A healthy body, a beautiful figure is now in vogue. A variety of fitness clubs offer a variety of fitness programs to strengthen different muscle groups.
We bring to your attention a set of fitness exercises for abdominal muscles that can be easily performed at home.
Exercises for the abdominal muscles:
For the upper abdominal muscles. Lie on your back, legs bend at the knees, heelsto raise. Hands pull back or put under your head. Raise the body so that the shoulders come off the floor. Repeat the exercise at a slow pace 10-12 times.
For the central and lower abdominal muscles. Initial position: lie on his back, legs bent at the knees. Raise your bent legs and head and stay in this position, counting to five. In this case, the palms should lie on their knees and press on them. Legs must overcome this resistance. Counting to 5 to relax. Repeat the exercise 5-10 times at a calm pace.
For the central and upper abdominal muscles. Initial position: legs slightly apart and bent at the knees, hands rest on the sides. Pelvis to push forward and strain while the buttocks. On the back movement of the pelvis relax. Exercise repeat 20-30 times.
For the lateral muscles of the abdomen. Initial position: lie on his back, put his hands behind his head, on the back of his head. Bend the legs in the knees and put the left over the right foot. Raise the housing slightly and turn it to the right. Return to the starting position. Swap the feet in places and turn to the left when lifting the body. Repeat alternately 5-10 times for each side.
For the lower, deep abdominal muscles. Starting position: lie on your back. The legs are raised and crossed. Head and arms are on the floor. It is necessary to raise and lower the pelvis. Exercise repeat 3-5 times.
In our next advice, we'll talk about fitness complexes for other muscle groups.