FLAT ABDOMINAL BY SUMMER

Posted: 22. 12. 2020 | Author: | Category: Fitness

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EXERCISE 1: HORIZONTAL PLANK

  • Muscles worked : transverse abdominal muscles
  • How to perform the exercise : Lean on your forearms, lift your pelvis as shown in the image, strongly contracting your abs and buttocks and slightly rounding your lower back. Legs are fully extended. At first, you can rest your knees on the floor.
  • Breathing : Breathe normally throughout the exercise.
  • Safety measures : Do not bend, abduct the pelvis well, keeping the abdominal muscles and buttocks tense throughout the exercise.

 

  • Repetition : 3 times 30 seconds each with a 30 second recovery break.

EXERCISE 2: SIDE PLANK

  • Muscles worked: transverse abdominal muscles and oblique muscles large and small.

 

  • Performing the exercise: Lie on your side and rest on your elbow, hand on the floor, fist clenched. Raise your pelvis and hold this position for a while. As you inhale, pull your navel inward towards your spine, trying to relax the muscles in your shoulder girdle. The angle between the top of the body and the elbow on the floor should be 90 °.

 

  • Breathing: Breath normally throughout the exercise.

 

  • Safety Precautions: As in the previous exercise, keep your abs and glutes tense throughout the exercise.

 

  • Repetition : 3 times 30 seconds each with a 30-second recovery break.

 

EXERCISE 3: RAISING THE BODY

  • Muscles worked: rectus abdominis

 

  • Exercise: Place your hands behind the back of your head, as you slowly exhale, lift your head, shoulders and upper back so that the shoulder blades come off the floor.

 

  • Breathing: exhale while lifting the body, drawing in the stomach as much as possible; exhale as you return downward.

 

  • Security measures: do not throw your head back, look in front of you at one distant point, your gaze is directed upwards. Keep your middle and lower back on the floor.

 

  • Reps : 3 sets of 15-20 reps each with a little break.

 

EXERCISE 4: ALTERNATE CRUNCHES

 

  • Muscles worked: oblique muscles major and minor

 

  • Exercise: Raise your torso, rounding your back, trying to touch your right knee with your left elbow. Return to the starting position, slowly straightening your back horizontally to the level of the shoulder blades. Then change arms and legs and alternate them in harmonious movements.

 

  • Breathing: exhale while lifting the body, drawing in the stomach as much as possible; exhale as you return downward.

 

  • Security measures: do not throw your head back, look in front of you at one distant point, your gaze is directed upwards. Keep your middle and lower back on the floor.

 

  • Reps : 3 sets of 15-20 reps each with a little break.
 

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