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Abdominal muscle training does not have to be long to be effective. How to make a beautiful radiator in 20 minutes a day? Learn about these exercises.
Abdominal muscle training does not have to be long, but beware - it must be preceded by a proper warm-up. Therefore, spend 20 minutes warming up, another 20 minutes on abdominal training, and the last 20 minutes on stretching or exercising the muscles of the arms, thighs, buttocks …
What exercises perfectly shape the abdomen? There are several of them and we'll tell you about them in a moment. Before you start exercising, however, remember to repeat the exercises in three series. Training should activate all abdominal muscles, so do not underestimate the exercises at an angle!
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Perform the following exercises in series of 30 seconds. After completing one exercise, go straight to the next one. Repeat it three times - take a 30-second break between sessions. You can use them for stretching.
Abdomen in 20 minutes - exercises
Back Lift
Lie on your back, lift your legs up. Slowly lift them up as if to break the ceiling. However, remember that it is the abdominal muscles that are supposed to work, not the momentum. Legs should be raised at right angles to the floor.
Twists (pocket knife)
Lie on your side, resting on your forearm, the other hand behind your head. Slowly bend your torso sideways - the idea is to lift your ankles and knees off the floor with your elbow pointing towards your hip. The exercise should be performed on both sides.
Weighted crunches
Lie on your back with your lumbar spine in contact with the floor. Then place your hands with the load (e.g. dumbbells) on your chest. Crunches up slowly, lifting the shoulder blades off the ground. Take your time, work with your abdominal muscles, not your head.
Remember to perform analogous crunches with the leg raised straight at the knee and lifted up (felx foot) - once with the left, sometimes with the right.
Moving legs
Lie on your back, place your arms either under your head or straight on the floor. Slowly move your legs to one side and the other. Feet and knees together. If you need extra weight, put the ball between your knees.
Plank (plank)
The plank is a popular exercise that gives great results. Lean on your elbows and feet.Hold this position for 30 seconds. You can also make a side plank (leaning on one forearm and feet).
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Bridge
Provide a front support (hands shoulder-width apart and feet hip-width apart). Simultaneously raise your right arm and left leg (and vice versa). Stay in the position for about 5 seconds.