Do this every day and the stomach will go away: 5 simple exercises for the press
[ad_1]
There are many effective abdominal exercises that will help you strengthen and tighten your abdominal muscles. Here are a few of them:
1. Plank. Get into a position like you’re about to do a push-up, but lower yourself onto your forearms and elbows. Your body should be in a straight line from head to toe. Hold this position for 30-60 seconds while squeezing your abdominal muscles.
2. Oblique twists. Lie on the floor, bend your knees and place your feet on the floor. Raise your shoulders and upper back off the floor while twisting your torso to the right and touching your right elbow to your left knee. Then return to the starting position and repeat the exercise, turning the body to the left.
3. Bicycle crunches. Lie on the floor, bend your knees and lift your legs so that your thighs are perpendicular to the floor. Raise your shoulders and upper back off the floor while extending your right leg and twisting your torso so that your left elbow touches your right knee. Then return to the starting position and repeat the exercise, extending the left leg and turning the body in the opposite direction.
4. Weighted leg raises. Grab a dumbbell or kettlebell and lie down on the floor. Raise your straight legs up, holding the dumbbells at chest level. Then slowly lower your legs back down without touching the floor and repeat the lift.
5. Trunk raises on the bench. Secure your legs under the bench cushion and lie down on the incline bench with your upper body lower than your lower body. Squeezing the abdominal muscles, lift the upper body up, bringing the chest closer to the hips. Then slowly lower yourself back onto the bench and repeat the exercise.
It is important to remember that in order to achieve results, you need to perform these exercises regularly and combine them with proper nutrition and general physical activity. If you have any health concerns or limitations, please check with your doctor or trainer before starting a new exercise program.
[ad_2]
Source link
