Back and abs strengthening workout by Angelina Strechina

Back and abs strengthening workout by Angelina Strechina

The actress shared exercises that will suit those who dream of a healthy spine.

Back injuries are not uncommon nowadays. Many of them we get, because we lead a sedentary lifestyle and do not take time to train. To avoid trouble, you need to strengthen your abs and back muscles.

The ideal sport for this can be swimming. But if you don’t have time for a swimming pool, give yourself 20 minutes a day and do some exercises.

movie actress

Share a workout for a healthy back.

Warm-up

You shouldn’t neglect warming up. It is important to warm up your muscles before strength training. As a warm-up, you can do jumping jacks or push-ups. Both exercises will be effective.

This workout is formed of two phases: pumping the abs and back muscles. We form a corset of muscles that holds the spine, not allowing it to strain.

Twists

Tehnika

• Lie on your back with your legs bent at a 90-degree angle.
• Place your hands behind the back of your head.
• Lift your shoulders and chest so that your lower back remains on the floor.
• Perform a twist.

Do 1-3 approaches of 10 times.

Reversie vērpieni

Tehnika

• Lie on your back, legs bent at the knees and pressed to the abdomen, hands along the body with palms down.
• Straighten your legs without lowering them to the floor.
• Hold the resistance for a few seconds and on an inhalation return the legs to the starting position.

Do 1-3 approaches for 10 times.

Scissors

Tehnika

• Lie on the floor, hands along the body, palms in the floor (or put them under the tailbone for additional fixation), raise your legs at an angle of 25-40 degrees.
• Bring both straight legs upward.
• Lower each leg in turn without touching the floor.

Do 1-3 approaches of five times for each leg.

You can do your choice of reverse twists or scissors.

Hundred

Tehnika

• Lie on your back so that your lower back is pressed to the floor.
• Lift your straight legs up and lock the position.
• Extend your straight arms in front of you and swing them up and down.

Do the arm swings 100 times.

Plank

Tehnika

• Take a lying down position.
• Feet at shoulder width.
• Turn in different directions, alternately lifting up the straight arm.

Do the exercise for at least 20 seconds for each arm 1-3 approaches.

Leg raise

Tehnika

• Kneel on your knees.
• Extend the straight leg and lift it up.
• Hold the leg up in static for 10 seconds.
• Perform short springy straight leg movements upwards, keeping your foot on the floor.
• Repeat the same with the other leg.

Do 1-3 approaches, 10 times for each leg. You can use rubber bands for weighting.

“Swimming”

Tehnika

• Lie on your stomach.
• Raise the upper part of the body, leaving your feet on the floor.
• Stretch forward and move your arms, imagining that we are swimming.
• Fix the position at the top point and “spring” up several times.

Do 1-3 approaches of 10 rows.

Boat

Tehnika

• Lie on your stomach.
• Straighten your legs, arms and back.
• Fix the body on the floor, lifting both straight legs up.

Do 1-3 approaches of 10-20 times.

Lifting the body

Tehnika

• Lie on your stomach.
• Keep straight legs on the floor and fix this position.
• Lift the body up without lifting the legs.

Do 1-3 approaches for 10 times. For complication, you can do this exercise with dumbbells.

Bridge

Tehnika

• Lie on your back with your legs bent and your heels firmly placed on the floor.
• Arms along the body.
• Raise your hips and lower back upwards as much as possible, hold for a second, lower yourself on exhalation.

Do 1-3 approaches for 10 times.

Training is over.

For more detailed exercises see the video on the “Championship”.

Source: sportchic.ru.