Basic exercises on the abdominal muscles
Last reviewed: 19.10.2021
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Most men try to pump the press with twists and lifts of the feet - simple movements that strengthen the abdominal muscles. But in order to avoid injuries and make a special emphasis on the abdominal muscles, you also need to strengthen the rest of the muscles that surround the abdominal muscles and lower back. It is for this that these non-traditional exercises are designed.
Thrust on a high block
With the help of your diagonal movements, this exercise will provide you with an excellent physical shape. Strengthening the central muscles improves coordination when the opposite shoulder and thigh work together - so this exercise helps protect your lower back in any exercise that requires body turns.
How to do it:
- Fasten the cable on the high block and take it by the upper grip, hands far apart. Turn to the block with your right side. Go down to the left knee, the right leg is bent at an angle of 90 degrees.
- Pull the cable down diagonally to the body. Do not turn the body while doing this.
- Raise your right hand forward, as if you are pushing the cable away from your body. Then return the hand to its original position. Do 8-10 repetitions. Turn to the block with your left side. Follow 3 approaches on each side.
Pressing hands in the position of kneeling
This exercise will teach your body to resist the spinning force, and resistance is one of the main functions of the central part of your body. This exercise is ideal for people who are engaged in sports that require constant rotational movements, such as golf, tennis and baseball.
How to perform the exercise:
- Attach the cable at the hip level on a machine with crossovers (crossover), and sit on the knee to the right of the unit.
- Take the D-hilt with both hands, hands are pressed to the chest. Straighten your hands, lock in this position for 15 seconds, then press your hands against your chest again. Do this exercise 2-3 times, then turn to the block with your left side. Repeat 2-3 more times.
Jumping bent with the resistance of the expander
Stretching the muscles of the legs, you stabilize your spine and strengthen the muscles of the thigh.
How to perform the exercise:
- Attach the expander to the top of the power frame or the crossbar for pulling up, making sure that there is a loop from below. Take the starting position for push-ups (keep the trunk straight from the shoulders to the feet) and place the feet in the escapander loop so that they are torn off the floor.
- Bend at the waist and pick your knees under yourself. In this case, the hips should be on the bottom, the back is straight. Return to the starting position; complete 3 sets of 8-10 repetitions.