Each person has a different distribution of body fat. For some, it is evenly distributed throughout the body, while for others it settles locally: on the stomach, thighs, arms, or elsewhere. Forming a flat tummy or firm abs can be challenging. What exercises will be most effective for this area?
Pumping up the perfect bottom press in isolation will not work. But there are effective exercises that will create an increased load on the groin area. In order for training to give a lasting result, you need to do at least 3 times a week for 15-30 minutes. You do not need special equipment for this, the exercises can be performed in the gym and at home.
Lower abs workouts are not complete without this versatile exercise. Lie on a firm surface, trying to firmly press your lower back to the floor. Raise your head and place your palms behind your neck. Bend and unbend your legs alternately, simulating the movement of bicycle pedals.
“Draw” circles with your feet
I. P. – lying on his back. Press your torso and head firmly to the floor. Spread your arms to the sides and rest on the floor with your palms. Connect your legs and lift them up. Draw as large a circle as possible with straight legs. First in one direction, then in the other direction.
Put your feet up
I. P. – lying on his back. Raise your head and place your palms behind your neck. Connect your legs and lift them up, up to perpendicular to the body. Then slowly and smoothly lower down, but do not fully lower, but perform the next rise. If you find it difficult to perform these movements with straight legs, you can bend them at the knees.
Stretch your legs
I. P. – sitting on the floor. Lean on your palms, keep an even posture. Connect your straight legs, lift them up, and outline a triangle in the air without touching the floor. You can put a bottle or any object, and bend your feet around it from side to side.
I. P. – lying on his back. Raise your head, arms alongside your body. Lift your pelvis off the floor, bend your knees, and pull your hips towards your chest. Return to the I.P., straightening your legs as you approach the floor. Try to use only your abs.
I. P. – lying on his back. Raise the pelvis from a prone position, lift the body to the straightened leg alternately.