Many exercises to work out the muscles of the back and abdomen can be performed while lying on the stomach or on the back. At first glance, it seems that such exercises are easier to perform. Someone is happy, but someone is set up for exhausting training, so he remains unhappy.
However, in practice, these are very effective exercises for the abdomen and sides. One has only to try - it will become tangible and understandable.
The benefits of sports training
The benefits of sports have been spoken about for decades. Many are interested in good exercises for a flat stomach at home, because this part of the body is the most problematic, and it is not always time to visit a gym or fitness club.
But almost everyone has the opportunity to study at home. Sports training helps to develop endurance, flexibility, form a beautiful silhouette, strengthen immunity.
Only time, effort and a sports mat are needed.
Twisting to work out the muscles of the upper press
The most popular exercise for a flat stomach at home is twisting. The action is aimed at the muscles of the upper press.
You need to lie on the floor, fix your legs, put your hands behind your head and slightly raise the upper part of the body - this is the starting position. Then perform a slight rise in the body to about 45 degrees. Return to starting position.
It is important to remember: you need to inhale, returning to its original position, and exhale when lifting the case.
Side twists: remove the sides
This exercise is very similar to the previous one. Its other name is "bicycle". In addition to pumping the muscles of the upper and lateral press, it also helps to strengthen the muscles of the back. At home, this exercise is even easier to do than in the gym.
Starting position: place your hands behind your head, bend your knees and raise them above the floor. Raise the housing 45 degrees. Alternately rotate the body left and right, while simultaneously pulling the opposite leg toward you: the elbow should touch the knee. Increase the speed of the exercise.
Hips
A very effective exercise to work out the muscles of the lower press. By the way, if you want to achieve the so-called “cubes” on your stomach, you need to fully pump the muscles of the entire muscle corset, otherwise there will be no result.
Lie on the floor and lean on it under the buttocks with your palms. Hands should be parallel to the floor. Raise your legs so that they form a right angle to the floor. This is the starting position.
Perform pelvic lifts. In the process, do not lower your legs, they should maintain a right angle to the body. In addition, when lowering the pelvis, do not relax the muscles, but keep them in tension. You can completely relax them when you have completed the exercise.
Hyperextension in the room and at home
The word "hyperextension" has two meanings. The first is the name of the simulator. It is a bench, the level of which is adjustable, with rollers for fixing the legs. The second meaning is the name of the exercise, the task of which is to work out the muscles of the buttocks, abs and strengthen the back. Hyperextension exercise can be performed at home, while it is completely optional to have an appropriate simulator at home. A sofa or armchair that is securely standing on the floor and located with its face at a distance of a meter from the wall is quite suitable. This arrangement of furniture is extremely inconvenient in everyday life, and dragging it every time before training, although effective in terms of sports, is quite tedious, because you can either find an outdoor simulator for hyperextension (it looks like two pipes opposite each other: one above, the other below), or get a fitball.
This exercise is performed while lying on your stomach. Place your stomach on the fitball, while the feet should rest firmly against the wall or other solid support. Do not bend your legs. Keep your hands behind your head.
As you exhale, lower the body down, then lift it. When lowering, keep your back straight and keep your muscles in good shape. Repeat the exercise several times.
The exercise on the street is carried out according to the same technique, only the legs need to be fixed under the lower pipe, and the stomach should rest against the pipe higher. Make yourself a towel to make it more comfortable.
Exercise "Boat": the classic version
A very important role is played by exercises for the muscles of the back for women. Strengthening the lower back helps maintain a beautiful and healthy posture, prevents osteochondrosis, and reduces the risk of pain.
Especially effective is the exercise "boat". How to make a classic, standard version of it:
- Lie on your back. This will be the starting position.
- Slowly raise your straight legs to about 30 degrees from the floor.
- Lift the housing about 30 degrees from the floor too. Keep straight arms above your head.
- Your buttocks should now be the muscles of the buttocks and hips.
- Hold this position for 15 seconds. Gradually increase the time at which you maintain your boat position.
- Return to starting position slowly.
This exercise can also be combined with strength training. For example, maintaining the position of the "boat", you can simultaneously work on the triceps with dumbbells. This is a task for experienced athletes, so do not be discouraged if you are unable to combine.
"Back boat"
Exercise "reverse boat" helps to strengthen the back muscles at home. The execution principle is very similar to the "boat" in the classic version.
- Lying on your stomach, slowly raise your straight legs up.
- Raise both hands up, keep them upright. The palms can be either parallel to the floor, or parallel to each other.
- Lock this position. Your fulcrum is your hips.
- Do not bend too hard so as not to get injured.
- Hold back for 15 seconds. With each subsequent workout, gradually increase this time.
- During the exercise, breathe calmly and freely.
Both the classic and the reverse "boat" are classified as static exercises. That is, exercises that involve not movement, but retention in one pose. Nevertheless, they are very effective, and their effectiveness is not lower than that of many dynamic exercises.
Training Tips
To make the training more useful and effective, you need to follow simple recommendations:
- Warm-up is required. It prevents injuries during training. It is enough to perform several warm-up exercises for each muscle group.
- You need to inhale in the starting position, exhale - at the time of maximum muscle tension. This facilitates the exercise, and also helps to properly influence the working muscles.
- Be sure to use a sports mat for exercises that are performed on the floor. If you are in the gym, it is simply necessary, since the floor in the common room is hardly sterile clean. At home, its use is optional, but desirable. Firstly, if you have a floor carpet or carpet, it may just be inconvenient for you to perform some exercises: the pile will rub against your skin, it is painful and unpleasant. In addition, there is a risk of damage to the carpet. Secondly, you will associate a sports mat with sports, and it will be easier for you to tune in to the rhythm of your workout. Thirdly, no matter what kind of flooring you have, you can hardly be sure of its perfect cleanliness.
- Do not eat half an hour (or preferably an hour) before training and do not drink a lot, otherwise the training itself may cause you inconvenience, and therefore its effectiveness will decrease significantly.
- You can combine abs exercises with exercises for other muscle groups in a single workout. For example, to work out the muscles of the abs and arms today, the muscles of the abs and legs - tomorrow, and so on.
- Exercise systematically if you want to achieve results. Spending days lying down, you won’t get the abs on your stomach, and your buttock muscles will not be toned. A short workout of 20-30 minutes will bring much more benefit, but daily than a workout lasting an hour, but once a week.
- If you want to avoid muscle pain after a workout, stretch the muscles you worked on.
Conclusion
Exercising your back and abs at home can be just as useful as exercising in the gym under the supervision of a professional trainer. It is important to perform the exercises correctly and systematically, and also not to forget about the warm-up. Only in this case, the result will not be long in coming, and sooner or later the efforts made will turn into a beautiful, slender figure.