A powerful abs workout that not everyone can handle.
Key muscle: spinal muscles
Paired bundles of muscles and tendons that cling to the spine to protect and strengthen the entire back.Intensive abs training: "flight"
People forget that in order to have amazing abs, you need a strong back. This exercise is deceptive. It doesn't look as complicated as it really is."
Lie face down on the floor. Tighten your buttocks so that your legs come off the floor a little. Lift your chest and stretch your arms forward, off the floor, to begin.
Lifting your chest, pull one elbow back.
Extend this arm, then repeat on the other side. This is 1 repeat.
Do 10 repetitions, alternating sides.
Key Muscle: Rectus abdominis
When most women say "abs", they mean the rectus abdominis muscle. This is a long muscle, which, thanks to the connective tissue, gives the press the appearance of six cubes. In addition, it works to help your torso lean forward, which is very important if you want to get out of bed or bend over to pick something up.
Intensive Abs training: scissors sitting with cotton
This intense abs workout gives a great boost of energy, but at the same time it is very fun.
Lie on the floor on your back, lift your shoulder blades off the floor and stretch your legs.
Keeping your legs straight, lift your right leg so that your legs form the letter L, lifting your torso to clap your hands behind your right leg
Slightly bend the torso back and lower the right leg, then lift the left leg to repeat on the other side. This is 1 repeat.
Do 10 reps.
Key muscle: external obliques
The external obliques are located on each side. They help your body to tilt from side to side, and your spine to rotate. Since they are so big, they can affect your physique.
Intensive exercise for abs training: low bar with oblique knee lift
If you thought side slats were easy, get ready.
Start with the side plank, balancing on one forearm so that the shoulder is directly above the elbow. Keep your other hand at chest level.
Raise the upper knee to the chest until it touches the arm, then lower it back, supporting the side bar.
Do 10 reps on each side.
Key muscle: transverse abdominal muscle
Your inner abdominal muscle, the transverse abdominal muscle, runs along the front and side of the abdomen and retracts it like a corset.
Intensive training of the press: a drum in a V-bar
There is something so primal about punching in the stomach that makes you dig deeper in every sense of the word.
Sit on the floor with your legs stretched out. Lean back slightly to balance on your buttocks and lift your legs up until the whole body forms a V.
Take your fists and hit them (not too hard!) on the press, keeping the V-shape.
Repeat for 30 seconds.
Key muscle: Hip flexor muscles
The group of muscles in the pelvis and upper thighs, the flexor muscles of the thigh are the very "lower abdominal muscles" with which problems always arise. More importantly, however, they are crucial to the strength of the corps and athletic performance. And since they are responsible for pulling your knees up to your chest and keeping your pelvis level with your hips, any weakness can put you at risk of injury when running.
Intensive exercise for training the press: pulling up the legs from the position of the plank under the chest
This exercise is well suited for the lower part of the press, which is often difficult to use in any way.
Start with a high bar.
Keep your legs together and straight, bounce your feet to your chest, lifting your buttocks to the ceiling, forming an inverted letter V.
Pause, then jump your legs back to the plank position. Repetition.
Key muscle: multi-part muscles
Thin, long muscles that run from the base of the spine to the middle of the back, they provide stability and support to the spine. This helps each vertebra to work in the best possible way and remain injury-free.
Intensive abs training: alternate balance of the bar
This movement is very difficult and will never stop challenging you.
Start with a high bar.
Simultaneously extend your right arm forward and your left leg backward. Pause while keeping your hips on the floor.
Slowly lower your arm and leg to the floor. Repeat on the other side.
Do 10 reps.
