8 best exercises for the abs, flat stomach and thin waist

The content of the article

• Basic Straight Twists
• Reverse
• Double
• With vertical toes
• With straight arms above your head
• Lying bike
• Crunchy Crunchy
• Lateral V-shaped

Crunches, or twisting are considered one of the most effective exercises for the press, strengthening the abdomen and oblique muscles. Their essence is the bending of the spine without a significant load on the muscular skeleton of the back. The complex of crunches is available to both experienced athletes and beginners. Exercises for the press at home and in the gym will help you quickly strengthen your abdominal muscles and find a beautiful relief.

Basic Straight Twists

The exercise is aimed at working out the entire surface of the rectus muscle of the upper press, burning fat deposits, forming cubes. Order of execution:

• Lie on a karemat, putting your shins on a small elevation (sports bench, fabric roller). Press your chin to your chest. Hands can be held crossed behind the head without putting pressure on the neck.
• Keeping the abdominal muscles in constant tension, tear off the shoulder section from the floor. The loin should remain pressed to the floor. At the peak of muscle tension, lock in for 3 seconds, and then very smoothly lower the body to the floor. The number of repetitions – 20 times.

Lifting the body must be performed smoothly, without jerking and large amplitude.

Otherwise, it can lead to injuries and severe stretching of the abdominal muscles while reducing their tone.

Reverse

The exercise is aimed at developing the muscular skeleton of the lower part of the press. The study involved the rectus and oblique muscles of the abdomen, quadriceps, back muscles, and the iliopsoas. How to perform the lower press exercise:

• Lie on a bench, holding its edges from above behind your head. Legs should be bent at the knees at an angle of 45 degrees. To complicate the task, you can hold on to the support at the hip level.
• On a deep breath, pull your legs to your chest. The bend angle of the knees should not change. At the maximum tension point of the muscular skeleton, it is necessary to linger for 5 seconds. The number of repetitions – 15–20.

To avoid muscle strain, legs should be lowered gently, without jerking. Sharp swings will not allow the muscles to warm up, and there will be no effect from the exercise.

If you have problems with your back, it is better to abandon this crunch. Pump your belly press in a more gentle way.

Double

With regular exercises, the transverse abdominal muscles are strengthened and developed. The load is harmoniously distributed over the entire surface of the rectus muscle. How to do more powerful double twists:

• Lie on a flat surface with your knees bent. The loin should be pressed firmly to the floor so that there is no deflection. It’s difficult to do this for the first time, so it’s better to put your hands on the basin.
• As you exhale, tighten your pelvis and chest to each other, trying to tighten your abdominal muscles.
• At the exit, slowly return to the starting position.
• The number of repetitions in one approach for beginners is 10, for advanced athletes – 30.

With vertical toes

The entire surface of the abdominal muscle is involved in the work..

The execution technique is considered ideal for the health of the athlete, as lumbar and back receive minimal strain.

How to perform twisting:

• Lie on a karemat, raise your legs so that they form a right angle with the floor. Hands should lie along the body, lower back firmly pressed to the floor. The surface on which the exercise for the press is performed must be flat.
• As you inhale, slowly lift the body toward your straight legs. At the peak of this movement, the lower back remains on the floor. Lock in position for a few seconds.
• Gently lower the body and legs as you exhale, rest for a few seconds.
• Do 2-3 sets of 10 reps.

With straight arms above your head

These effective exercises are aimed at training the rectus abdominis muscle. Their task is to strengthen the medium press area and get the notorious cubes. Straight arms crunches – medium difficulty exercises. They are executed as follows:

• Lie on a karemat, legs are bent at the knees, feet are completely on the floor. Arms extended up, form one straight line with the body.
• Inhaling slowly, tear the case off the floor. Hands are straight, lower back is pressed to the floor. In a position with maximum muscle contraction, you need to linger (3-5 seconds).
• On exhalation, return to the starting position, let the muscles rest for 1 minute. Repeat 10-15 times.

Lying bike

Exercise trains almost all muscle groups. The bike is equally good for experienced athletes and beginners. How to do the exercise:

• Lie on the gymnastics mat with your lower back firmly pressed to the floor. Bend your legs at an angle of 45 degrees, lift to a height of 10–20 cm.
• 30 seconds do an exercise simulating cycling.
• To complicate the task, you can slightly raise the body, leaving the lower back in place. Number of repetitions – 10.

Crunchy Crunchy

During the exercise, all muscle groups work. Press training is performed as follows:

• Lie on a flat surface and firmly press your lower back to the floor. Lift the legs bent at the knees so that they form a right angle with the body.
• On inspiration, reach out to the toe of the foot with your hand, slightly lifting the body: with your left hand to your right foot and vice versa.
• To increase efficiency and complicate the task, it is necessary to cross crisscross with the elbow to the knee.

Lateral V-shaped

Regularly performing V-shaped twists, you can strengthen and tighten the press. These abs exercises are performed as follows:

• Lie on the floor, hands freely position along the body.
• While inhaling, slowly raise the body, arms and legs, trying to touch the socks with your fingertips. The loin should always remain motionless, firmly pressed to the floor..
• The optimal number of repetitions is 12.