Like many men and women dream of a beautiful flat stomach with a relief press. The best abdominal exercises described above are developed by specialists and will allow you to get a beautiful abs quite efficiently and quickly. This complex can be performed both at home and in the gym. These exercises are done only after a good “warm-up” of the muscles with the help of jumping rope or a small run.
So, the presented best abdominal exercises can be performed in the proposed sequence.
Twisting. The exercise is designed to work out the upper press. Execution is carried out in the supine position, the legs at the knees are bent, the hands are located behind the neck with the elbows apart to the sides. It is necessary to make rises and lowerings of the upper body, while lowering is twice as slow as rising. In order to avoid excess load on the lower back, you need to ensure that this part of the body is firmly pressed to the floor during training. The number of approaches is three, about 50 repetitions in each.
Diagonal twisting . This exercise works quite effectively on the oblique muscles of the abdomen. The initial position during the execution is the same as in the previous exercise. When performing it, you need to follow the right elbow touching the left knee, and the left - the right. It should be done in each direction in three approaches (30 times each).
Reverse twisting is the best exercise for the lower press. Its implementation is carried out in a supine position, hands are along the body. Next, you need to raise your legs by straining the muscles of the press and then raise the pelvis as high as possible. As soon as the feeling of the greatest tension of the abdominal muscles appears, then it is very slowly necessary to return to the original position. The exercise is carried out in three sets of 12 times each.
The best abdominal exercises must include double twisting . For the correct execution of these movements, you need to lie on the floor with bent legs at a right angle at the knees, while putting your hands on your shoulders (lightweight version) or put your head back (the load on the press in this position increases). Further, with the help of the simultaneous raising of the legs and head, one must strive to connect these parts of the body, then return to the original position in the same slow mode. Three approaches up to 25 times each.
Leg lift . It is necessary to lie on the floor on your back with straightened legs and the position of the hands along the body. Raise legs to a right angle from the floor. It is possible to carry out lifts both alternately with each foot, and simultaneously with two to increase the load. It is advisable to hold the legs in the upper position for a certain time (count to ten). Similar exercises for the abdominal press can be performed in the supine position. It is these exercises that help reduce the waist. The number of repetitions must be adjusted independently depending on personal physical preparation and individual well-being.
Also, the best abdominal exercises should be selected to strengthen the transverse muscles. For example, you can stand on all fours and keep your back straight. The maximum retraction of the abdomen in this position is done with a deep breath through the nose, and the relaxation of the abdominal muscles with the exhalation through the mouth. Since this exercise can be classified as static, with an inverted stomach, you need to freeze for a certain time (up to 20 seconds). In the first week of classes, you need to do 12 repetitions with a subsequent increase in the number to 25.
The presented best abdominal exercises are quite simple to perform and effective if done correctly.
There is also the concept of “the best abdominal exercises (level 1)”. So, the level number characterizes the complexity and number of classes. At the first level, it is enough to perform only three types of twists and a minimum number of repetitions. At the next level, exercises become more complicated, the number of repetitions increases. It must be remembered that the optimal number of times is determined individually.