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Abdominal Exercise "ABS 8 Minutes" is a training program for those who want to improve their abdominal appearance, but cannot spend a lot of time doing physical activity. Exercises "8 minutes ABS" are very demanding - during their performance we engage the muscles of the upper and lower abdomen, oblique muscles, transverse muscles and the muscles of the lower back. In this way, we will quickly build and "sculpt" the abdominal muscles. Check what the "8 minutes ABS" exercise is about.

SetABS exercises for a flat stomachconsists of various types of crunches - in order to stimulate to work as many muscles as possible around the waist. The entire training takes only 8 minutes, but if done regularly, it will make your stomach stronger and shaped.

Exercise "8 minutes ABS" - rules of abs exercise for a flat stomach

ABS exerciseswill allow us to carve 5 muscle groups in the abdominal area:

  • upper abdominal muscles,
  • lower abdominal muscles,
  • oblique muscles,
  • transverse muscles,
  • lower back muscles.

The secret to the success of your 8-minute ABS exercise is variety. During training, change the type of exercise to engage each of the 5 muscle groups. Remember that each repetition should last for 4 to 6 seconds. The slower exercise of the exercises means we have to put more effort into sculpting a flat stomach. The more difficult the training, the greater its effects. We perform the ABS training for 8 minutes, with no breaks between exercises.

See also: Review of effective weight loss exercises at home

Important

Exercises "ABS 8 minutes" were created to build abdominal muscles, not to reduce the so-called. donuts. If you want to effectively get rid of unnecessary belly fat, you should do aerobic training and follow a proper diet.

Read more: How to discover the abdominal muscles? How to get them to get a six-pack?

Watch Video Of All Abs Workout For Abdominal Muscles

Read also:

  • How to lose your stomach in a month? 10 tips from a fitness trainer
  • Types of crunches: oblique, standing, on a bar, with weights
  • 7 Best Abdominal Exercises

Abdominal training "8 minutes ABS" - how to exercise?

  • standard "crunches"

Lie onback, knees bent. Place your hands on your head, behind your ears. Lift only your upper back off the ground and breathe out. Hold this position for about 6 seconds to feel your stomach tighten. Return to the starting position. Do this exercise 20 times.

  • bringing the knees closer to the chest

Lie on your back, legs bent, feet flat on the ground, arms extended along the body. Bring your knees closer to your chest, then slowly lower your legs to the starting position. Repeat the exercise 10 times. Remember that the angle of bending of the knees during the lifting process cannot be changed. The muscles of the lower abdomen are working during this exercise.

  • twists of the torso with a gym ball

Kneel and sit on your heels. Keep a gymnastic ball in front of you. Make a left turn and put the ball behind your back. Make a right turn and catch the ball from the other side. Then bring the ball to the starting position and turn left again to put the ball behind your back. Repeat the exercise 10 times and then do the same in the other direction. During this exercise, the oblique abdominals work.

  • so-called bicycle

Lie on your back, raise your knees up and bend them 90 degrees. Keep your hands on your head behind your ears. Imagine you are cycling and pedaling at a steady pace. Do this exercise for 1 minute.

  • crunches with a twist

Lie on your back, bend your legs at the knees. Place your left heel on your right knee. Then try to touch your left knee with your right elbow. Do this exercise 10 times. Then put your right heel on your left knee and touch your left elbow 10 times on your right knee.

  • so-called candle

Lie on your back, stretch your arms along your body. Lift your legs up and straighten your knees. Kick your hips up without using your hands. Use all the strength of your abdominal muscles for this. Hold in this position for about 6 seconds, then return to the starting position. Do this exercise 20 times. During this exercise, the lower abdominal and back muscles work.

This will be useful to you

Try other training programs for a flat stomach!

  • 300 sit-ups program
  • Aerobic 6 Weider
  • Challenge: flat stomach in 30 days

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