The Best Abs Workout: The Only 6 Exercises You Need to Get a Six-Pack

The six most effective abdominal exercises are: Every day, choose at least three workouts and switch them up. Every day, you simply need 15 minutes!

Zone 1 - The abdominal button protrudes forward

That is what is missing: abdominal muscles that are straight - As a countermeasure, practice "abdominal legs butt" exercises to increase tension.

Keep the boat in the water.

Start with your feet about hip-width apart and your hands on the backs of your knees in a sitting position. Lean your upper body straight back; your lower back, in particular, should not become round. Pull shoulders back and shoulder blades together as you lift your sternum and press it forward upward.

Let's get started: Lift your feet off the floor one at a time, maintaining your lower legs parallel to the ground. Stretch the hands forward next to the knees after releasing them. The hands' palms point to the knees, and the gaze travels to the tips of the toes. Advanced practitioners lengthen their legs and raise their feet to around the level of their heads. Hold for 20 to 30 seconds three times.

Important: Avoid slouching in the back or chest! Only go so far in the lower back that the natural bend of the spine inwards, known as lordosis, is preserved.

Push-ups with a crunch

Starting posture: Stand on your toes while stretching your legs backward one by one from the quadruped position. From the head to the feet, the body forms a line. The hands are positioned just beneath the shoulders, and the shoulders are actively pushing the body upwards. The arms and legs are extended, the abdomen is stiff, and the gaze is directed to the floor.

Let's get started: Lift the right foot off the floor, draw the knee toward the chest, toe tucked in, and hold for a few seconds. Extend the leg horizontally, but do not set it down, and hold it for a few seconds. Then pull your right knee to your right armpit, lengthen your back, and don't sit down. Pull to the left armpit, then extend without touching the ground. Slowly and deliberately repeat this triple rhythm.

Zone 2. problem zone is the absence of a waist.

What's missing: transverse and oblique abdominal muscles; how to compensate: muscle corset

Put on your socks.

Starting position: put on socks to glide over a smooth surface for this workout. Extend your legs into a push-up position from a quadruped standing stance. Look down with hands beneath shoulders and arms extended. Bring in your shoulder blades, maintain your back straight, and pull your belly button inside. Let's get started: 45-degree rotation of the extended lower body The lower foot is on the outside edge, the higher foot is on top, and the toes are tucked in. Bend your knees and hips, then draw both knees toward your elbows, your feet dragging on the floor thanks to your socks. Straighten the body out again while maintaining the twist. Switch after 5 to 10 repetitions.

Zone 3 -Slack posture

Strength and body awareness are lacking; therefore, a pelvic tilt with strengthening is recommended.

In the yoga triad, demonstrate proper posture.

Start by bringing your elbows under your shoulders and folding your hands in a prone position. Toes should be placed hip-width apart. Lift your body by pressing your forearms and toes onto the floor. Inwardly pull the belly button. Look down, keeping your body in a straight line from head to toes. Hold for a few moments. Let's get started: Push the buttocks as high up as possible out of the arms from this position. Allow the abdomen to flatten and avoid a hollow back. Straighten your shoulders and legs, forcing your heels into the ground. The eyes are drawn to the ground. Hold for a few moments. Then drop the pelvis below the imaginary straight line of the body, but not below the imaginary straight line of the body.

Bullet belly is the fourth problem zone.

That's what it's missing: excellent digestion - As a preventative precaution, abdominal exercises with a massaging effect are recommended.

The candlestick is swaying.

Position to begin: Straighten your back as you get out of the heel seat, keeping both arms bent at shoulder height. The upper arms are horizontal, the forearms are vertically upward, and the palms are facing each other. Bring your shoulder blades together and down your back. Let's get started: Consider a vertical axis running through the center of the body, from the head to the pelvis, and rotating around it. Slowly rotate the body to the right and left, breathing in one direction and out the other, alternating to the right and left. The pelvis remains steady while the head rotates with it. If you're feeling dizzy, close your eyes and focus on a point between your brows.

Become a crocodile

Stretch both arms out to the sides at shoulder height, palms facing down, in a supine position. Throughout the workout, keep your shoulders on the floor. Straighten your legs and elevate them one by one. Knees should be vertically above hips, lower legs should be horizontal, and toes should be tucked in. Let's get started: Slowly lower to one side with both legs closed, but only far enough to keep the other shoulder on the floor. Do not place your legs on the ground. Hold for a few moments. Then return your legs to the center and lower to the opposite side. Perform 10 to 20 repetitions for a total of three repetitions. Important: Do not diminish the proper angle in the hips and knee joints; otherwise, the training effect will be reduced.

The gaze goes forward. Hold briefly, then press up to start position and begin again. Do 5 to 10 times (perform slowly). Total of 3 repetitions. Important: Do not let your back sag, but make it long and activate core muscles. With the pelvic tilt protect the spine, and bring the pelvis into the correct position. To do this, pull the tailbone forward, let the back become fuller and pull the belly button inward - take your time with this movement.

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