6 ab exercises that really work

6 ab exercises that really work

Finding the desired cubes in the stomach is not that difficult if you follow the right diet and do the exercises you will find in this article.

Side plank

  • Starting position. Lying on your side with emphasis on one side
  • Technical. Leaning on your elbows and feet, raise your hips so that the body is in a straight line. Hold your body in a side plank position for 15 seconds. Slowly return to the starting position
  • Breath. When raising the body – inhale, when lowering – exhale
  • The number of repetitions. Beginner: 2 sets of 15 seconds. Intermediate: 3 sets of 30 seconds. Advanced level: 4 sets of 60 seconds

Twisting with knees

  • Starting position. Sit down, put your hands on your knees
  • Technical. Extend your legs forward and retract your body at the same time. It is important that neither the heels nor the back touch the ground. Then simultaneously raise your torso and legs to the starting position. There is a variation of this exercise where the hands are on the floor
  • Breath. Down – inhale, up – exhale
  • Number of repetitions. Beginners: 3 sets of 10 repetitions. Intermediate: 4 sets of 20 repetitions. Advanced level: 5 sets of 30 repetitions

Trunk twists

  • Starting position. When sitting, legs stretched forward
  • Technical. Lean your body back slightly as you stretch your arms forward. Perform rotational movements of the body to the right and left
  • Breath. In extreme cases, breathe at a pace that suits you
  • Number of repetitions. Beginners: 3 sets of 10 repetitions. Intermediate: 4 sets of 15 repetitions. Advanced level: 5 sets of 25 repetitions

Raised leg crunches

  • Starting position. Lying on your back, arms out to your sides, legs raised at a 90° angle
  • Technical. Lift your body up and reach your ankles with your hands. Slowly return to the starting position
  • Breath. When lifting the body – inhale, when lowering – exhale
  • Number of repetitions. Beginners: 3 sets of 10 repetitions. Intermediate: 4 sets of 20 repetitions. Advanced level: 6 sets of 30 repetitions

Cross-shaped scissors

  • Starting position. Lying on your back, right hand behind your head, pointing to the left. In this case, the right leg is loosely extended and the left leg is bent and the foot is placed on the floor
  • Technical. Lift the straight right leg at a 90 ° angle while touching the ankle with your left hand. Return to the starting position
  • Breath. Inhale when turning, exhale when returning to the starting position
  • Number of repetitions. Beginners: 3 sets of 10 repetitions. Intermediate: 4 sets of 15 repetitions. Advanced level: 5 series after 25 repetitions

Alternate leg raises in the supine position

  • Starting position. Lying on your back, hands behind your head
  • Technical. Lift one leg first to make a 90 ° angle, then the other. Hold in this position for a while and then lower your legs one by one
  • Breath. When lifting legs – inhaling, when lowering – exhaling
  • Number of repetitions. Beginners: 3 sets of 15 repetitions. Intermediate: 4 sets of 20 repetitions. Advanced level: 5 series after 30 repetitions

We hope this set of exercises will help you quickly find a flat and bloated belly. The main thing is not to be lazy, do systematic exercise, diet and soon you will not be recognized!