Top 5 exercises for a beautiful abs. We have compiled a rating of the most effective abdominal exercises. They will help you finally see the shape of the coveted six cubes – undeniable evidence of first-class fitness.
Our body becomes healthy and beautiful when its muscles work for their intended purpose. The press is designed to protect internal organs, support the body vertically, as well as bend and rotate it in different directions.
Therefore, we will pump the press in natural ways, especially since their effectiveness has been proven by science.
Researchers from the University of San Diego, California, found that the leaders in the degree of involvement in the work of the abdominal muscles are three exercises: leg lifts, a bicycle and reverse twist. All these exercises put the pelvis in an unstable position, forcing the abs muscles to give all their best to stabilize it.
The top of our selection contains these and other exercises aimed at training all the muscles of the press and body. See for yourself exercises for a beautiful abs.
1. Reverse twists
In ordinary twists, you are invited to raise your shoulders – this exercise is done the other way around. It makes it possible to actively work the muscles of the lower part of the press.
How to do it: lying on your back and looking at the ceiling, lift your feet and knees so that you get two right angles – in the knee and hip joints. Further, feeling the tension of the press, tear off the buttocks from the floor, bringing the knees closer to the shoulders. Your lower back should not be off the floor! Palms can be kept at the temples but can be placed under the buttocks, as you prefer.
2. Climbing twists Climbing
Twists perfectly load the entire body and muscles of the buttocks.
How to do: sit on the floor with your legs slightly bent in front of you. Lean back and tear your feet off the floor. With your left hand, stretch upward, as if trying to grab the cable while climbing a rock, while raising your right leg above your left. Slowly swap your arms in sync with the same leg movement. During all body movements, you should clearly feel the work of all the muscles of the press and body.
Half-bridge perfectly strengthens the muscles of the abs, buttocks and lower back.
How to do: lying on your back, legs bent at the knees, hands on the floor. Push the pelvis up until it forms a straight line with the body. Hold in this position for a couple of seconds and lower. Do three sets of 20 times.
One of the most effective exercises for all the muscles of the abdomen.
How to do it: lie on the floor, bend your knees at a 90 ° angle, keep your hands near your temples, elbows are turned. Tearing the shoulder blades off the floor, connect the left elbow and the right knee. Try to twist as much as possible, feeling the work of the oblique muscles of the abdomen. Straighten your leg and return to the starting position. Alternate opposite knees and elbows, performing the exercise while you can. The result is worth it!
5. Leg raises
Another excellent exercise for all the muscles of the abdomen, and especially the lower part of it. When it is completed, your press will simply “burn”.
How to do it: lie on the floor, straighten your legs, stretch your arms along the body with palms down. Lift both legs slowly until they are perpendicular to the body. Hold in this position and lower your legs just as slowly, without touching the floor. Repeat the exercise several times.
Doing dynamic exercises, do not forget about the beautiful static “bar”, which we devoted a separate article.
Of all parts of our body, the stomach is most susceptible to weight fluctuations. Know: you can endlessly perform twisting and “bicycles”, but without a proper diet you will never see the fruits of your labor. Exercise strengthens the muscles of the abdomen but does not burn fat. Reducing the fat layer is the only way to show the press hidden under it.
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