Mel B has developed abs training - for abdominal muscles, i.e. a set of exercises for a flat stomach. During more than 8 minutes of training, you will strengthen the muscles of the upper and lower abdomen, oblique muscles, transverse muscles and the muscles of the lower back. Check what is the abs workout created by Mel B and see the set of exercises developed by her.
SingerMel Bdevelopedabs exercises, i.e. abdominal trainingin 2010, as part of the proprietary fitness programTotally Fit- a set of exercises for each part of the body. The abs training prepared by Mel B consists of several exercises, during which you will strengthen and "sculpt" the muscles of the upper and lower abdomen, oblique and transverse muscles and the muscles of the lower back. Remember to do at least a 5-minute warm-up before exercising to prevent possible injuries.
Mel B exercises for abdominal muscles
Exercise1Lie on your back with your legs bent at the knees and your feet flat against the floor (this position will relieve your lower spine). Cross your arms above you. Then lift your upper back and touch your hands once to your left and right knees. Remember to bend while exhaling. Do 20 repetitions. While performing these exercises, the upper rectus abdominis muscles work.
Exercise no.2
Starting position: lie on your back with straight legs and place your hands under your buttocks. Then lift your straightened legs up, hold for a second and come back to the starting position. Repeat the exercise 20 times. Already in the second half of the exercise, you should feel the effort, because the lower part of the rectus abdominals is working intensively.
Exercise3In this stage, we perform 10 traditional sit-ups. Starting position: lie on your back, bend your knees, and rest your feet on the floor. Keep your hands slightly behind your ears. Bend while exhaling so that only your head and upper back are off the ground. Hold on for a while and return to the starting position. While performing these exercises, the upper rectus abdominis muscles work.
Watch Mel B 10 Minute Abdominal Exercise on video
Exercise 4Put your left foot on your right knee. Now bring your right elbow to your left knee. Do this exercise 10 times. In this way, you "sculpt" the lower abdominal rectus muscles and the oblique muscles.
Exercise5Keep your hands lightly behind your ears. The right leg is comfortably bent and the foot is firmly in contact with the ground. Straighten your left leg and lift it up. Then lift your upper back and with the fingers of both hands, try to touch the top of the shoe of your left leg - this way you will strengthen the upper part of the rectus abdominis muscles. Do this exercise 10 times.
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Exercise no.6
The right leg is comfortably bent and the foot is firmly on the ground. Raise your left leg and bend it at the knee to a 90-degree angle. Then lift your upper back and at the same time pull your left leg towards your chest until your forehead touches your left knee. Each time your back returns to the ground, straighten your knee in the air. The purpose of this exercise is to build the upper and lower abdominal muscles - do them 10 times.
Exercise7Bend your right knee (the foot is resting on the floor). Raise your left leg and bend it at the knee to a 90-degree angle. Keep your hands slightly behind your ears. Then lift your upper back and hold this position for a while - that's where the upper abdominal rectus muscles work the hardest. Repeat the exercise 10 times.
Exercise no.8
Repetition of exercise 3, i.e. traditional sit-ups.
Exercise9Rest your right foot on your left knee. Bring your left elbow to your right knee. During the exercise, you should feel an intense twist, because at this point the oblique, transverse and lower back muscles are working simultaneously. Do this exercise 10 times.
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Exercise no.10
Keep your hands supported lightly behind your ears. The left leg is comfortably bent and the foot is firmly in contact with the ground. Straighten your right leg and lift it up. Then tear off the upper back and use the fingers of both hands to touch the top of the right foot shoe. Thanks to this exercise, you strengthen the upper rectus abdominis muscles, so do it 10 times.
Exercise no.11
The left leg is comfortably bent and the foot is firmly on the ground. Raise your right leg and bend it at the knee to a 90-degree angle. Then lift your upper back and pull it up at the same timeyour right leg towards your chest so as to touch your right knee with your forehead. Each time your back returns to the ground, straighten your knee in the air. During this exercise, both the upper and lower abdominal rectus muscles work intensively. Repeat them 10 times.
Exercise no.12
In this exercise, we focus our attention on the upper abdominal muscles. Leave the right leg up bent at a 90-degree angle. Then lift your upper back and hold on for a while. Inhale each time your back returns to the ground. Do this exercise 10 times.
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Exercise no.13
This is the so-called exercise for a flat stomach without crunches. Make a forward support (i.e. take the standard push-up position), then rest your body on your elbows (placed just below the shoulders). In this way, the weight of the body is evenly distributed. Tighten your abs and butt muscles at the same time. Hold this position for 60 seconds.