Strengthen your most important muscles

Three interesting facts about abdominal muscles

• You can strengthen the central muscles of your body without even moving them. While most muscles set you in motion, the central muscles create resistance to movement - for example, they protect your spine when you turn the body. So do not be surprised that it will be difficult for you to maintain balance during the execution of our exercises. You have to learn how to train your central muscles for more efficient work of the whole organism.
• Stoop prevents swelling of the abdominal muscles. Exercises on the abdominal muscles help to correct poor posture. But one hour of training a week can not compensate for 50 hours, which you spend hunched over the keyboard. Solution: Keep your back straight all day, lift your chin and take the shoulder blades back.
• When performing any exercise, the central muscles first decrease. All the energy that you use when doing exercises comes from your body. When you reach the plateau stage, performing presses, squats or any other power moves, make sure that you tense your abdominal muscles with maximum force.

Lateral bridge

Lying on your side, for support, lean your elbow on the floor, legs together. Tighten the abdominal muscles and, pushing your hand away from the floor, lift the hips until the body takes the form of a straight line from the ankles to the shoulders. Hold for 15-45 seconds, then repeat on the other side. With force, strain the muscles of the abdomen and buttocks to keep a level position.

Plank with diagonal arms lifts

Take the starting position for push-ups, hands on the width of the shoulders, elbows rest on the floor. While holding the body in a stable position, raise your right hand parallel to the floor and take it 15 degrees to the right. Lock in this position for 2 seconds, then lower your hand and repeat movement with your left hand. This is considered as one repetition. Your hands should be bent at an angle of 90 degrees.

Lowering the leg

Lying on the back, straight legs are raised upwards. Without bending your legs, lower your left foot 5-7 cm from the floor. Return to the starting position. Then repeat the movement with the right foot; this is one repetition. Lowering the leg, imagine that you are trying to move the heel as far as possible from the hip. Do not pull socks; the heel should look up. 

The emphasis is on the fitball

Take the position of the support lying down, the legs are located on the fitball, arms slightly wider than the width of the shoulders. Tighten the abdominal muscles, pick your legs under yourself until your toes give up on the ball. Slowly straighten your legs, pulling the ball back to its original position. Picking up the legs under yourself, lift the hips so that the lower leg rises above the ball.

Thrust of upper block in kneeling position

Fix the cable on the high block, with both hands grasp the ends of the rope. Go down on the right knee, so that the left shoulder is pointed at the block; this is the starting position. Move the body to the opposite side of the unit, while pressing your hands to your chest, and then take it down and away from yourself. Repeat the movements in reverse order to take the original position. Holding your hands away from yourself, keep the case straight.

Imitation of walking in a prone position with an elevated pelvis

Lying on the back, legs bent, arms and feet lying on the floor. Lean on the heels and strain the muscles of the buttocks to lift the body, forming a straight line from the knees and up to the shoulders. Then, bring the knee to your chest. Lower the knee and repeat the same with the other leg. Do not let your hips sag while you are moving.

Choose a suitable exercise plan for yourself

• 3 daily exercise programs that will help you achieve the desired result

A series of exercises for the rapid build-up of muscle mass

Start your exercises with exercises on the abdominal muscles. This helps to improve posture. Also this will allow you to improve your technique and each time to raise more and more weight, which means a faster build-up of muscle mass. The nice news is that these exercises will take you only 3 minutes.

Mechanism of action: Execute the exercise "side bridge" (1), then the bar with diagonal raising of the hand (2). When doing the first exercise, stay on the bridge for 15-45 seconds on each side, the second exercise repeat 4-12 times. Do these exercises at the beginning of the power training program.

Painless Circular Workouts

Do you have problems with the spine? Then this exercise is for you. It improves the endurance of the abdominal muscles, which in turn relieves excess muscle from the back muscles and promotes a more even distribution of muscle mass throughout the body.

Mechanism of action: Perform an imitation walk in the supine position (6), the bar with a diagonal arm lift (2), the pull of the upper block in the standing position on the knee (5) and the side bridge (1) as a circular training. That is, without rest, do one exercise after another. Perform 6-12 repetitions of the sixth exercise, 4-12 repetitions of the second exercise, 6-10 repetitions of the fifth exercise and 15-45 repetitions of the first exercise on each side. Rest 60 seconds, then repeat the exercise circle once or twice. Do this exercise 2-3 days a week at the end of your training program.

Exercises for the maximum result

When you improve the shape of your abdominal muscles, your athletic performance also improves - no matter what kind of sport you are doing. Use the following program of 5 exercises, and you will move faster, with greater force and less effort. In other words, you will achieve better results in any sport, including in the gym.

Mechanism of action: Carry out the bar in diagonal arm raising (2), imitate walking in the prone position (6), resting on the fitball (4), pulling the upper block (5), the side bridge (1) and lowering the leg (3) as circular training, that is, without a respite one after another. Perform 4-12 repetitions of the second exercise, then 6-12 repetitions of the sixth exercise, 6-12 repetitions of the fourth exercise, 6-10 repetitions of the fifth exercise. Hold the bridge for 15-45 seconds, then perform 6-12 repetitions of the third exercise. Rest 60 seconds, then repeat the circle. Try to do these exercises at the end of your training program, 2-3 days a week.

The harder the movements, the harder your muscles

Squats strengthen the central part of your body more than many exercises on the abdominal muscles and lower back. Exercises with the use of one leg will create even more tension in the abdominal area. Try to do these exercises at the end of your workouts.

Horizontal thrust block with a raised leg

Fasten the cable at an average height, grasp the right hand by the handle, the arm is straight, the palm looks to the left. The left leg is slightly bent, the right leg is straightened and laid back, the foot is slightly torn from the floor. This is the starting position. Pull the cable toward you, while straightening the body and lift the right knee. Do 2-3 sets of 10-12 repetitions with each leg.

Tighten the handle to the side of the casing so that the elbows are retracted.

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