How to surprise your abs in 5 minutes. Effective interval training

How to surprise your abs in 5 minutes. Effective interval training

To work all the abdominal muscles, you do not need to come up with new exercises.

Sometimes we think that the more difficult the exercise is, the faster the relief abs will appear. In fact, this is not the case. Simple exercises that we have done many times, in the right combination give much better results. The most important condition is the diversity of the training program. You need to constantly change the number of approaches, repetitions and do different exercises for the abs. Another important point – a healthy diet, with it a beautiful belly you will definitely be provided.

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To surprise your abs, you do not need to invent some new exercises. The usual exercises in different combinations will be able to work all the abdominal muscles perfectly.

Twists with pulling the knee to the chest

Tehnika

• Lie on your back, bend your legs at the knees and put them on the floor, put your hands behind your head in a lock.
• Perform three springy lifts of the body, only the shoulder blades come off the floor.
• After that, do three more twists with elements of the exercise “bicycle”: at each lift, alternately pull the left knee to the chest and the right knee to the chest.
• Keep your shoulders in the air at all times.
• Alternate between these two techniques throughout the exercise.

Duration of the exercise – 50 seconds, break between exercises – 12 seconds.

Straight leg curls + fold.

Tehnika izvedbe

• Lie on your back, bend your knees slightly, place your feet on the floor.
• Straighten your left leg and lift it up, reach for the ankle with your right hand.
• Do the same with the other leg and arm.
• After that, lift both legs up and reach for your legs with straight arms.
• Perform the exercise without pauses with good amplitude.

Duration of the exercise – 50 seconds, break between exercises – 12 seconds.

Twists with pelvic lift

Tehnika

• Lie on your back, put your hands behind your head in a lock, bend your legs at the knees, fix your feet on the floor.
• Perform twisting, pulling away from the floor only the shoulder blades, as well as the pelvis and buttocks.
• Hold the upper point for one second.

Duration of the exercise – 50 seconds, break between exercises – 12 seconds.

Plank with jumps

Tehnika

• Stand in a plank on straight arms. The body and legs form one straight line.
• Alternately move your right and left legs apart and then bring them together by jumping.
• Then immediately jump to the sides and alternately put your legs in the center.
• Alternate these elements during the exercise.
• Perform the exercise without pausing or slowing down.

Duration of the exercise – 50 seconds, break between exercises – 12 seconds.

Candle

Tehnika izvedbe

• Lie on your back, lift your legs up. Arms lie along the torso on the mat.
• Lift your pelvis and legs upwards, with your hands as a support point.
• Lower your pelvis to the floor, lower your legs to a level parallel to the floor and draw a circle with your legs so that your legs close together at the top point.
• Stretch your arms straight to your feet twice, keeping your shoulders and shoulder blades off the floor.
• Repeat the whole cycle again.

Duration of the exercise – 50 seconds, break between exercises – 12 seconds.

The workout is over. For detailed exercises, see the video.

To give your body a full load, perform this complex 2-3 times.

If you like doing sports and want to spend even more time on training, look for exercises for every day in this article.