Pump your abs to burning in 15 minutes a day. Effective workout lying on the mat

At first glance, it may seem like a workout for the lazy. After all, you will spend almost the entire time of the class lying on the mat. However, do not be deceived, already after performing the first round the abs will begin to score, and by the end of the last one will be burning. We promise, the relief belly will not make you wait long.

blogger, author of two books on home workouts, fitness marathon host

You will be treated to a rather short, but at the same time intensive workout for the abs that will last 16 minutes. All exercises will be performed lying down on the mat.

The workout consists of three rounds, with three rounds of three exercises each lasting 30 seconds. Rest between rounds – one minute, between exercises – 10 seconds. Press your lower back tightly against the mat, inhale through your mouth as you contract your abs, and exhale through your nose as you relax.

“Bicycle”

Teknikk:

• lying on the mat. Press the lower back and pull the legs off the floor. Pull the socks toward you;
• perform rotational movements of the legs, imitating riding a bicycle.

Do the exercise for 30 seconds.

Twists

Teknikk:

• lying on a mat. Legs bent at the knees, arms extended parallel to the floor;
• lift the body, keeping the lower back from the floor. Straight arms reach for the knees.

Do the exercise for 30 seconds.

Repeat the circle two more times!

Circle 2

Elbow – knee

Teknikk:

• lying on a mat. Hands behind the head, legs bent at the knees. The shoulder blades and lower back are pressed to the floor;
• raise the body and try to touch the right knee with the left elbow and then the left knee with the right elbow.

Do the exercise for 30 seconds.

“Russian Twist”

Teknikk:

• starting position: sit on the buttocks, keep the feet on the weight, bending the legs at the knees, hands in front of you;
• twist the body alternately to the left side, then to the right. At the turn touch the floor with straight arms;
• when performing the movement do not hurry and do not turn the pelvis or legs together with the torso.

Do the exercise for 30 seconds.

Straightening legs up

Teknikk:

• Lie on a mat. Put your hands under your buttocks. Legs straightened upwards;
• bend straight legs, pulling them up to the chest;
• knees slightly apart, heels pressed tightly together.

Do the exercise for 30 seconds.

Repeat the circle two more times!

Circle 3

Lifting the body with straightening of arms

The exercise is performed slowly for four counts:

1. Raise the body with arms crossed behind the head. The lower back is pressed to the floor.
2. From this position straighten your arms in front of you. Hold this position for a second.
3. Bring your arms back behind your head.
4. Lower the body to the mat.

Do the exercise for 30 seconds.

“Ladder”

Teknikk:

• lying on the mat. Legs bent, hands under the buttocks;
• lift both legs up, they are still bent at the knees;
• lower first the right and then the left leg down;
• each movement slowly. Keep your lower back on the floor.

Do the exercise for 30 seconds.

Touching heels with palms

Teknikk:

• Lie on the mat. Legs bent at the knees and slightly raised. Arms parallel to the floor;
• shoulder blades off the floor. Lumbar and pelvis tightly pressed to the mat;
• alternately touch the right palm of the right heel, then the left palm of the left heel.

Do the exercise for 30 seconds.

Repeat the circle two more times!

Training is over.

This set of exercises is not an easy one, so it is important to stay focused while doing all the circles. Include this workout in your exercise plan and you will have relief abs.