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Do you dream about the "radiator" effect on your stomach? Discover the 7 best exercises you can do at home that will help you tone your abs as hard as steel. The exercises work with the rectus, oblique and transverse abdominal muscles. The first results are visible after two weeks of regular training.

Exercises on the "radiator"should be comprehensive and strengthen all parts of the abdominal muscles: straight, oblique and transverse. For a quick effect,abdominal exercisesshould be done regularly, preferably 3-4 times a week. A proper diet is also important to help you get rid of abdominal fat and expose your muscles.

Meetabdominal exercisesto doat hometo help you strengthen and tone your abs.

See the 7 most effective abdominal exercises according to Jacek Bilczyński

Trainer Jacek Bilczyński presents exercises for abdominal muscles, the effectiveness of which has been confirmed by scientific research. They are:

  1. push legs up
  2. lifting bent legs while hanging on a stick
  3. bike
  4. plank
  5. stresses with extension of arms and legs
  6. pushing the weight up while lying on the back
  7. crunches lying on the ball

Watch the video on how to perform the various exercises for the abdomen

Radiator exercise kit

The following set includes 7 exercises for the abdomen, which are an independent training focused on obtaining visible abdominal muscles. One series contains between 20 and 30 repetitions. Take a 1.5-minute rest between each series.

You can do the exercises at home - you only need a piece of free space and a comfortable mat or a soft carpet.

1. Exercises on the radiator: spider

Sit on the floor with straight legs. Extend both arms upwards, tilting your torso slightly back, and lift your legs 3-4 centimeters off the ground. Bring your knees up to your chest as high as you can. At the same time, lower your arms and hug your bent knees with your hands. Come back to your original position by lifting your arms up and straightening your legs. During the entire exercise, remember not to touch the ground with your feet or to lean on your hands. Do 25 repetitions.

So that the abdominal exercises do not burden your spine, keep your navel tucked under your spine (not only when you tighten your abdomen).

2. Radiator exercises: spring

Lie on your back, stretch your arms along your body. Raise your legs up (perpendicular to the floor). Without taking your hands off the ground, lift your hips up together with your legs (they should be slightly bent). Make a springy motion with your legs up and down. Note - do not lower your hips! They should be slightly raised off the ground at all times. Do 2 sets of 25 repetitions.

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3. Exercises on the radiator: package

Sit on the floor, legs and back straight. With both hands, grasp the ball (depending on your fitness - it can be a regular playing ball, medicine ball or weight) and place it on the right side of your body next to your hip. Raise your bent legs off the ground at an angle of approximately 45 degrees. By twisting and slightly lifting your torso, carry the ball from side to side. Keep your legs off the ground and your back straight. Do 2 sets of 20 repetitions on each side.

This will be useful to you

For a quick effect of the abdominal exercises:

  • Perform abdominal training set at least 3 times a week.
  • Apart from exercising with the radiator, use different workouts - each additional physical activity will accelerate the growth of muscle tissue.
  • Combine exercise with a low-calorie diet. This is especially important if you have excess belly fat. Your muscles will not come out in full fat if they are covered with a layer of fat.
  • Provide the body with protein. Protein is a building block of muscles, so it cannot be missing in the diet of a person who wants to shape the radiator. Eat 6 protein meals a day - this could be lean poultry, fish, yogurt, eggs, nuts, for example.
  • Limit simple sugars that make you hungry. Replace white bread with whole grains, give up sweets and sweet drinks.
  • Drink plenty of water - drink at least 2 liters a day. Reach for water also when you feel hungry and want a caloric snack.

4. Exercises on the radiator: V up

Lie on your back. Raise your legs to an angle of about 90 degrees, slightly bend your knees. Pull your neck and torso up by stretching both arms towards your feet, and then return to the supine position (keep your legs up and down). Try to raise your arms as high as possible, preferably to the ankles.Do 30 pull-ups.

5. Radiator exercises: crunch

Lying on your back, lift your legs up and bend your knees at a right angle. Braided your feet. Place your hands behind your head. Pull your torso up until you raise your shoulders - the lumbar region should not leave the ground. Be sure not to pull your head forward with your hands when doing this exercise as this may injure your cervical spine. Do one set of 45 repetitions.

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6. Radiator exercises: crunches with rotation

Lie on your back, bend your legs at the knees. Place your hands behind your head or cross them over your chest. Tearing your shoulders off the ground, perform abdominal torsion with twist - once towards the right leg, then left. Remember that the lumbar spine rests firmly against the ground during the exercise. Do 20 sit-ups.

7. Exercises on the radiator: mountain climbing

Take the plank position - make sure your back is straight and your hands are exactly under your shoulders. Bending your right leg, bring your knee to your chest. Do the same with the other leg. Move carefully and slowly to get a good feeling of your abdominal muscles. Practice your climbing for a minute.

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Belly