A set of exercises for simultaneous strengthening of both the lower and upper parts of the abdominal press

A fit and healthy body requires regular exercise, including abdominal strengthening exercises. However, it is not always easy to find the time and motivation to exercise. The set of exercises described below will simultaneously strengthen both the lower and upper abdominals, and takes only a few minutes.

The starting position for all exercises is lying on your back, arms under your head, legs bent at the knees and raised up so that the angles between the hips and body and between the legs and thighs are 90 degrees. The legs are connected together.

Exercise 1. Raising the upper abdominals

From the starting position, lift your shoulders up as high as possible. Elbows straightened all the time. The legs are motionless, be sure to keep the angles of the legs approximately 90 degrees. Do NOT press your chin to your chest. The lower back is pressed to the floor. Exhale forcefully (when the shoulders rise up). Perform 10-100 times.

Exercise 2: Upper Ab Raise with Arms Extended

From the starting position, raise your shoulders up, bringing your straight arms forward, stretch your arms forward and return to the starting position. The legs remain motionless with angles between the thigh and shin, between the thigh and torso at approximately 90 degrees. Raise your shoulders as high as possible. Do NOT press your chin to your chest. The lower back is pressed to the floor. Perform 10-100 times. You can do it one time at a time - up one “one”, and return to the starting position “two times”. Or you can use “1”, “2”, “3” - springy movements of the raised shoulders forward, and at “4” return to the starting position. Then you can hold this position for 30-60 seconds - shoulders raised, arms stretched forward.

Exercise 3. Raising legs and shoulders at the same time

Starting position - lying on your back, hands behind your head, one leg straightened along the floor (do not place it on the floor), and the second bent at the knee and raised so that the angles between the thigh and lower leg, between the thigh and stomach are approximately 90 degrees. On the count of “one”, lift your straight leg up and at the same time raise your shoulders so that your hands come closer to your leg. Then, on the count of two, return to the starting position. Repeat the exercise with the other leg. When performing the exercise, make sure that your lower back is pressed to the floor and your chin is not pressed to your chest. Perform 10-20 repetitions on each leg.

Exercise 4. Crunches

From the starting position, raise your shoulders and at the same time bend your knees so that your feet are level with your knees. Then rotate your body to the right so that your left elbow touches your right knee and return to the starting position. Then rotate your body to the left so that your right elbow touches your left knee and return to the starting position. When performing the exercise, make sure that your lower back is pressed to the floor and your chin is not pressed to your chest. Perform 10-20 repetitions.

These four exercises together form a good combination for strengthening the lower and upper abdominals. You can perform this set of exercises several times a week, gradually increasing the number of repetitions. However, before you start exercising, be sure to consult your doctor, especially if you have any health problems or injuries.