What woman does not dream of having a firm and perfectly designed abdominal belt? But to achieve this, there is, alas, no miracle recipe. The only possible alternative is, again and again, to perform regular abdominal sessions.
Here are some exercises to accomplish to get abdominal muscles out of concrete.
The Classic Crunch For Sculpting The Abs
This exercise is a must because it essentially allows working the big right and the oblique. The crunch on the ground is practiced lying down, the back firmly pressed on your gym mat.
Elevate your calves so that they are parallel to the floor and at a 90 ° angle to your thighs. Then lift your bust, wrapping your back slightly and contracting your abs.
Begin with series of about 20 movements. You can also test the version of the oblique crunch by slightly rotating the bust, alternately right and left, as you lift.
The Inverted Crunch
This movement allows working abdominals of the lower abdomen. To achieve this, lie on your back and put your arms along your body, hands positioned next to the buttocks. Raise your legs to the square.
Then lift your buttocks and pelvis upwards, while bringing your knees to your chest. Gently find the initial position, controlling your movements using your abdominals.
Be careful, this is a relatively difficult exercise to accomplish. Care must be taken to adopt the correct posture so as to avoid back pain.
The Lateral Sheath To Have Abs
Also referred to as a sideboard, this type of cladding exercise primarily solicits the oblique. Stand on your side, placing your forearm and the outer surface of your foot on the floor.
The position is to align on the same axis your shoulders, your pelvis, and your feet, making sure that your spine is perfectly straight. Hold the position for about 30 seconds without moving.
The Ventral Sheath
Another exercise of cladding particularly popular with athletes, the ventral board strengthens the transverse. To do this, place your forearms on the floor and the tips of your feet.
The position, this time, is to contract the abdominals and glutes, so as to maintain a perfectly wrapped body and a segment feet, pelvis and back, aligned well. Hold the position for about 30 seconds as well.
The Torsion Of The Pelvis With Raised Legs
The torsion of the pelvis is very useful for toning and developing oblique. To achieve this movement, you must lie on a floor mat. Extend your arms to the sides, palms facing the ground.
Tighten and flex your legs 90 degrees. Now twist the legs to the right by contracting your abdominal muscles. Repeat on the other side. The more strained your legs are, the more difficult the exercise will be. Make series of about 20 movements.