Exercises to Strengthen Abdominal Muscles

The desire to have beautiful abs, strong abdominal muscles and get rid of excess fat in this area is one of the most common desires among people involved in fitness. However, even if you are in good physical shape and have a low percentage of body fat, your abdominal muscles may be weak and not defined. To strengthen the abdominal muscles and burn fat in this area, it is necessary to perform a set of exercises that will be described in this article.

Before starting the exercises, you need to warm up. The best warm-up option is running for 15-30 minutes, a dance program, an exercise bike or a bicycle. Warm-up is carried out at a pulse of 120-150 beats per minute, which helps to activate aerobic pathways for energy supply through fat oxidation.

Each set of exercises is performed for about 5 minutes, after which it is necessary to stretch the abdominal muscles. Then you can perform the next set of exercises, repeat the same one, or perform exercises to strengthen other muscle groups. The total time of exercise aimed at strengthening muscles is usually 20-40 minutes (not counting warm-up).

The pace of performing exercises for the abdominal muscles is 40-45 repetitions per minute. When making an effort, exhale, and when taking the starting position, inhale. Exercises within one complex are performed from the same initial exercise (or very similar ones) and smoothly transition from one to another. They are performed without stopping when changing exercises.

You need to exercise 3-7 times a week (preferably 7). Not earlier than an hour after eating; After class, it is advisable not to eat for about 2 hours. When performing exercises from the starting position lying on the floor, legs bent at the knees, hands behind the head, it is very important that the lower back is pressed tightly to the floor during the entire exercise. To do this, try to round your back (lower back) by tensing your abdominal muscles and slightly lifting your buttocks from the floor. Try to place your palm between your lower back and the floor - it should not fit there.

The following exercises will help strengthen your abdominal muscles and burn fat in this area:

1. "Scissors". Lying on your back, raise your legs to 45 degrees and begin to move them up and down, crossing them in front of you and spreading them apart, like a scissor move. Complete 45 repetitions in a minute.

2. "Press". Lying on your back, raise your legs to 90 degrees and lift your upper body, trying to touch your chest to your knees. Complete 45 repetitions in a minute.

3. "Side bends" While kneeling, raise your arms above your head and lean to the right, trying to touch the thigh of your right leg. Then repeat the exercise on the other side. Complete 45 repetitions in a minute.

4. "Plank". Lying on your stomach, lift your body into a plank position, resting on your forearms and toes. Hold the pose for 30-60 seconds.

5. "Bike". Lying on your back, raise your legs to 45 degrees and alternately bend your knees, bringing them closer to your chest and straightening them. Do 45 reps in a minute.

6. "Reverse crunches." Lying on your back, raise your legs to 90 degrees and bend your knees. Then lift your buttocks and lower back off the floor, trying to touch your chest to your knees. Complete 45 repetitions in a minute.

Exercises to strengthen the abdominal muscles must be performed until the working muscles feel very tired. During prolonged work, the muscles may begin to tremble - this is normal, a little more and you can rest. If your muscles hurt the next day, take a hot bath (good with sea salt) or visit the sauna. Proper exercise and regular exercise will help strengthen your abdominal muscles and achieve the desired result.