The most effective lower abs exercises: remove the crease and get a flat stomach
In summer, people are divided into two conditional groups: one wants light food, they switch to salads and easily lose weight, others are tempted by ice cream, refreshing sugary drinks, and frequent barbecues in nature. The coach of the REBOOT sports studios, Ksyusha Bogoyavlenskaya, believes that everything should be in moderation, and instead of strict restrictions, she recommends diversifying summer days with training and taking care of the body.
How to get a flat stomach
The most problematic area for many people in the lower abdomen. To pump this area of the press, you need to take a comprehensive approach to the issue: establish a regimen, choose healthy foods and dishes, exercise regularly, sleep at least eight hours, and go to bed before midnight.
Nutrition does not imply a rigid diet: it is important to eliminate food junk. You need to listen to the body, as diets are often harmful, after which the weight becomes twice as much. Observe the metabolism: if the food is not well digested, the stomach will not become flat even with regular fasting.
For a handsome embossed press, men should stop drinking beer. The drink has an adverse effect: it produces more female hormone and contributes to the appearance of a “beer belly” and breasts. Both men and women should add more greens to their diet.
How to pump the press correctly
Many, playing sports, swing the press incorrectly, which makes the body square. It is better to use a universal set of exercises that girls can do regularly: it forms a beautiful waist. This training block works the transverse muscle, which stabilizes the core and, like a corset, forms a beautiful waist. The exercises also engage the pelvic diaphragm, small muscles, stabilizers, and core muscles.
For men, these exercises are also beneficial. The complex ensures the safety of the lower back: strong core muscles will help the global musculature, thanks to which it will be possible to take more weight and get a more prominent body.
Roll up or ball crunches
Lie on your back, bend your knees, support on your feet. Place the ball between your knees and push down on it (this activates the adductors of the thigh and the pelvic floor muscles that form the lower abdominal segment). Place your palms in a lock under the back of the head, the thumbs are along the neck, the neck is relaxed. As you exhale, start lifting due to the abdominal muscles, “pushing” the floor back with the shoulder blades, leaving the stomach compact.
Do 12-15 reps with a full exhalation at the top.
Continue pushing the ball, lift your legs, pulling your toes away from you. Start drawing a semicircle with your feet, spinning the ball. Always keep the sacrum and the lower edge of the shoulder blades in contact with the floor (this will bring the lower back into a neutral position).
Do 3 sets of 30 seconds each.
Stand on your forearms, raise your legs, extending your toes away from you. Round the lumbar and thoracic regions. Do cross movements while keeping your belly tense. If you feel a load in your lower back, lift your legs higher.
Perform 3 sets of 30 seconds.
Stay on your forearms. As you exhale, simultaneously pull your knee and body towards each other.
Do 3 sets of 15 reps.
Place the ball between your knees and elbows, constantly applying pressure on both sides. Place your forearms over your head, tear your shoulder blades as high as possible from the floor. As you exhale, straighten your legs alternately, keeping your stomach compact.
Perform 4 sets of 30 seconds.