Exercise “book” for relief abs. It can be done in three different ways

Book is a simple word, after saying it, most people will have their favorite piece of literature pop into their head. But how can it help you pump your abs? In fact, you won’t need to run to the shelves and pick up multi-page binders.

“Little book” is the name of the exercise, and you don’t need any additional equipment to do it. The reference to book spreads is due to the similarity of the person performing this movement to a book opening and closing, where the cover is their back and legs.

DDX Fitness trainer.

“The book exercise for abs helps strengthen the muscles of the body, improves posture and increases overall stability.”

What’s the benefit of the exercise?

The movement from this exercise is quite natural for a person, after all, these are flexion-extension movements that are often encountered in everyday life. But because of certain features of the position of the body, namely its instability, the muscles are included in the work more actively.

When performing the “book” on the abs, the main work is performed by:

• straight abdominal muscles;
• oblique abdominal muscle;
• iliopsoas muscle.

Execution, in addition to pumping the abs, allows you to develop coordination, improve the mobility of the hip joints and increase the tone of the anterior surface of the thigh. But for the desired effect, it is necessary to pay attention to how to do the movement correctly.

How to perform the exercise: three ways

There are several ways: on a mat and on a support, which can be a bench, chair or platform. There is also a variant of performance for beginners and for more advanced athletes.

Dmitry Shcheblitsky: It is best to start performing this exercise on a bench, because with this technique it will be easier for you to control the muscles and involve the abs, not the legs.

“Book” on the bench

Tehnika izvedbe

• Sit on the edge of a bench, chair or fitness bench, providing a stable base.
• Bring your legs together and put them forward with your knees slightly bent. This will ensure proper body positioning and optimal abs.
• Rest your hands on the edge of the support and tilt your body back. Raise your legs and find your balance in this position, you should be sitting on your gluteal tubercles, not your tailbone.
• Keep your back straight.
• As you exhale, lift your legs by bending them at the knees and pulling them toward you. At the same time, bring your body forward, bringing your chest closer to your knees.
• Pause for one second, then inhale and return to the starting position.

“Book” on the mat

Tehnika

• Sit on the mat, resting on the hands that are on the sides of your hips.
• Legs are extended and bent, the body is tilted back, bending the elbows. Support – gluteal tubercles, do not transfer the weight to the tailbone. Do not put your back on the floor.
• On exhalation perform twists, bending the legs and directing them to the chest. The body also moves to meet the knees and the elbows are extended, but not completely.
• The back remains straight throughout the exercise.
• As you inhale, unbend, tilting the body back and straightening the legs.

Advanced version of “Book” on the mat

Tehnika

• Sit on the mat, resting on your buttocks. Bend the body back, extend and pull the legs off the floor, arms straight and stretched out in front of you.
• As you exhale, tense your muscles and pull your legs straight or bent at the knees to your chest, simultaneously lifting your body. At the extreme point, the body forms a straight or sharp angle between the thigh and the body, hold for a second.
• Watch the position of the back, it does not round, but remains straight.
• As you inhale, straighten your body.

How to avoid mistakes?

Possible mistakes when performing the exercise “book” on the abs: the use of inertia, bending of the back and insufficient involvement of the body. To avoid inaccuracies, it is important to focus on controlled movements, maintain the correct position of the spine and actively engage the body throughout the exercise.

Kontraindikacije

Contraindications to abs exercises include: recent abdominal surgery, having a herniated disc, severe back pain, pregnancy, and spinal or hip conditions such as a herniated disc. It is important to consult your doctor before starting any new exercises, especially if you have any health problems.

What can be replaced or supplemented with?

The plank and twisting “bicycle” are effective options for exercising the abdominal muscles, they can replace or supplement the “book”. Let’s understand their technique.

Deska

Tehnika

• Take the plank position on straight arms. The hands are under the shoulders, the legs are slightly apart and placed in the toes. The body is a straight line from the heels to the top of the head.
• You can stay in this position if you are a beginner.
• Make sure that all muscles are tensed evenly, the back is not rounded.
• Another variant of performing the exercise – move your hands to the elbows, elbows are located under the shoulders, making a right angle between the shoulder and the forearm.
• Stay in the position for 20-30 seconds.

Bicycle” twists

Tehnika

• Sit on the mat, the point of support – gluteal tubercles. Raise straight legs up, tilt the body back, fix the hands on the back of the head, but do not press on the head. Find balance in this position.
• Now alternately bend and pull one leg to the chest, in parallel reach the elbow of the opposite arm to the leg.
• That is, when moving the right leg to the chest, the left elbow is pulled to it, and then vice versa.

Do sports with love for your body, it will allow you not only to get maximum pleasure, but also to achieve results faster.