Beautiful belly in no time
Last reviewed: 19.10.2021
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How to quickly pump up the abdominal muscles
Nowadays, fake commercials, fables about burning fat and clever fitness inventions that promise us an incredibly beautiful press, there is something encouraging in the exercises with a medical ball. His classic reputation motivates us to dress our old tracksuit and start doing exercises with content. But vintage things also do not stand still. To replace the skin comes vinyl. Nowadays, medical balls have a comfortable surface, so they are easy to hold in your hand, they are of different shapes and sizes. (Medical! Perhaps, this ball should come up with a new name).
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This article presents a modern exercise program, which will take you not so much time. These exercises allow you to use the weight of the medical ball in such a way as to pump the abdominal muscles along the entire length, including the oblique muscles on the sides - and all those important muscles that you use during twists and turns. Exercises were developed by Jacqueline Wagner, a graduate of the power and general development exercises from New York. The extra weight of the medical ball will make your exercises more intense than traditional abdominal exercises.
The ball should be light enough that you can perform the exercises without straining your back muscles. For exercises on the abdominal press you will fit a medical ball weighing 4 kilograms. Start with one set of exercises, and gradually reach up to 3 approaches in each circle. Performing double and reverse twists, use slow, controlled movements.
- Double twisting for abdominal muscles
Starting position: Lying on the back, legs bent at the knees, feet on the floor. Hands on chest, the ball is sandwiched between the knees.
Movement: On exhalation, lift the body and squeeze the knees to the chest. On inspiration, take the ball in your hand and hold it to your chest, then ...
End position: Return to the starting position. At the next repetition, squeeze the ball between the knees again, and so constantly change the position of the ball.
- Torso in sitting position
Starting position: Sit on the floor, back straight, but slightly tilted back, as in the top position when lifting the trunk into the seat. The legs are bent at an angle of 90 degrees. Foot stops on the floor, the distance between the feet is 35-40 cm.
Movement: Press the ball to the chest, turn the body to the left and place the ball on the floor behind. Turn the body to the right, take the ball, turn left and put it behind you.
Final position: Perform 8-12 repetitions twice, the second time starting with the turns to the right; this is considered as one approach.
Tip: Keep your head in line with the body while driving. Do the exercise at a fast pace.
- Reverse twisting for the abdominals with lowering of the knees
Starting position: Lying on the back, hands on the floor along the body, legs bent at an angle of 90 degrees, the feet are torn off the floor. Hold the ball between your knees. During the whole exercise, the waist should be pressed to the floor.
Movement: Tighten the abdominal muscles and press the knees to the chest, then return to the starting position.
Final position: Tilt your knees to the left, then return to the starting position. At the next repetition, tilt your knees to the right side. Alternately, change sides.