Exercises for the abs

Whether you want to have those proverbial six-packs on your stomach or just want to keep your tummy flat and toned, you need to do abs exercises and follow a specific diet.

Without a properly structured diet, you will not remove the fat layer between the skin and muscles, so that the press will be pumped up, but visually you will not see the desired result. Remember that you want to eat slow carbohydrates, and in the morning.

After 12 in your diet should be dominated by protein foods, vegetables and fiber. You can work on the press more often than on other muscles, but sometimes it is worth giving it a rest, because it is involved in almost every exercise in one way or another.

You can perform the exercises in combination or separately, spending on working out press up to half an hour a day.

This is not so much to get a slender flat tummy or cubes as a result. For most of the exercises, you won't need any equipment, just some space in your apartment.

We can change the recommended number of times. The main condition for the effective study of the press is its burning. As soon as you feel an unbearable burning of the press, do 10 more times, each of these ten times will be more effective than all the previous ones.

We will not advise you on any new super effective exercises for the press. All the same sit-ups with the lower back pressed to the floor. It is important to exhale deeply on the rise and inhale deeply when lowering to the floor.

You can do the rise in two counts, stopping approximately in the middle of the trajectory, and also in two counts to lower, this option is a little more difficult.

< p>Do regular sit-ups 50 times, complicated ones — 30. A more difficult exercise — the same twists, but of the whole body. You not only lift your body up, but also pull your legs towards you. This uses more lower abs than sit ups.

Do 2 sets of 20 reps. For the oblique muscles, do crunches. Bend your legs at the knees, arms bent at the elbows, put them behind your head. Stretch your right elbow to your left knee and vice versa.

At this time, align the second leg and lower it a little, but do not put it on the floor. Also 2 sets of 20 reps.

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Original article posted at Gabdullin.com

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