15 minutes for perfect abs. A workout you can do while watching a TV show

15 minutes for perfect abs. A workout you can do while watching a TV show

All you need is a mat.

You don’t have to kill yourself at workouts to get beautiful and sculpted abs. Today’s complex will not take you a lot of time, and you need to perform it once a day. A flat belly in a 15-minute workout – is this not the dream of any beginner athlete? However, it is important not to forget about the regularity of sports and a balanced diet.

fitness treener

With proper technique, these exercises will engage both the upper and lower segments of the abs. If breathing is also involved, the transverse abdominal muscles will also be worked. Make sure there is no flexion in the lower back.

Jalgratas

Tehnika

• Lie on the floor, lock your hands behind your head, keep your elbows apart.
• As you exhale, bend your right leg at the knee and pull it up to your chest, try to touch your knee with your left elbow.
• Straighten the right leg and bend the left leg and perform the same movement.
• While touching the knee with your elbow, pull your shoulder blades off the floor and raise them as high as possible. The lower back should be pressed to the floor.
• Perform the exercise without pauses, breathe evenly.

Do 45 seconds, and 15 seconds for rest.

Alternating leg raises

Täitmistehnika

• Lie on the floor, put your hands behind your head, turn your elbows to the sides. Keep your shoulder blades on the floor.
• Raise the slightly bent left leg up so that the lower back remains pressed to the floor.
• Lower the left leg and at the same time raise the right leg.
• Raise and lower your legs, alternating between them.
• To make the exercise more difficult, you can straighten your legs.
• The slower you raise and lower your legs, the more your abs will tense up.

Perform the exercise for 45 seconds, rest for 15 seconds.

Mountaineer

Tehnika

• Stand in a plank on straight arms, straighten your back, put your feet on the toes.
• Pull the left knee to the chest.
• Return the left leg to the starting position and pull the right knee to the chest by analogy.
• While performing the exercise, alternate legs.
• Gradually increase the pace, perform the exercise without pauses, breathe evenly.

Do 45 seconds, and 15 – take a rest.

Klassikalised keerdkäigud

Täitmistehnika

• Lie on your back, bend your legs at the knees, keep your lower back tightly pressed to the floor. Put your hands behind your head and lock them together.
• As you exhale, pull your shoulder blades off the floor and stretch forward and upward. Keep your gaze and chin upwards.
• Do not twist too high, just pull your shoulder blades apart.
• Do the exercise not too fast so that your abs are tensed.

Perform 45 seconds, and 15 seconds to rest.

Corner

Täitmistehnika

• Sit on the floor, straighten your legs and raise them to a level of about 45 degrees.
• The body is also off the floor so that your legs and body form an angle.
• Straighten your arms forward and stay in this position.
• Breathe evenly and maintain a static body position.

Perform the exercise for 45 seconds, 15 seconds to rest. And then do two more such circles.

Training is over.