Ab exercises with a roller at home
An ab roller is a sports exercise machine with handles and a wheel in the middle, designed to work out a different set of muscles.
When performed correctly, the technique involves both major and deep, small muscle groups, and even joints. To use as many muscles as possible, purchase a machine with special foot attachments on the handles. An ab roller is a universal mechanism for exercising at home that helps remove fat. Exercise for at least 15-20 minutes every day and you will soon feel how effective the projectile is.
Exercising with an abdominal exercise machine at home develops endurance and strength, and also helps to gain and strengthen muscle mass. It is not advisable to use the exercise machine if you have hernias or back pain.
Exercise machine for the lazy. And the curious.
I've always been interested in this thing. Since the days of the first teleshopping on the couch. It looked really tempting: you’re sitting in front of the TV, chewing on tasty treats, and meanwhile your belly seems to be in training, working hard and slowly growing into cubes. Is it even possible? Or is this a device that is only capable of visualizing the expressive Russian “butt has happened”? Under the cut, colleagues, please under the cut. Photos from the 13+ category, oscillograms for experts - everything is there, inside. This thing is called a “muscle stimulator”. A home electric exercise machine to keep your abs in good shape. Consider the box:
A regular cardboard box, sealed with tape.
Inside the simulator itself is in a transparent blister.
The device looks like a spider. Eight legs and a white cephalothorax.
Turn over:
The paws are equipped with gel pads. They look quite loose.
Let's look at the instructions:
In the first lines, the author asks the question - what is ems? This is an Electronic Muscle Stimulator that tones and relaxes muscles through the skin. A clinically proven, effective non-medical method of muscle training for certain indications. Using this method, muscles are strengthened and toned. Also, when used correctly, the method has no side effects, so it can be used as a simple way of self-training. The method is scientifically proven and clinically proven.
The following shows the main elements of the device and explains how to install the battery. Apparently, there is a version with an extended configuration, which includes biceps pads. This is not the one I got. The contact mat is declared as a consumable item. It is suggested that it should be changed once a month, or after every thirty uses, or in the event of a break in the current-carrying paths, or in the event of impurities that cannot be removed.
Instructions for use: 1. One application per day is recommended. 2. The device will automatically turn off 5 seconds after being turned on if it is not attached to the athlete's body. 3. Place the contact gel mat on your stomach. *Wipe off sweat from body before use. *Try to touch the gel contacts as little as possible. 4. Connect the main unit and turn it on. *Press the power button, the LED indicator will flash three times. *Automatic shutdown will occur after approximately 23 minutes. 5. Setting the intensity. * There are 15 intensity levels (from 1 to 15, yeah), activation occurs at the first level. * press the + button to increase, the - button to decrease the intensity of stimulation.
6. Automatic program. * 23 minutes from start to finish, various modes are used. 1 minute - warm-up: the pace of stimulation gradually increases 10 minutes - adjust a comfortable intensity level 30 seconds - rest, gentle mode. 5 minutes - fast pace 30 seconds - rest again. 5 minutes - fast pace. 1 minute - the pace gradually slows down.
7. Turn off the device and separate it from your body. *Press the power button on the main unit, the indicator will flash three times.
8. LED indicator: Press the on/off button - the indicator flashes three times. Pressing the “+” button - the indicator flashes 1 time. Pressing the “-” button - the indicator flashes 1 time. Automatic shutdown - the indicator flashes three times.
Safety Information: Never use this stimulant to treat an undiagnosed pain symptom. Before using on a sore area of the body, consult your doctor. * Never use the stimulator near the heart, mouth or areas of broken skin. *Do not use this item in high humidity areas such as the bathroom. *You may need medical supervision when using this device. *for external use only *consult your doctor if you intend to use our invention during medical treatment. * do not use while sleeping, swimming or driving. * Do not allow the device to come into contact with any metal objects, such as a belt buckle or jewelry. *do not use if you: - have any implants in your body - have a pacemaker - you have seizures - you are pregnant - you have cancer
Technical characteristics: Power: 2032 battery, 3 volts Pulse frequency: 25 Hertz ± 10% Pulse length 400 μs ± 10% (the authors clearly messed something up here) Dimensions of the main device: diameter 4 cm, height 1.1 cm. Dimensions of the gel mat : 17 (length) by 19.5 (width) cm. Contents: 1 x control unit 1 x gel mat 1 x instructions 1 x glossy sheet for gluing the contact device during storage
This is where the instructions end.
Well, now we are armed with knowledge and ready to experiment. But the simulator is not ready yet - we need to install a power supply.
Despite the warning on the website that the battery is not included, the battery is included.
I wanted to separate the electronic unit and take a closer look at it.
The block is secured with two tailor's buttons. Very dramatic. You can find the same ones in your mom's sewing junk if you need to connect something other than the included mat.
View from below. Looking ahead, I will say that not a single fragment of Velcro fell off or remained on the body.
The electronic unit does not appear sealed. But, as it later became clear, there is no great need for this, the simulator treats the person being trained delicately, and will not make you sweat.
We insert the battery here.
The time has come for amazing experiments. Peel off the shipping film...
We pull slowly so as not to tear anything off.
And we hang it on our charming and brave assistant! (Well, you shouldn’t risk your tummy yourself?!)
Let's turn on...
The sensations are unusual. As if someone were tapping something hard on the stomach. At low frequencies, the stomach resonates and pulsates quite strongly. As the frequency increases, the shocks are reduced to a gentle vibration. There is a slight tingling sensation. The intensity actually varies, the range of changes is from an almost imperceptible effect, to noticeable, and even a little unpleasant.
We tear off...
After training, you can feel the “buzz” of your muscles, just like after a real workout the next day. But not so strong. The effect wears off over time. Perhaps it was my imagination, but it seems that intestinal peristalsis is starting to work more energetically. After a 23-minute session there is no fatigue, I want more.
Intuition told the assistant that the best place to use this wonderful device was slightly lower. Well, let's launch the second experiment...
Well, about 13+, probably...
Trust me, she was shaking.
Finally, another idea arose: stick one group of stickers to one person, another group to another, very close by. And the potential difference is equalized using contact through a damp, well-conducting place (evochya). The sensations obtained in this way are unusual and quite vivid. Okay, you can figure it out yourself if you have to.
Now let’s remember that we are engineers after all, and let’s see what’s going on with volts, hertz and amperes:
Essentially, the device generates short pulses of relatively high voltage, about 20 volts at maximum power.
One of the frequency options: 7.5 Hertz.
Main training frequency: 20 Hz.
Relaxation mode: 0.5 Hz. The amplitude feels a little lower, but not 4 V, as the scope shows. It is difficult for him to catch short impulses on such a scan.
Combined mode, when different frequencies and amplitudes are switched on alternately.
What's the result:
The device is working. The body is shaking. It’s too early to talk about the effect, but according to my feelings, you won’t become a bodybuilder by lying on the couch. They write online that the device is indispensable for basic training for people recovering from injuries, paralyzed patients, etc. Perhaps suitable for serious athletes to relieve tension. For the rest - as an additional stimulant, along with exercise equipment and gymnastics.
The product was provided for writing a review by the store. The review was published in accordance with clause 18 of the Site Rules.
Ab exercises with a roller for beginners
Various sets of exercises have been developed using a gymnastic roller.
For beginners, it is best to start with the basic program:
- Roller skating with your hands While standing on all fours, grab the handles of the simulator with your straight hands. Place it directly under your shoulders. As you exhale, begin to slowly roll it forward, extending your arms and not bending your back. The body should not touch the floor. Pause at the bottom point and gradually return to the starting position. Repeat several times;
- Diagonal rolls The starting position is the same as in the first exercise. Exhaling, roll the wheel not forward, but diagonally in one direction and the other. The oblique abdominal muscles work. Repeat several times;
- Stretching exercise Sit on your buttocks and spread your legs wide apart. Place the machine in front of you and begin to roll it slowly forward until it stops. Stay in this position for half a minute and try to stretch even further. Repeat several times;
- Static exercise Get on your knees, grab the handles of the machine, placing it at shoulder level. Alternately lift and stretch your legs.
Be sure to monitor your breathing; it should not be interrupted, accelerated or confused.
For women
For women, the simplest program is suitable for working out the abs and other muscle groups at home.
Ab exercises with a roller for women:
- Birch Lie on the floor face up and place your feet in the mounts on the handles of the exercise machine. Pull your legs towards you, then lift them, lifting your pelvis off the floor. Stay in this position and slowly come out of it;
- Leg pull-ups Stand in a plank position, resting your hands on the wheel. Keeping your back straight, pull your right leg towards your chest. Pause and tighten your abs, then switch legs;
- Pulling the roller towards you Lie face down on the floor. Stretch your arms forward, grasping the handles of the projectile. Slowly pull your straight arms towards you, lifting your back straight off the floor.
If possible, train several times to achieve your desired figure.
For men
The training set with a roller for men is slightly different from that for women. Some exercises require sufficient physical strength to perform.
Ab exercises with a roller for men:
- Rolling the roller from a standing position Lower the machine to the floor while standing on your feet. Start to slowly roll it forward without touching the floor with your body and knees;
- Swiss knife Secure the feet into the bindings. Starting position: lying down. Pull your legs straight to your chest, while bending your lower back and tensing your abs;
- Arm exercise Position the roller so that the handles are parallel to the body. Grab them with your hands and from the plank position roll it from left to right and vice versa. The abs, shoulders, forearms, and triceps work.
Exercises for men with this simulator help develop the muscles of the arms, shoulders, chest, back, lower abs, lower back, buttocks, and work the biceps and quadriceps of the thigh.
Scheme of effective exercises with a roller for the press at home:
In order to achieve visible results in losing weight with an ab wheel at home, regularly perform circuit training from a set of these exercises:
1. Squat down, grab the apparatus and slowly roll it forward, straightening your body. Hold the plank position, tensing your abs. Go back to your squat position;
2. Get into a plank position while holding the roller. Roll it forward without touching the floor with your body. To maintain balance, when stretching, you can rest the wheel against the wall. Pause and slowly return back without bending your arms or legs;
3. Get on your knees and place your hands on the machine. Keeping your back straight, begin using your arms to roll the roller back and forth. The oblique abdominal muscles work;
Rolling
The exercise is aimed at the muscles of the back and abdomen, stretching the spinal column. Sit on the floor, bend your knees, feet firmly on the floor. Place your hands under your knees. Slowly lower yourself onto your back, rolling to your shoulders. Return to the starting position. Repeat 10-15 times.
Try these simple exercises and your weight loss process will go much faster.
Surely you will be interested to know that there are three body types. And each of them requires different types of training. If you work hard in the gym, but there is no effect, then the type of exercise is chosen incorrectly.
Benefits of abdominal roller exercises
The abdominal roller develops and strengthens a complex of different muscles:
- Back Trapezius, latissimus, lumbar muscles actively work when performing exercises, especially at the lowest point;
- Shoulders Are directly involved, since the load from pushing the roller falls on the shoulders;
- Rectus and oblique abdominal muscles Flexion and extension of the body occurs due to the abdominal muscles;
- Buttocks and thighs Due to the work of the hip joints, the buttocks are tensed, and the thigh muscles are stretched;
- Arms Biceps, triceps and forearms are stretched and tensed statically;
- Neck Small muscles are worked;
- The muscular frame is usually poorly developed, but training with a roller develops them well;
- Joints.
Thanks to the simulator, even those muscle groups that are not properly worked out during normal training are involved in the work. This is an excellent and, most importantly, affordable exercise machine that does not take up much space, but is of great benefit in building the body of your dreams.
The benefits of the “Birch” exercise
- Exercise increases blood flow through the vertebral artery to the occipital region. This stimulates the functioning of all centers of visceral regulation of brain stem structures, improves the functioning of all organs and functional systems of the body. Hence the name - “pose of all body parts.”
- This pose serves as an effective prevention of varicose veins and has a beneficial effect on cerebrovascular accidents.
- Helps with insomnia by improving blood circulation in the brain. To do this, perform the exercise in the morning and evening, for 2 - 3 minutes.
- Exercise can relieve fatigue and swelling of the legs, and is a good prevention of varicose veins. The shoulder blade stand has particular benefits for women wearing high heels.
- “Birch” increases the flexibility of the spine and strengthens the muscles of the shoulder girdle and back, helps to acquire a flat stomach and good posture.
- Helps improve the functioning of the pelvic organs, ensure good digestion and appetite. Also get rid of constipation and intestinal diseases.
- It is a prevention (and even treatment) of prostatitis and hemorrhoids.
- Relieves headaches and migraines.
- Prevents thyroid diseases.
- Has a beneficial effect on the immune system.
- And most importantly, “birch” improves the functioning of the heart muscle.
A selection of the most effective abdominal exercises for women
Women love relaxing on the seashore - the sound of the waves calms them down and gives them the opportunity to take a break from pressing problems. But the desired vacation turns into a complete disappointment when a slender, fit girl with a perfect pumped up tummy walks by - of course, her gaze involuntarily falls on her own, far from ideal .
The most important thing at such a moment is not to lose heart, but to pull yourself together and achieve the same result by your next vacation. And for this, our tips and effective abdominal exercises for women will help you.
Core abdominal muscles
The abdominal muscles are the most difficult to train. This muscle group is most often left without proper attention.
Lifestyle dictates its own rules to us, and most often an active lifestyle is not included in them - as a result, the abs are not in the best shape and have a rounded relief.
Abdominal muscles require grueling and regular training! They need to pay special attention during training.
It also serves as a corset for internal organs. The external oblique muscle is responsible for turning the body and flexing the spine when bending and turning.
For a beautiful and firm abdomen, you need to perform a certain set of exercises, taking into account the characteristics of each muscle. The most difficult part to train is the lower abs in women. This is due to the fact that a woman’s body stores fat reserves for bearing a child in this area of the abdomen.
A set of abdominal exercises mainly involves the hip flexor muscles, while the abdominal muscles do not receive the proper load. If the exercises are performed incorrectly, the abdominal muscles do not actually work, which ultimately does not give you the desired result.
To get maximum results, you need to bend at the torso; to do this, you need to reach for the pelvis, not the knees.
The number of approaches must be done as much as possible. A burning sensation in your abdominal muscles will be a signal to you that you are doing the exercises correctly.
Names of body parts in English
In order to start training with foreign fitness gurus, we should learn what the main parts of the body are called in English. Today we will not focus on the names of such “little things” as fingers, for example. After all, we are unlikely to ever try to pump up muscles on them or lose excess weight from our little finger. In addition, we have already written about interesting “finger” idioms.
To begin with, we should understand which part of the body we will do this or that exercise (exercise). We may be concerned about the condition of the upper body
), or lower body (
lower body
).
As you know, a person has a lot of muscles, so we will not delve into anatomy textbooks, but will simply find out the names of those problem areas, the exercises for which we do most often.
Upper body
If you do upper body exercises, then you would do well to know the following words:
Neck
– neck
Shoulders
– shoulders
Chest
– chest
Biceps
– biceps
Forearms
– forearm
Abdominals
– abdominal press, abdominal muscles This word is definitely worth remembering.
It often appears in the names of exercises that target the abdominal muscles. Sometimes this word is shortened to the abbreviation abs
.
Waist
- waist
Triceps
- triceps brachii muscle
Core
- center, core In the context of physical exercise, this word usually means the muscles that hold our body - core muscles.
You can often hear the phrase core exercises. This means that the exercises will target all muscle groups. Lower back
- lower back
Lower body
If you have problems with the lower part of the body, then you can say that you are lucky. After all, there are not many new words to learn here.
Glutes
- buttocks
Hamstrings
- hamstrings
Calves
- calves
Hips
- thighs
Butt
- ass (colloquial language). Despite the fact that this word is colloquial in nature, it can often be found when describing training.
It's all a little confusing, isn't it? We hope the pictures will help you figure out where each body part is located.
Where to begin? General recommendations
First you need to familiarize yourself with the theory.
Surely few people know how to correctly perform a number of exercises in order to remove belly fat. A person who monitors his health pays special attention to training his muscles. The female abs deserve the most attention, but it is important to take into account the fact that the female body is not capable of six-pack abs and this is due to the fact that the fat layer on the abdomen is higher than necessary for this abs.
Professional athletes achieve this result (packed abs) before competitions by resorting to special diets and training; we emphasize that they take such harsh measures for a short period of time. If she really wants, a girl can tighten her tummy and make it perfectly flat. The most important thing is to choose a set of exercises that are right for you. Otherwise, your efforts will not give the desired result.
Exercise No. 3
Sit comfortably in a chair, grab the armrests with your hands. Pull your knees toward your chest to the right and then to the left. Feel your abdominal muscles stretch and contract.
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How to properly train your abs?
To get results in the form of a flat stomach, you don’t need to torture yourself with grueling workouts.
The main task facing you is to get rid of belly fat. It is important to remember that the desire to get rid of extra centimeters on the stomach can lead to unwanted changes in breast shape and menstrual irregularities. To avoid such problems, you need to remember that body fat should not be less than 18%; a decrease to 10% and below will lead to the problems described above. This is due to the special physiological functions of the female body.
Before you start doing the exercises, you need to do a warm-up so that the muscles are ready for the load. To warm up your abs, you need to lie on the floor, put your hands behind your head and bend your knees, pulling them towards your stomach. You need to stay in this position for a couple of minutes, while not forgetting to breathe correctly.
Twisting is recognized as the best and most effective way for the abdominal press; this method is also called the “frog pull-up”; this exercise is presented in various versions.
For beginners and those who have poorly developed abdominal muscles, it is not recommended to pump up the abdominal muscles by lifting the legs and body; such exercises without prior training can injure the spine. The exercises of the so-called giant set will be much more effective - they are performed without respite.
Having done them, you can rest a little, but just a couple of minutes, no more. With this technique, the muscles receive sufficient load. After completing a series of giant set exercises, you should feel a burning sensation in your abs. The main thing is to do the exercises correctly.
Fitness slang
English slang words used in sports video lessons can be difficult to understand. After all, they are often abbreviations of longer special terms (for example, the well-known word fitness becomes short and perky fit).
Abs - press
Thus, the word “abdomen” [ˈæbdəmən] in English refers to the area of the abdomen between the chest and hips, just above and below the navel. The “abs” (press), which has become firmly established in slang, is simply an abbreviation for this term.
Six-pack abs - “cubes”
Here's a useful athletic idiom: “six-pack abs” (literally: “abs like a six-pack”). This expression describes abs whose outline resembles the silhouette of a six-pack of soft drinks. Dream abs, with clearly visible abs.
Ripped - embossed
And this brings us to the next slang word: ripped, which can be translated as “embossed.” English linguists are still arguing whether this word was formed from ripple - small ripples on the water, or rip - cut, crack.
One way or another, ripped means a very obvious drawing of the muscles. And the expression “to get super-ripped” is translated as “to become super-relief.”
Muscle tone - muscle tone
The word tone (tone, tonality, tone) in our understanding usually correlates with the concept of sound waves in music. But the expression muscle tone refers to the state of a person's muscles. In a person with good muscle tone, the muscles are outlined clearly and picturesquely, like in ancient Greek statues. But low muscle tone means that the owner of such muscles, unfortunately, does not have enough strength (and will).
When the expression “he is toned” is used in relation to someone, this is another way of saying: “He is muscular.”
Crunch - “twists”
A great exercise to strengthen your abdominal muscle tone. An exercise where you need to lean your whole body forward, tensing your abdominal muscles to touch your elbows to your knees. “Sit ups” is included in this concept.
Reps - repetitions, set - approach
If you are going to repeat exercises like crunches, then you do repetitions - “reps” (short for the word to repeat, repeat). You can do the exercise ten times, then rest and do ten more, and that will be two sets of ten reps? The word “set” means “approach”.
To shed pounds - lose kilograms
If you're training to lose weight, that means you're trying to “shed pounds.”
To be on a shred - an express method of weight loss
But if you want to lose weight in a short time, they say “to be on a shred” (from the English word shred - piece, segment). This means that you are trying to make a breakthrough, quickly get rid of fat and gain muscle through intense training.
Spare tie - “spare tire” or “lifebuoy” at the waist
The fat fold on the abdomen is wittily called “spare tire” (spare tire). In other words, you look like you're wearing a car tire around your waist. If you are trying to lose weight in this area, then you can say with confidence - “I am trying to get rid of my spare tire.”
Warm ups - “warm up”
At the beginning of your workout, you do stretches to warm up your muscles. Such exercises are usually called “warm ups” (to warm up), because you literally warm up the body. At the end of the workout, when you are already warmed up, you stretch again to cool down the hot muscles.
Gear - sports equipment
Your sports equipment - gear [ɡɪə] - includes everything you need to perform exercises.
So, for Pilates or yoga, the concept of sports equipment includes a gymnastic mat, weightlifting involves working with dumbbells, and for tennis you will need rackets. But a clean water bottle should always be part of your equipment, regardless of the sport you play.
Does the burning sensation in your abs burn fat?
One of the misconceptions of many is that burning in the muscles occurs when exercises are performed correctly.
This sensation is the result of the accumulation of lactic acid, which is formed during the exchange of glycogen and glucose. The appearance of lactic acid is caused by excessive muscle load, that is, the result of a lack of oxygen. If its accumulation is insignificant, there will be no consequences, but during long-term training, the accumulations form many local foci in which the fibers in the muscles are burned, which leads to a burning sensation.
Lactic acid is washed out of the body within a couple of hours, even after grueling workouts, but for this there must be normal blood flow, and a significant part of the lactic acid is also washed out between approaches. The burning sensation can be overcome in a lot of ways, but you also may not be able to prevent its occurrence.
Abdominal fat - how to deal with it?
No matter how hard you try to pump up your abs while having belly fat, you won’t be able to do it without a comprehensive approach. To get the best results, you must follow a diet and at the same time perform a set of exercises. You need to consume 300–500 calories less per day than you burn.
It’s not for nothing that they say that movement is life, but it is also beauty.
Also, exercises with a skipping rope give visible results. The body is saturated with oxygen, as a result of which the process of burning fat occurs much faster.
By following simple rules, you can achieve fairly quick results.
How to make a sculpted belly?
There are several factors on which the effectiveness of training depends: first of all, the genetic disposition to increase muscle mass, diet and lifestyle.
These three factors will help you achieve the desired result. With willpower and strong motivation, you will easily achieve your goal. The result of grueling and frequent training is, of course, a sculpted stomach. But, if you have never exercised, you will not achieve ripped abs, even if you follow a low-carb diet.
When compiling a set of exercises, focus on the most basic of them, try to pay attention to all muscle groups. Many athletes believe that the most effective results are obtained by doing crunches a hundred times.
But this method will not give you the desired sculpted belly, it will only strengthen the abdominal muscles.
It is not necessary to carry out long workouts in order to pump up six-pack abs. Performing 10–15 repetitions of each type of exercise will be enough.
How to achieve a flat tummy at home?
Having set the goal of pumping up your abs at home, the most important thing is not to lose self-control and not allow yourself to be lazy. It is worth remembering that by limiting yourself to exercise alone, you will not get the desired result - you will have to follow proper nutrition and exercise in combination. By following these simple rules, pumping up your abs will be easy.
Exercises are best done on the floor or a special mat; exercises on a soft surface can injure the spine, and such exercise will be of little use. Meals should be 2 hours before classes, and it is also better to do them at least 2 hours before bedtime. In the first case, if you don’t follow the time, you will tear your stomach, and in the second, you will have trouble sleeping.
Ab exercises for women
One of the most effective exercises for the press is considered to be “Bicycle”.
Starting position: lying on the floor, press your back to the floor, place your hands on the back of your head (do not fasten them), bend your knees at an angle of 45 degrees, breathing should be even.
Next, you should touch the left leg with your right elbow and the right leg with your left elbow, the opposite leg is in an extended state.
You need to do 12-15 repetitions with a time interval of 2-3 seconds for each, it will be enough to complete 4 approaches.
“Lotus” is optimal for loading the rectus abdominis muscle.
Starting position: lying on your back, bend your knees, pull them up above your hips, cross your ankles, place your arms along your body, palms down.
As you inhale, we draw in your stomach, and as you exhale, raise your hips. As you inhale, draw in your stomach, as you exhale, lift your hips off the floor and straighten your legs, throwing them behind your head without breaking the crossing of your ankles. We return to the starting position. The exercise should be repeated 10 times. The number of approaches can be increased over time.
“Berezka” – works all abdominal muscle groups.
Starting position: lying on the floor, raise and cross your legs, provide support by placing your hands behind your head, lift your shoulder blades off the floor and stretch your chest towards your legs. We keep our legs in their original position. Perform 12–16 repetitions in several sets.
Raising the body while lying on your side
The exercise is aimed primarily at the abs and transverse abdominal muscles. Lie on your left side. Raise your head and lean on the elbow of your left hand. The back is straight, the legs are straight, the right hand is on the hip, the pelvis is raised.
Lower your pelvis to the floor and lift it again. At the same time, try to keep your back straight and not lean back and forth. Do a similar exercise on your right side. Repeat 12-15 times on each side.
Workouts by day
Before you start doing abdominal exercises, you need to decide what days of the week you will do the workouts. To get good results, it is best to stick to training 4-5 times a week. Performing the exercise in the morning is considered the most optimal.
Eg:
The 10 Minute Abs program includes three steps to get the best results. The stages are divided by days:
Every woman is beautiful, but if you want, you can achieve that you become the standard of beauty. To achieve results, you need very little, self-control and motivation. By performing the proposed set of exercises, not only will you be proud of your tummy, but for many, your appearance will become an example to follow.
