise alternating workouts aimed at strengthening the abdominal muscles and cardio.
2. Be sure to control your diet. It's no secret that 80% of body quality depends on a proper diet. Therefore, if you are aiming to lose weight, training for the abdominal muscles alone, alas, will not be enough: the fat will not go away so easily, and the cubes will not appear.
3. Do exercises to strengthen your back. Often a protruding tummy is a consequence of underdeveloped muscles.

Components of success

Where should you start if you are going to change your figure for the better? First of all, you need to reconsider your diet and diet. To get sculpted abs, you need to get rid of belly fat. To do this, you will need to adhere to the following program of action.

• Calculate energy consumption and proportionally reduce the daily diet.
• Avoid flour, fatty and fried foods.
• Forget about soda and sweets.
• Make meals smaller: 5-6 small portions instead of the usual 3.
• Drink more fluid - at least 2 liters per day, and on training days increase this volume to 3-4 liters.
• Switch to vegetables and fruits: Fiber keeps you full while keeping you within your calorie limits.

True, diet alone will not be enough, especially if excess weight is pronounced and has accumulated over the years. Cardio training will have a beneficial effect on all muscle groups, and therefore on the abs. These include running, swimming, cycling. You can remarkably reduce the amount of subcutaneous fat by jumping rope.

The third condition for obtaining the desired result is correctly selected clothing for training. It should be made of dense synthetic fabric. In this case, the effect of a sauna or greenhouse will be created, and sweat will begin to appear. This tactic allows you to speed up fat burning, eliminating the need to take drugs that break down “reserves” at the chemical level.

And, of course, you will need some sports equipment. Ideally, an abdominal bench with an adjustable incline angle, a wall bars or horizontal bar, dumbbells and a gymnastics mat. However, you can do without all this by using pieces of furniture or choosing alternative exercises. Ordinary plastic water bottles can be used as a replacement for weights.

Proper nutrition for abs

There are thousands of opinions and a bunch of different types of such diets regarding fat-burning diets. But they all share one principle. Here he is:

Thus, you can either reduce the caloric intake of your diet or increase your calorie expenditure. Why are so few people successful at this?

Many people eat by eye, without following an exact daily diet. Either they eat very little or eat food rarely, which slows down their metabolism.

In the first case, a person says that he does not eat fried, starchy and sweet foods, but still gains more calories due to the lack of a clear list of daily foods and their weight. He just eats approximately and gets approximately the results. Such chaos does not lead to fat burning. In the second case, the body, due to the rare intake of food, tries to reserve energy as much as possible and accumulates it in the form of fat.

Sixty abs are 80% the result of a balanced diet

The solution is simple - you take a certain amount of food and eat it every day, without changing the weight and quantity of these foods. This is your starting point. You can now change your diet (increase or decrease calories) and see how it affects fat burning.

Example of a basic menu for the day:

For men: 200 g of buckwheat/rice/millet/pasta/oatmeal (dry product), 500 g of chicken fillet, 0.5 l of kefir, vegetables (no more than 30% of the diet) and clean water without restrictions.

For women: 100 g of buckwheat/rice/millet/pasta/oatmeal (dry product), 300 g of chicken fillet, 0.5 l of kefir, vegetables (no more than 30% of the diet) and clean water without restrictions.

Your “diet” begins in the morning by preparing these foods for the day. This is your daily dose and starting point. Choose the optimal amount of products based on how you feel. The above example is very conditional. You may not have enough carbohydrates and feel weak throughout the day. Then add rice or buckwheat. This article will help you in choosing foods for your diet.

Compose your diet, trying to diversify it, otherwise you will quickly get bored. For example, rice on Monday, buckwheat on Tuesday, oatmeal on Wednesday, replace chicken with fish on some days, etc. Don't forget about fresh vegetables and water. Make sure you get enough protein into your body. 2-2.5 g per 1 kg of weight is optimal. Protein builds new muscle structures in your body (cubes on your stomach).

You will see changes most quickly from a balanced diet.

Monitor fat burning once a week at the same time. Losing 0.5-1 kg of weight indicates an ideal approach. You burn fat, not muscle. If your weight has increased over the week, reduce the amount of carbohydrates by a quarter, no more (i.e., what was 200 g of rice per day will become 150 g) and record the new result after a week.

Beautiful abs as a hobby

8 years ago Polina became interested in bodybuilding.
In 2020, she began preparing for competitions and six months later she won the silver crown in the fit model category. Polina works out in the gym 4 times a week and follows a sports diet. Such a hobby. I talked to Polina to find out her experience in pumping up the abs. What exercises give results and what you need to do to make your abs visible.

Polina works out in the gym for an hour 4 days a week

How to pump up your abs in 8 minutes a day, training program

The training program is divided into three levels of difficulty. Whatever your current level of training, it’s still better to start with the first, if it’s easy, move on to the second, and after conquering the second, move on to the third.

Exercises should be performed at least an hour after meals. Try to perform them as shown in the video, observing the correct technique.

Don't rush to jump from level to level. After it becomes easy for you to perform, say, the first level, do 2-3 more workouts on it, and then proceed to the second.

Level 3

Burn extra calories and don't let them accumulate as fat on your abs. And believe the experience of many people, pumping up your abs in 10-15 minutes a day is real. When you start following this training program, you will see for yourself. Agree, spending 10 minutes of your time once a day is a very small price to pay for the result you get.

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Menu first

Limiting sweets in the diet, avoiding flour products, fried and fatty foods helps fight fat. In addition, sweet sodas and highly carbonated mineral water can spoil the appearance of your belly.

If you want something sweet, switch to sugar-free juices (when buying juice, carefully study the composition - now manufacturers successfully disguise sugar-containing drinks with a minimum share of natural fruits as juices).

Nutritionists do not recommend consuming fat-burning substances and diuretic teas. These drugs have a very negative effect on the muscles, and, while giving visible results, provoke irreversible changes in the body. In a few years, your weight loss experiments may backfire.

How to make your path to perfect abs easier

Don’t trust exercise machines – any upshapers, bodyshapers, gymnastic chairs, etc. Manufacturers are interested in selling as many of these exercise machines as possible, so they advertise them everywhere. The effect of such simulators, if any, is very low. All you need is your own weight.

Super-novelty exercise machines give scanty effect

Don't believe the myth about local fat burning. It can only occur throughout the entire body. It is impossible to get rid of fat on the waist or sides locally. The fat burning process is a hormonal process. You can't tell your hormones to reduce fat in just certain areas. Hormones travel in the blood throughout the body and give the cells the order to begin lipolysis (fat burning). Therefore, fat burning starts throughout the body, including problem areas.

Do not believe in progressive methods, such as thousands of twists, prolonged tension, or individual super exercises such as side twists, bicycle, birch and others. The fitness industry benefits from giving you the hard way with clever techniques. This technique seems logical. However, its efficiency is low. Your success will be barely noticeable, but your efforts will be colossal. You will return to the fitness trainer again for a new portion of techniques. It’s more profitable for him to constantly take money from you, rather than just tell him once about crunches that you can do at home without him.

Don't trust super diets and diet pills. This is especially true for women. Your abs may be well developed, but not visible at all under a layer of fat. It is so designed by nature that the best places to store fat are the waist, hips, and sides. In women, fat is deposited more intensively. In case of hunger during pregnancy, there is an energy reserve in the form of a fat layer on the waist and sides.

All these super expensive diets and pills, if they work, only work when you use them. After stopping use, the body accumulates fat more intensely, trying to restore the original level. Moreover, he does this with a reserve in case of a possible recurrence of such hunger in the future (this is a natural adaptation).

How to pump up your abs to six-pack

First, let's talk about the most important thing: there is no point in pumping up six-pack abs if they are hidden under a layer of fat that you have not had time to get rid of. Therefore, let's start working not only on the abdominal muscles, but also on getting rid of fat. In the abdominal area, fat accumulates the most, as it is designed by nature to accumulate energy. You can't do without a low-calorie diet, running or aerobic exercise.

Let's start with nutrition. We exclude carbohydrates, fatty foods, all processed foods, sausages, sausages, soda, cabbage, and beans. We eat food rich in proteins, fruits, vegetables, natural lean meat, dairy products.

Physical activity aimed at getting rid of fat will consist of:

• running or active swimming
• aerobics

Not everyone can quickly pump up six-pack abs, because everything will depend on the initial state of the abdominal muscles and on the fat layer that has accumulated to date. But you shouldn’t despair, even if the process takes more time, but the person will get what he wanted, having patience and sparing no effort. In addition, in the process of losing weight (getting rid of belly fat), the progress of pumping up six-pack abs will become less noticeable. You must continue training, and only in this case will you achieve your goal.

How to pump up six-pack abs at home – exercises

Leg lift. We will perform this exercise to pump up the lower abs. Starting position: lying on your back with your arms along your body. Raise your straight legs up to an angle of 45° with your torso. Do 2 sets of 15 reps.

Crunching is an exercise aimed at the upper abdomen. Starting position: lying on your back, let your hands be behind your head, and let your legs stand on the floor, bent at the knees. It is necessary to slowly twist the upper part of the body, lifting the shoulder blades off the floor so that the lower back is pressed tightly to the floor. Perform 2 sets of 50 repetitions. It's better to start with a smaller number.

Diagonal twisting will pump up your oblique abdominal muscles. For abs, it is necessary to perform this exercise, since the oblique muscles create a kind of corset for the figure. Starting position: lying on your back, hands also behind your head, legs on the floor bent at the knees. We twist in the same way, but leaning to the sides so that our left knee touches our right elbow and vice versa. Do 2 sets of 30 times in each direction.

Let's diversify these exercises with reverse crunches (for the lower abs). Starting position: lying on your back, with your arms along your body. When we raise our straight legs up, we tense our abdominal muscles, and then slowly lift our pelvis high off the floor. Perform 2 sets of 12 times.

Let's talk about training frequency. To pump up your six-pack abs without harming your health, do not exercise every day! Train either every other day or 3 times a week.

It will also be very useful to watch a video on how to pump up six-pack abs. It will take you 10-15 minutes a day.

Complex for 8 minutes

This 8-minute complex is simpler than the previous one, as it consists of less strenuous exercises. It should take you about 8 minutes, and you can train 3-4 times a week, even at home:

• Twisting. Lie down on the floor, bend your legs at the knees, fold your arms behind your head or cross them over your chest (the second option is easier) and begin to twist, lifting your shoulder blades off the floor. To avoid injury to your lower back, do not lift it off the floor.
• Side crunches. The exercise is similar to the previous one, but in it, when twisting the torso, you need to turn it to the sides. Try to touch your left elbow to your right knee, and vice versa. Work slowly, achieving a burning sensation.
• Crunches with legs extended. Lying on your back, lift your straightened legs and arms up. Start twisting, lifting your shoulder blades off the floor and trying to reach your feet with your hands.
• Leg raises. Lying on your back, spread your arms and place them on the floor to maintain balance. Begin to lift your straightened legs up and smoothly lower them back, but not until they touch the ground.
• Plank. Take a lying position and fix your body, stretching your spine in one line. Try to stand like this for at least 1 minute.