A set of exercises for the lower abdominal muscles

A set of exercises for the lower abdominal muscles

Starting position - sit with your hands behind you, legs bent at the knees and raised from the floor. The feet are not placed on the floor during the entire exercise. You can't lean back too far. 4-16 times.

Initial position:
On the count of “one” - one leg is straightened along the floor (does not touch the floor).
On the count of “two,” the second leg straightens, legs at a height of 5-10 cm from the floor. Hold your legs in this position for 1-2 seconds, and then move to the count of “three.”
On the count of “three”, bend one leg (which was straightened on the count of “one”). The second leg remains straight and stationary above the ground.
On the count of “four,” the second leg is bent and the starting position is assumed. And immediately it all starts again - "one"....

Starting position - lying on your back, straight legs raised crosswise, hands under your buttocks. Do not bend your lower back while performing the exercise. If this cannot be done, do not lower your legs low, but lower them only to the level where your lower back remains pressed to the floor. You cannot put your feet on the floor; it is performed at a slow pace, making sure to fix all intermediate positions of the feet. 4-16 times.

Initial position:
On the count of “one”, lower your legs a little down to an angle between them and the floor of about 45 degrees. Hold your legs in this position for 1-2 seconds.
On the count of “two,” lower your legs even lower, to a level of 5-10 cm above the floor. Hold your legs for 1-2 seconds.
On the count of three, raise your legs up to an angle of approximately 45 degrees relative to the floor. Hold the position for 1-2 seconds.
On the count of four, return your legs to their original position and start the exercise again.

Starting position - lying on your back, hands under your head, one leg bent at the knee and standing on the floor, the second lying on it (heel on the knee). Raise both legs up and towards your shoulders. Pull your legs as close to your chest as possible and return to the starting position. Try to perform the exercise only by tensing the muscles of the lower abdomen, and not by swinging the legs. The lower back should be pressed against the floor; if this does not work, then you can put your hands under your buttocks. 10-30 times one leg over the other, and then 10-30 times vice versa.

Starting position - lying on your back, hands under your head, one leg straightened along the floor (but not touching the floor) and the second bent lying on it (heel on the knee). On the count of “one,” the knees move toward the chest, the straight leg bends at the knee to an angle of 90 degrees; on the count of "two" - return to the starting position. Try to perform the exercise only by tensing the muscles of the lower abdomen, and not by swinging the legs. The lower back should be pressed against the floor; if this does not work, then you can put your hands under your buttocks. 10-30 times one leg on the other, and then 10-30 times vice versa.

Starting position - lying on your back, hands behind your head, shoulders and shoulder blades raised from the floor; one leg is straightened along the floor at a distance of 5-10 cm from it, the second leg is bent at the knee and it is as close to the chest as possible. Spring movements are performed with the legs - the straight line moves up, bent down towards the straight line; then they again diverge from each other and return to their original position. 3 springing movements are made with the legs and on the count of “four” the legs change places - the straight leg is bent, and the bent one is straightened. And everything is repeated again - 3 springing movements up and down (simultaneously) and at “4” a change of legs.

You can do it 2 times, and then change legs. You can swap your legs for each time. Do not lower your shoulders, do not put your feet on the floor. Breath evenly, do not hold it. 1-2 minutes.

Starting position - sitting, legs bent at the knees, feet not on the floor; hands hug knees. On the count of “one”, straighten your legs forward and your arms to the sides and hold this position for 1-3 seconds. Return to starting position. While performing the exercise, do not place your feet on the floor and do not hold your breath. Perform the maximum number of times (30-150). When performing this exercise, you can take 1 kg dumbbells or 700 ml plastic lemonade bottles filled with water or