Set of Exercises No. 1 For the Upper Abdominal Muscles

Set of Exercises No. 1 For the Upper Abdominal Muscles

Starting position - lying on your back, legs bent at the knees, hands behind your head. The lower back is pressed tightly to the floor. Feet are on the floor at a shoulder-width distance. Knees point towards the ceiling.

1. From the starting position, lift your shoulders and shoulder blades off the floor and return to the starting position. The elbows are straightened all the time; raise your shoulders higher, but keep your lower back firmly pressed to the floor. When moving the shoulders up and forward, exhale. 10-50 times.

2. From the starting position, raise your shoulders above the floor with your arms forward, between your knees. Reach forward with your hands. Return to the starting position while inhaling, hands returning behind your head. The lower back is pressed to the floor. Raise your shoulders higher. 10-50 times.

3. From the starting position, simultaneously raise your shoulders and legs from the floor and try to touch your knees with your elbows. Knees and feet remain shoulder-width apart, shoulder blades lift off the floor. As you inhale, return to the starting position - place your feet on the floor, put your hands on the floor. 10-30 times.

4. From the starting position, simultaneously straightening your arms and legs, lift them up and touch your toes with your hands. The legs remain shoulder-width apart and are fully straightened at the top. The shoulders go up more. While inhaling, return to the starting position. 10-30 times.

5. Repeat exercise "1". 10-50 times.

6. Perform an exercise to stretch the abdominal muscles (choose one that is most convenient for you). 30-60 seconds.

Stretching exercise No1:
Lie on your back, arms and legs on the floor, arms up. Take a deep breath and, as you exhale, stretch your arms and legs in different directions. Try to feel how your abdominal muscles stretch.

Stretching exercise No2:
Lie on your stomach, hands in front of you resting on the floor, fingers pointing towards you, elbows pointing forward. Resting your hands on the floor, raise your shoulders upward, while your stomach remains lying on the floor - only the ribs rise forward and upward. The elbows do not straighten. The amplitude of movement is small. Find the body position in which the abdominal muscles stretch. You should feel like your torso wants to lift away from your legs at waist level.