Turn up the intensity: a home workout will make your abs burn

Every weekend the Championships Instagram account releases short video workouts for different muscle groups. We have already shared with you exercises for glutes and a set that teaches beginners how to do push-ups.

This time we’ll take apart a hot workout for the abdominal muscles, which can be performed at home. Let’s say absolutely without exaggeration: after these exercises, the abs will really burn. Olga Andrianova, supervisor of the World Class Triumph gym, helps us to understand the correct technique.

Curl or twists

Starting position: lying on the floor, legs bent at the knees, feet resting on the floor at shoulder width. Hands near the temples, elbows pointing out to the sides.

Using your abs, lift your shoulders and shoulder blades towards your knees, then return to the starting position. Do not jerk and do not pull your lower back off the floor – it should be tightly pressed to it. The chin always tends to the chest, the head is fixed in one position.

Diagonal fold with different hand touching the leg.

Starting position: lying on the floor. One leg is bent at the knee, the foot rests on the floor, the other is straightened. The opposite arm is straightened above the head.

Pull your shoulders, shoulder blades and arm off the floor. At the same time raise your leg and try to reach your hand to the toe, then return to the starting position. The lower back is fixed.

Diagonal twists with alternate elbow touching the knee

Starting position: lying on the floor. Hips are raised and form a 90-degree angle with the pelvis, knees bent. Hands at the temples, elbows looking to the sides.

Pull the shoulders and shoulder blades off the floor, strongly tense the abs. Alternately bend and straighten your legs – imagine that you are pedaling a bicycle. At the same time, turn your body and reach your elbow to the opposite knee.

At this time, the lower back is pressed to the floor, and the shoulders are fixed. If you feel clicking in the joints or pain in the lower back – reduce the amplitude of movements, so that there is no discomfort.

“Saw”

Starting position: lying on the floor, legs bent at the knees, feet resting on the floor at shoulder width. Arms along the body.

Raise your shoulders and shoulder blades. Slowly reach your straight arm towards the foot on the same side, then repeat the movement with the other arm. The lower back is pressed to the floor, the chin is against the chest, and the abs are tensed.

Side plank

Starting position: on your side, rest on your forearm and knee. Elbow flat under the shoulder joint.

Lift your hips up until they form a straight line with your body. Rest your forearm and knee on the floor. Use your free hand to reach for the ceiling. Maintain the position for a certain amount of time. Bring your chest slightly forward and pull your shoulders down and back. In the plank, maintain a straight line connecting the back of the head, chest, pelvis and knee.

If you can easily perform the exercise from the knee, straighten the supporting leg and keep your balance on the outside of the foot.

Simultaneous twists

Starting position: lying on the floor, legs bent at the knees, feet resting on the floor at shoulder width. Hands near the temples, elbows looking to the sides.

Simultaneously lift your shoulder girdle, shoulder blades and feet off the floor. Reach your elbows toward your knees, then return to the starting position. Press your lower back firmly to the floor and fix the position of your head.

Stretching in cobra pose

After an intense abs workout, it is important to devote a few minutes to stretching. The cobra pose will help you relax your muscles and recover.

Starting position: lying on your stomach, legs straightened, arms bent under your chest.

Straighten your arms and gently raise the body. Arch your back, with the back of your head toward your feet. Keep your pelvis on the floor. Control your lower back: there should be no pain in it. If you can not bend without removing the pelvis, move your arms slightly forward so that you can feel the front line of the body.

How to make abs workout more effective?

Perform each exercise in 3-5 approaches. Between them it is important to make a short pause – no more than 40 seconds. This way you will be able to get the most out of your workout.

Be sure to monitor your own sensations. Any discomfort in the neck, lower back or hip joints indicates that you need to change the amplitude of movements. A burning sensation in the abs is considered normal.

And do not forget: one sports relief is impossible to achieve. Connect to regular exercise the right diet and a well-adjusted daily routine, create an optimal calorie deficit to reduce the fat layer, and abs will not make you wait.