Quick workout for a flat tummy - how to properly pump abs for girls

Quick and easy workout for a flat tummy. 5 exercises from the trainer

You will only need 15 minutes.

Flat and sculpted abs are a lot of work on many things. Regular workouts, including cardio, a healthy and balanced diet, and quality recovery will combine to produce the results you want. If you are just starting to work on your body, we suggest starting with our simple abdominal muscle workout.

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Shows and tells you how to do exercises for relief abs.

Tabla de conținut

Reverse twists

Tehnică

Lie on the floor, put your hands along the body. Bend your legs slightly at the knees and raise them.
On an exhalation start lifting your legs, then pull your pelvis off the floor and pull your legs up so that they are perpendicular to the floor.
Hold for a second at the top point.
As you inhale, slowly lower your pelvis and legs, but do not touch the floor with your heels to keep the tension in your abs.
Keep your hands on the floor throughout the exercise.

Perform 15-20 repetitions.

Leg raises from a supine position

Tehnică

Lie on your back with your shoulder blades and lower back pressed to the floor. Place your hands under your buttocks.
Raise your legs to an angle of 90 degrees relative to the floor.
As you exhale, lower your straight legs almost to the floor so that they do not touch it. Linger slightly at the lowest point.
Keep your shoulder blades and lower back on the floor. Try to keep your abs tight throughout the entire approach.

Perform 10-20 repetitions.

Body twists with raised legs

Tehnică

Lie on your back, legs lifted and bent at the knees to an angle of 90 degrees. Interlock your hands behind your head.
As you exhale, pull your shoulder blades off the floor, reach your chin to your chest. Keep your lower back on the floor.
As you inhale, slowly return to the starting position.
If you feel that your lower back is not pressed to the floor, lie down with your feet against a sofa or chair so that you can throw your bent legs on them.

Perform 15 to 20 repetitions.

Diagonal twists

Tehnică

Lie on the floor, press your lower back against it. Raise your legs and bend your knees to a 90-degree angle. Put your right hand behind your head, and place your left hand along your torso.
As you exhale, lift your body and reach for your left knee with your right elbow.
As you inhale, return to the starting position.

Perform 15-20 repetitions for each side.

Bicycle

Tehnică

Lie on your back, lock your hands behind your head, relax your neck.
Elbows apart, in this position they should remain throughout the exercise.
Bend your left leg at the knee and pull it up to your chest, and try to reach your knee with your right elbow. Do the same thing, but with a change of leg and arm.
Perform the exercise without stopping, breathe evenly while performing it.
Try to move smoothly, keeping your shoulder blades high off the floor.

Perform 15 repetitions for each leg in two or three approaches.

The workout is over. For detailed performance of the exercises, see the video on the “Championship”.

Repeat this complex 2-3 times. Look for more abs exercises and another short workout in this article.