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9 minute home workout to get the perfect bottom abs

This post offers a 9-minute home workout routine to achieve the perfect bottom abs. It can be completed anytime and anywhere, giving anyone the convenience to perform it. The exercises involve a combination of planks and crunches in different positions to engage the core and the entire abdominal region. This routine can be done up to three times a day, making it a perfect solution for those with busy schedules. Not only is it quick and efficient, but these exercises also benefit the overall body by strengthening and toning muscles.

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A set of exercises supports the tone of skeletal muscles, removes fat from the abdomen, and promotes weight loss. Homework takes 9 minutes. Daily physical activity helps to get the perfect lower abs, increase endurance, build muscle. To avoid cramps, before starting classes, you need to warm up.

Strengthening the rectus abdominis muscles

Strengthening the rectus abdominis muscles

Home workouts improve your abdominal muscles. If a person has an ideal lower abs, the body will be able to withstand more complex workouts.
The order of the exercise:

  1. Starting position (PI) lying face up. The legs are bent at the knee joints, the feet are spread across the width of the shoulders. The palms lie on the chest, front of the thighs or wound behind the head.
  2. Lift the torso to the legs so that the shoulders come off 10 cm from the floor. It is forbidden to tilt your neck, lower your head. She must stay upbeat..
  3. Hold for 1-2 seconds, slowly return to the starting position.
  4. Repeat 12 times.

Oblique press

Oblique twisting

This exercise is good to do at home. Daily exercises train oblique muscles of the abdomen, strengthen the lower part of the press.

  1. PI lying, legs bent at the knees, spaced shoulder width apart. Arms crossed on chest or behind head.
  2. Tilt your legs to the right so your knees touch the floor.
  3. Slowly raise your body and head 10 cm from the surface.
  4. Hold for 2 seconds, return to starting position.
  5. Do an exercise with the knees tilted to the left.
  6. Repeat 12 times.

Strap

Forearm strap

This exercise supports muscle tone throughout the body. It is useful to include the bar in home workouts to strengthen the lower abs, back muscles.

Rack execution order:

  1. IP lying face down. Reliance on the forearm, toes. The shoulders are located strictly above the elbows. The spine is straight, the head and legs are in one line. Can’t look down.
  2. Hold this position for 5-10 seconds. At the first training, do 8-10 approaches.
  3. Each day, increase the time by 5 seconds until the body is free to withstand stress for at least one minute.

Side bar

Side bar

During this exercise involved the muscles located in the lower back, abdominal cavity. The side bar helps you get the perfect press for home workouts.

  1. Lie on your side with support on the elbow and ankle of the foot. The shoulder is located directly above the elbow joint. Hips and torso hang over the floor. The body should be in a straight line. Shoulders should not be pulled to the head. Bend your hips a little forward.
  2. Hold in the position of the side bar for 10 seconds, go down.
  3. Do 10 sets.
  4. Repeat the exercise for the other side..

During training, the lower body should not lower. Otherwise, the rectus abdominal muscles begin to relax, lose their tone, it will be difficult to get the desired result..

Bleeding the lower press by raising the legs

Bleeding the lower press by raising the legs

The main load during home training falls on the quadriceps muscles of the legs. During the classes, the lower part of the press and the back are ideally worked out.

  1. Lie face up, bend your knees, position them across the width of your hips. Cross your arms, press firmly to your chest, or hold them behind your head.
  2. Slowly pull your knees to your shoulders, bending them at a right angle. Tear the gluteal muscles and tailbone off the floor.
  3. Hold for 10-15 seconds.
  4. Slowly return to starting position.
  5. Repeat exercise 12 times.

When you lift your legs, you can not strain the muscles of the neck. The back of the head should not come off the floor surface. Do not use hands for jerking legs.

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Comments: 1
  1. Lucas Wood

    Can this 9-minute home workout really help me achieve the perfect bottom abs?

    Reply
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