6 cubes in 30 days: an effective abs workout

Six cubes of abs is a cherished dream of many people. But it is not so easy to achieve such relief. It is important not only to make the right diet, but also to choose the right exercises. Blogger Igor Voytenko shared an effective workout that will help pump six cubes in a month.

The exercise consists of 18 exercises – each exercise takes 30 seconds – and is designed for nine minutes. You will only need a gymnastics mat and some free space.

Exercise 1: mountain

Начална позиция: lying down, hands shoulder-width apart.

Take turns bringing your knees to your hands. At each movement bring your leg as far forward as possible and contract your abs.

Exercise 2: scissors

Начална позиция: lying on your back.

Raise your head and lift your straight legs about 10-20 cm, tensing your abs. Put your palms on the floor, you can place them under your buttocks – this will help to relieve the extra load on your back. Keeping your legs in weight, perform leg swings, imitating the movement of scissors. The toes should be stretched forward and the knees straightened.

Exercise 3: pelvic lift + twist

Начална позиция: lying on your back, arms along the body, palms on the floor.

Raise your legs, slightly bent at the knees, at a right angle. Slowly raise the pelvis, tensing the abs, pulling the toes up. At the top point, turn your hips to the left as far as your stretch allows. Repeat to the other side.

Exercise 4: knee lift

Начална позиция: lying on your back, arms along your body.

Lift your legs at a right angle and bend your knees at the same right angle. Slowly raise your knees and lift your lower back off the floor – as in the “birch tree” exercise, but without straightening your legs. Try not to rest your hands on the floor: this will remove inertia and increase the load on your abs.

Exercise 5: Centaur

Начална позиция: lying on your back, head and shoulders off the floor.

Take your hands and feet off the floor for about 10-20 cm. Bend one leg at the knee and pull it to the chest, briefly fix the body in this position, feel the tension of the abs. Straighten the leg while bending the other leg. During the exercise, the abdomen should be retracted – so you will remove the sag in the lower back and achieve a better effect.

Exercise 6: V-pendulum

Начална позиция: sitting, legs and back off the floor, arms spread wide and resting on the floor with the back of the palms.

The body should form the image of the letter V, the abs are tense, the lower back is flat, the pelvis is as if twisted inward. Perform leg swings, keeping the body in the starting position.

Exercise 7: twists + turn

Начална позиция: lying down, legs on the floor and bent at the knees, hands locked behind the head.

Round your back. Inhale, exhale and lift the torso upwards as in a classic twist, then twist the body to the left, reaching with the right elbow to the left knee. As you inhale, return to the starting position, but keep your shoulders on the floor. Repeat to the other side.

Exercise 8: side twists to the knee

Начална позиция: lying on your side, legs bent at the knees, one arm stretched out on the floor, the second arm bent at the elbow and placed behind the head.

Turn the knee of the “upper” leg perpendicular to the floor. Raise your leg, trying to touch your elbow with your knee. Do the exercise for 30 seconds to one side, then change the leg and repeat to the other side.

Exercise 9: circles

Начална позиция: lying down, arms along the body, shoulders off the floor.

Raise straight legs about 10-20 cm off the floor. Make circular movements to the left. Keep your abs tight throughout the exercise. Your back is flat, your abdomen is pulled in, and your lower back is pressed to the floor. Do the exercise for 30 seconds to one side, then repeat it to the other side.

Exercise 10: slow bicycle

Начална позиция: lying on your back, head and shoulders off the floor, hands locked behind your head.

Take your feet off the floor about 10-20 cm. Bend one leg at the knee and pull it up to your chest, trying to touch the elbow of the opposite arm. Hold the body in this position for a while, feel the tension in the abs. Repeat to the other side. During the performance of the abdomen should be retracted, and the lower back tightly pressed to the floor.

How to correctly perform the other exercises, you can see in the video on the blogger’s YouTube channel.

You can do this workout both in the gym and at home. Exercise regularly, and the result will not make you wait long!