Both on vacation and at home: 5 effective exercises for abs

Both men and girls want to pump up their abs. In addition, for many, this area becomes one of the most problematic, and if you miss even a week of exercise – for example, on vacation – it may not be so easy to regain cubes. ClubMed Resort fitness expert Christopher shared a useful set of basic and effective abs exercises. You won’t need any equipment to perform them, and you can do them anywhere convenient: at home or on the beach. At the end of the article is a video of the workout.

Twists

Execution time: 30 seconds.

Starting position: lying face up on the floor, legs bent at the knees at right angles, hands behind the head, elbows apart.

Slowly lift your shoulder girdle off the floor, tensing your abs, and reach forward towards your knees. It is important to do it gradually, not with a jerk. From the top point just as gradually return to the starting position.

Leg Raise

Execution time: 30 seconds.

Starting position: lying on your back, hands along your body or behind your head.

Inhale deeply, exhale and slowly lift your legs until they are in an upright position. They should remain straight. Then lower your legs until they touch the floor, and then immediately raise them up. During the exercise, lift your pelvis slightly off the floor – this will allow you to engage your abs more.

Air bike

Execution time: 30 seconds.

Starting position: lying on your back, lower back pressed to the floor, legs bent at the knees and standing on the floor, hands behind your head.

Extend the left leg forward, and at the same time pull the right leg to the chest. As you exhale, lift your left shoulder and pull your elbow towards your right knee. Stay in this position for a couple of seconds and then switch legs.

Heel touch while lying down

Execution time: 30 seconds.

Starting position: lying on the floor, knees bent, feet shoulder-width apart, arms along the body.

Pull your shoulder blades off the floor for about 10 centimeters and reach for your left heel with your left hand. Hold this position for a few seconds, then return to the starting position and repeat the exercise in the other direction.

Plank

Execution time: 30 seconds.

Starting position: lying on your elbows, the body is stretched in a single line, the back is straight, the lower back is not bent, the legs are straight at the knees, the abs are tense, the gaze is directed to the floor.

During the exercise elbows should be placed strictly under the shoulders, legs, body and neck should form one straight line. Carefully monitor the position so that the abdomen does not sag, the buttocks do not rise up, and the lower back does not sag.

This simple set of exercises is great for those who can not bring themselves to get out to the gym and who do not have the opportunity to arrange a separate room for classes. Training can be done almost anywhere. The main thing is to do it regularly, and then the result will not keep you waiting.