Top ab exercises

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5. Swinging with a bent leg
Performance. Lie on the floor, put your hands behind your head, bend your legs at the knees. The feet should rest on the floor. Perform a twist, during which the right elbow reaches for the left knee towards the middle of the thigh, and the knee moves towards the elbow. During the exercise, try to raise your upper body so that the shoulder blades come off the floor. The lower back should be flat on the floor. Do not press your chin against your neck or pull yourself up with your hands. When twisting, exhale; in the starting position, inhale.
The closer the feet are to the pelvis, the greater the load.

A simpler version of this exercise is that the non-working arm is extended to the side (forms a straight line with the shoulder girdle) and is pressed to the floor. This will give you extra support as you twist.

Do 30 reps for each leg.

4. Twisting with raised legs
Performance. Lie on the floor, raise your legs bent at the knees (the angle should be 90 degrees), stretch your arms in front of you. Raise your upper body towards your knees, with your hands reaching forward. On the rise, exhale, in the lower position, inhale. Try not to lift your lower back off the floor or lower your legs. Make sure that your chin is not pressed against your neck.

A simpler version of this exercise is to cross your arms and lie on your chest. More complex - the hands are behind the head or are at the temples.

Do three sets of 10 reps.

3.Diver
Performance. Lie on the floor, stretch your arms along your body and press them to the floor. Raise your legs off the floor and walk with a small amplitude. The socks should be pulled over themselves, the lower back pressed to the floor. The lower the legs are lowered, the greater the load on the lower press. If you feel that your lower back comes off the floor, lift your legs a little higher and fix this position. Make sure your legs are straight.

Do three sets of 30 seconds each.

2.Scissors
This exercise is aimed at working out the lower press (abdominal). The muscles involved in this exercise are the iliopsoas muscle, the fascia lata tenser, the sartorius muscle, the re**us femoris, adductor longus and shortis length, comb muscle, re**us, oblique and transverse abdominal muscles, and quadriceps.
Performance. Lie on the floor, stretch your arms along your body and press them to the floor. Raise your legs off the floor and cross over. During the exercise, make sure that the lower back is pressed to the floor. The lower the legs are lowered, the greater the load on the lower press. If you find it difficult to keep your feet at this level, raise them a little higher. If you feel that your lower back is coming off the floor, lift your legs a little higher. Make sure your legs are straight.

Do three sets of 30 seconds each.

1. Twisting
This is a standard abdominal exercise. It is during the twisting that the re**us abdominis muscle (it is responsible for the cubes on the abdomen), the pectoralis major muscle, the external and internal oblique muscles, as well as the transverse abdominal muscles, are included in the work.
Performance. Keep your middle and lower back flat on the floor. This way, you avoid hip flexors. Try to keep your hands at your temples, do not stretch your chin and neck up. The abdominal muscles should lift you. On the rise, you should take a deep breath, inhale in the lower position.

Do three sets of 30