6 best exercises to strengthen the abdominal muscles
Last reviewed: 23.04.2024
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Twisting with the use of weights on elongated arms
This exercise is aimed at strengthening the upper abdominal muscles. Lie on your back, knees bent, heels on the floor. Take in the hands of light dumbbells and extend the straight arms behind the head. And now, do twists without bending your hands. Do not push with just your hands. Do 12-15 repetitions.
Twisting for abdominal sitting
Sit on the edge of the bench. Grasp its edge and slightly bend back, straighten your legs, feet 10-15 cm from the floor. Bend your legs and slowly raise your knees to your chest. At the same time, tilt the body forward so that the hips are pressed against the chest. Return to the starting position. Carry out an approach of 12 reps.
Exercise "corkscrew"
This exercise is aimed at both the lower and oblique abdominal muscles. Lie on your back, raise your legs strictly vertically. Knees should be slightly bent. Hands lie along the body with the palms facing down. Use the bottom press to tear your hips off the floor, and tilt your legs to your chest, lifting your feet straight up. At the same time, turn the hips to the right. Lock in this position, then return to the starting position. Repeat the motion by turning left. Perform 10 repetitions on each side.
One-sided twisting using weigher
This exercise is aimed at both the upper and the oblique abdominal muscles. Lie on your back, legs bent, feet on the floor. Take the dumbbell with both hands and press it to the right shoulder. Lift the housing and turn it to the left. Go down on your back, then repeat the exercise on the other side, pressing the dumbbell to your left shoulder. Do 3 sets of 8 reps on each side.
Twisting on the knees with the pull of the upper block
Kneel to the block and grab the ends of the rope attached to the high block. Hands are located on the sides of the face. Tilt the body forward. Return to the starting position, then repeat the movement, this time leaning to the left knee. Return to the starting position, then bend to the right knee. This is one repetition. Do 3 sets of 8 reps.
Combination of twists and lateral slopes
This exercise is aimed at both the upper and the oblique abdominal muscles. Lying on his back, knees bent, feet on the floor, hands behind his head. Tear off the scapula from the floor and bend forward. Then turn the body to the left, move the left armpit towards the left thigh. Straighten, then turn to the right. Go back to the starting position and repeat the movement. Do 3 sets of 8 reps on each side.
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