3 particularly effective abdominal exercises
The holidays haven’t started yet and the results are already known in advance – too much food and the diet is gone. The following exercises are easy to implement, and if you make sure to apply them during the holidays, you will see the results soon.Why is it important to work on abdominal muscles?

Abdominal muscles are very important and significant muscle groups. Among other things, they contribute to body stabilization, correct posture and holding the body correctly – in training in particular and in life in general.

The exercise: moving the legs while lying on the back

The goal: Strengthening the abdominal muscles, focusing on the rectus abdominis muscle.

Method of execution: Lie on your back and straighten your legs up towards the ceiling (no need to lock your knees). Place your hands at your sides and your palms on the ground. Move the legs down towards the floor and up while making sure to keep the pelvis rotated backwards (pinning the lower back as much as possible to the ground). breathe freely.

Number of sets: 2 – 3. In each set, perform 10 – 15 repetitions of moving the legs up and down.

Highlights: It is necessary to make sure to lower the legs down only when the pelvis remains rotated backwards – the height of lowering the legs has no meaning, but the correct holding of the abdominal muscles during the movement.

The exercise: Plank with knee bent to the side

The goal: Strengthening the abdominal muscles when the oblique muscles are dominant in the work

Method of execution: Sit with your knees bent and feet flat on the ground. Keep your arms bent and place your palms next to your ears. Roll the pelvis back (rolling the lower back), tilt the torso back while sending one hand back (as far as possible behind the back and towards the floor). Return slowly and perform on the other side.

Number of sets: 2

Highlights: Make sure to rotate the spine (turning the chest from side to side) and not just lowering the arms from side to side.

Be sure to keep the elbow of the bent hand open outwards and not pull it towards the chest.

The exercise: squats with the legs raised up

The goal: Strengthening the abdominal muscles with an emphasis on the rectus abdominis muscle

How to perform the exercise: Lie on your back, bend one knee at a time to the chest, roll the pelvis back (press the lower back as far as possible to the floor) and then move the bent knees out while the lower back remains close to the floor.

Place your hands by the sides of your ears, lift your chest and head up (until your shoulder blades are off the floor) while keeping your neck long and make sure not to press your chin to your chest. Go back down slowly.

Several sets: 2 – 3. 10 – 15 repetitions must be performed in each set.

Highlights: Make sure that the pelvis remains rolled back throughout the exercise.

Sharon Jordan, the writer, is the head of the studio and third age department at the National School for Coaches and Instructors – “The Wingate Institute”, the National Institute of Excellence


By Editor

One thought on “3 particularly effective abdominal exercises”
  1. 暗号通貨と外国為替を取引する方法を学ぶための最良の方法 – ビットコイン、仮想通貨、レバレッジ FX 取引
    暗号通貨を取引することの基本とテクニカル分析 – ビットコイン、仮想通貨、レバレッジ FX 取引
    暗号通貨の取引方法 – 暗号通貨と外国為替ニュース
    Uncategorized Archives – ビットコイン、仮想通貨、レバレッジ FX 取引
    , Author at 暗号通貨と外国為替ニュース
    暗号通貨への投資を開始する方法 – ビットコイン、仮想通貨、レバレッジ FX 取引
    FX取引 – 暗号通貨と外国為替ニュース
    暗号通貨 – 暗号通貨と外国為替ニュース
    最高の暗号通貨交換 – ビットコイン、仮想通貨、レバレッジ FX 取引
    レバレッジを使った外国為替取引のベストプラクティス – ビットコイン、仮想通貨、レバレッジ FX 取引
    September 2022 – ビットコイン、仮想通貨、レバレッジ FX 取引
    暗号通貨取引におけるスポットとデリバティブの違い – ビットコイン、仮想通貨、レバレッジ FX 取引
    暗号通貨について知る必要があるすべて – ビットコイン、仮想通貨、レバレッジ FX 取引
    2022 – ビットコイン、仮想通貨、レバレッジ FX 取引
    暗号通貨に関心をもたらす方法 – ビットコイン、仮想通貨、レバレッジ FX 取引
    暗号通貨のデリバティブと未来を交換する方法 – ビットコイン、仮想通貨、レバレッジ FX 取引
    DEAD & COMPANY 2021 TOUR – Blitz Weekly
    How A Person Can Increase The Winning Chances In The Sports Betting? – Bubble Shooter Best
    What Are The Various Leagues Available To Place The Bet For The Players?
    Complete Guide For The Players Regarding The Online Sports Betting – We Jet Set
    Common Strategies That Will Help A Player To Be Expert In The World Of Gambling
    How A Player Can Play Crap In Online Casinos? A Complete Guide – Martha Southgate
    What Are The Various Types Of The Bets In Football Betting? How To Place The Best One? – Office Lip Dub
    Matched Betting – What Is It And How To Place It In The Best Way?
    What Are The Various Odds Available For The Players In Sports Betting?

Leave a Reply