Insane Abs Workout (7 Minutes Of Pain!)

Adding Intensity: A Home Workout Will Make Your Abs Burn

Every weekend, short video workouts for different muscle groups are released on the Championship Instagram account. We have already shared with you exercises for the buttocks and a set that will teach beginner athletes to push up.

Adding Intensity: A Home Workout Will Make Your Abs Burn

5 exercises that will pump the buttocks not worse than squats

Basic exercise is not liked by many fitness fans. We've found an effective replacement for the squat.

This time we're going to break down a hot abdominal workout that you can do at home. Let's just say without exaggeration: after these exercises, the press will really burn. Gym supervisor Olga Andrianova World Class Triumph helps us to understand the correct technique.

Crunch or twisting

Starting position: lying on the floor, legs bent at the knees, feet resting on the floor shoulder-width apart. Hands near the temples, elbows looking to the sides.

With the effort of the abdominal muscles, lift the shoulders and shoulder blades towards the knees, then return to the starting position. Do not jerk or lift your lower back off the floor - it should be firmly pressed against it. The chin always tends to the chest, the head is fixed in one position.

Diagonal fold with opposite hand touching the leg

Starting position: lying on the floor. One leg is bent at the knee, the foot rests on the floor, the other is straight. The opposite arm is extended overhead.

Lift your shoulders, shoulder blades and arm off the floor. At the same time, lift your leg and try to reach your toe with your hand, then return to the starting position. The loin is fixed.

Diagonal twists with opposite elbow touching the knee

Starting position: lying on the floor. The hips are raised and form a 90-degree angle with the pelvis, the knees are bent. Hands at temples, elbows out to the sides.

Lift your shoulders and shoulder blades off the floor, tighten your abs strongly. Alternately bend and straighten your legs - imagine that you are pedaling a bicycle. Along with this, unfold the body and stretch your elbow to the opposite knee.

The lower back is pressed to the floor at this time, the shoulders are fixed. If you feel clicks in the joints or pain in the lower back, reduce the range of motion so that there is no discomfort.

Saw

Starting position: lying on the floor, legs bent at the knees, feet rest on the floor shoulder-width apart. Hands along the body.

Raise your shoulders and shoulder blades. Slowly stretch your straight hand towards the foot from the side of the same name, then repeat the movement with the other hand. The lower back at this time is pressed to the floor, alongchin - to the chest, the press is in tension.

Side plank

Starting position: on the side, rest on the forearm and knee. The elbow is exactly under the shoulder joint.

Raise hips up until they form a straight line with the body. Place your forearm and knee on the floor. Reach the ceiling with your free hand. Maintain the position for a certain time. Move your chest slightly forward, pull your shoulders down and back. The plank maintains a straight line connecting the back of the head, chest, pelvis and knee.

If you can easily perform the exercise from the knee, straighten your supporting leg and maintain balance on the outside of the foot.

Simultaneous crunches

Starting position: lying on the floor, legs bent at the knees, feet resting on the floor shoulder-width apart. Hands near the temples, elbows looking to the sides.

Simultaneously tear off the shoulder girdle, shoulder blades and feet from the floor. Stretch your elbows towards your knees, then return to the starting position. Press your lower back firmly to the floor and fix your head position.

Cobra Stretching

After an intense abs workout, it is important to take a few minutes of stretching. The Cobra Pose will help you relax and recover.

Starting position: lying on your stomach, legs straight, arms bent under your chest.

Straighten your arms and gently lift the body. Arch your back, aim at the back of your head towards your legs. Do not lift the pelvis off the floor. Control your lower back: there should be no pain in it. If you can't bend without lifting your pelvis, move your arms a little forward to feel the front line of the body.

How to make your abs workout more effective?

Do each exercise for 3-5 sets ... It is important to make a short pause between them - no more than 40 seconds. This way you can get the most out of your workout.

Adding Intensity: A Home Workout Will Make Your Abs Burn

Chasing Cubes: Why You Shouldn't Do Abs Every Day

The case when excessive zeal is not an assistant.

Be sure to monitor your own feelings. Any discomfort in the neck, lower back or hip joints suggests that it is necessary to change the range of motion. A burning sensation in the press is considered normal.

And do not forget: it is impossible to achieve relief with one sport. Add the right diet and a well-established daily routine to regular exercises, create an optimal calorie deficit to reduce body fat, and abs will not keep you waiting.

Intense Ab Workout | 7 Minutes (FOLLOW ALONG!)

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