Fitness lesson: beautiful abs in 8 minutes. Video

The desire to get an excellent figure rarely fits with regular exercises, classes and dieting. Often people are looking for ways and possibilities of short-term training, which use such exercises that in just a few days they can get the coveted abs. It sounds surprising, but there is a program for perfect abs in 8 minutes a day - it uses special exercises that are designed to be completed in only 8-10 minutes. The presented scheme can show its first excellent results after 2-3 weeks of regular use.

The presented set of exercises is offered to users via video - a robotic interpretation is offered here, which makes it possible to practice independently at home and at the same time track the muscle groups involved in performing a particular exercise. In 8 minutes, it is proposed to perform only 8 exercises, which take no more than 45 seconds - intense training will soon allow you to tighten your stomach and even achieve those treasured 6 cubes.

Rules and features of the program

The ab program itself includes 4 levels, which differ in complexity - start from the first level, which last only 4 weeks. The article will present in detail 8-minute exercises for pumping up the abs, which are recommended for women after childbirth to eliminate belly fat and for men to achieve a strong-willed and strong torso.

Press in 8 minutes level 1:

Video

Press in 8 minutes level 2:

Video

Super press in 8 minutes - a video in Russian can be found on the Internet - offers quite simple and doable exercises that are difficult for people without physical activity only in the first workouts. In the future, things will get easier, but you should not rely on the presented program for strengthening the abdominal muscles and pumping up the abs - it is important to adhere to proper nutrition and regular cardio training.

Experts believe that even overweight people can pump up their abs, but their results will be invisible under the thickness of fat.

Therefore, you should first pay attention to proper nutrition, which helps get rid of belly fat. They adhere to proper nutrition and in fact constantly perform the complex in 8 minutes - this will allow you to quickly achieve the desired toned stomach and pumped up abs.

The rules and recommendations for implementing the complex should also include:

• According to the program, a set of exercises must be performed regularly - the first level of the first week includes mandatory exercises at least 3 times a week, then the number is increased to 5 times.
• During exercises, you should not strain your neck muscles - your head should be kept in a straight position as an anatomical “extension” of the spine.
• You should not chase the program - if you feel the difficulty of performing the exercise, you should perform level 1 longer.
• You should not immediately start exercising after eating - wait at least an hour.
• You should proceed to the next level only after the previous one has been fully completed.

It should also be noted that the presented complex for pumping the abs and strengthening the abdominal muscles does not help get rid of the fat layer - for this you need to turn to cardio training before the 8-minute session.

Ab exercises 8 minutes

Each of the girls dreams of having a beautiful and toned tummy, but not like a flabby and saggy belly. Therefore, if you are tired of all this, then you are at the right place. We have prepared an excellent set of special workouts for you, doing which several times a week for 8 minutes will help you achieve ideal abs. However, a lot depends on the state of how much you have neglected your body.

If you are too overweight, then you first need to start jogging at the stadium or in the gym, after which you can gradually step towards the dream of ideal abs with sculpted six-pack abs, which, thanks to hard training, will become a reality!

The exercises that are demonstrated below are very effective and are required in any modern fitness program, in almost every fitness center. A set of exercises is aimed at one muscle group – the abdominal muscles.

Exercise schedule “Perfect abs in 8 minutes a day”

You need to practice this method regularly, otherwise the result will not be the same, so be patient, persevere and, most importantly, set yourself a goal, thereby the result will be half in your pocket.

And so let’s get to the actual activity! The set of classes consists of 3 levels:

1) Level No. 1 consists of a set of exercises that need to be performed 3 times a week for 2 weeks . After 14 days, we move on to doing exercises 4 times a week for 2 weeks.

And after the 28th day of classes, we smoothly move to Level No. 2.
2) Level No. 2 consists of a set of exercises that need to be performed 3, 4, 5 times a week , during the 2nd, 1st week .
In total, the entire set of exercises is 4 weeks, if someone does not understand, that is, for the first 2 weeks we do 3 repetitions, in the 3rd week we do 4 repetitions, and in 4 weeks we already do 5 repetitions. After 56 days of hard training, having completed the set of exercises of the second level, we move on to Level No. 3.
3) Level No. 3 exercises are performed similarly to the complex approach as in Level No. 2.
And so, after completing 12 weeks of training, your neck and abdominal muscles will become stronger, thereby being able to withstand higher loads. We offer you three options by which you can continue classes after 12 weeks.

Option No. 1 Daily execution, Level 3 only. Gradually increasing the number of repetitions, or even introducing some new exercises that friends told you about or read somewhere.

Option No. 2 Perform 3 times a week, 3 levels of exercises at once, gradually moving from easy to difficult.

Option No. 3 This is drawing up your own course of exercises, which will be quite convenient for you and will also provide optimal stress for the body. In this case, 2-3 classes a week will be enough to keep your stomach toned and your figure slim.

Remember, if you continue your classes year after year and give up all your bad habits, the result will delight you with each new year!

WHAT RECOMMENDATIONS SHOULD BE FOLLOWED

Firstly , don’t try to match the pace of the video model. After all, the most important thing is the quality of execution, not the pace.

Secondly , you should not perform exercises without supporting your head with your hands; it is important to follow the following rules:

1. When performing exercises, keep your chin so that it does not fall on your chest;
2. Face up;
3. When lifting, the chest should reach towards the hips;

If your neck begins to cramp, reduce the number of repetitions. Give your muscles some time while they adapt.

Thirdly, there is no need to rush, you will always have time to get injured, so listen to your body. When you feel muscle pain, stiffness, or cramps appear, you need to stop there and continue the exercises another time.

Fourthly, when you start performing the 1st exercise in Level 1, namely the oblique muscle exercise, do not forget to watch your back so that it does not slide on the mat. At the same time, the spine should be parallel to the floor, the legs should not move, the shoulders should be torn off and only the muscles should work at full capacity.

When performing exercises, you should not forget that your goal is to pump up your abs, and not to reduce body fat.

After all, thanks to this 8-minute set of exercises, you can strengthen your abdominal muscles, but to get six-packs on your stomach, you need to lose fat!

Therefore, initially only general weight loss will help you achieve optimal results!

That is, classes must be combined with at least one of the following points:

• Running outside;
• Running on a treadmill;
• Walking outside;
• Sports activities;
• Cycling;

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A set of exercises in 8 minutes

Basically, the set of exercises includes twisting movements - they provide more opportunities to strengthen the oblique and rectus muscles. The 8-minute complex also includes movements to strengthen the transverse muscle - it holds the internal organs.

The training includes the following exercises:

• Lying on your back, legs bent at the knees, hands on the back of your head, you need to perform standard twists - for this, part of the body rises up, but only with the shoulder blades lifted off. It is important to reach your elbows to your knees.
• Also, in a lying position, one leg is raised to the second knee - the legs are bent at the knees. Raise your body so that your left elbow reaches your right upper knee.
• Repeat the previous twist, changing the position of your legs, touching your knee with your other elbow.
• In a lying position, raise your legs and arms to an angle of 90 degrees - the exercise requires you to reach your ankles with your hands.
• Next, reverse crunches are performed - lying on your back, legs extended, hands placed on the abs. You need to raise your legs so that you try to touch your chest with your knees.
• To pump up the oblique muscles, you need to perform lateral twists - lying on your back, legs bent at the knees, sent to the side. In this position, you need to reach your elbow with your knee.
• Change position and perform the same twist as presented above, just with the other side.
• In the starting position, lying on your back and bending your knees, you need to perform forward movements - 10 cm remain between your knees, your arms are extended forward, placed on your abs. Raise your upper body by placing your hands between your knees.

There are other movements and exercises to make the abs more prominent or the stomach to become toned. Here is how to pump up your abs in eight minutes - each movement is performed for 45 seconds (that's about 30 repetitions), with breaks of 1.5 minutes taken every 2 exercises. Before the complex, it is recommended to do exercises that will warm up the muscles and help make the abs more elastic and attractive.

Video lessons abs in 8 minutes - three load levels

Below are three video lessons from the press cycle in 8 minutes. Someday I will be in the place of the robot demonstrating the technique, but now it is much more clear to repeat the exercises after it. At least he doesn’t have shortness of breath and is able to complete each complex to the end, which, alas, I cannot boast about.

Video, first load level of the press program in 8 minutes

Video, second load level of the press program in 8 minutes

Video, third load level of the press program in 8 minutes

Enjoy your workouts and long-awaited abs in just 8 minutes of training a day. Let this be another great step towards a healthy future, but do not forget about other sports, such as running, which, with the right approach, will help you achieve significant results in record time

If you liked the exercises and you are seriously thinking about continuing a healthy lifestyle, or at least about taking this path, then I recommend

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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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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