29/04/2023
For beginners, it will be enough to perform 5-10 repetitions with a small amplitude, gradually increasing the number of approaches. If it is necessary not only to pump up muscles, but also to burn excess fat, focus on repeated repetitions. Consult your doctor to make sure there are no contraindications. So, many exercises cannot be performed with spinal hernias, omission of internal organs, osteochondrosis, malignant tumors and after recent operations. Any exercise is prohibited during the period of diseases with fever and pain. Women need to stop doing abs exercises during menstruation, during pregnancy and for several months after giving birth. If there is a diastasis — a divergence of the re**us abdominis muscles, then classical exercises on the press can aggravate the situation, so first you need to get rid of it by choosing a suitable complex with a doctor or trainer.
12 simple and effective exercises for a beautiful posture
Effective exercises to stabilize the body
1. Leaning forward
The perfect exercise for beginners. It helps to develop the flexibility of the spine, involves the muscles of the press, buttocks and back. In addition, hamstrings and thigh muscles are trained. The exercise can be included in a complex for stretching or morning exercises.
Technique of ex*****on
The legs are shoulder-width apart, the back is straight, the shoulder blades are brought together, the shoulders are raised to the ears. Tighten your abs and lean down. Try to reach with your chest to your hips, and not with your hands to the floor. It is more important to keep your back straight, not to touch your toes. Hold in the lower position for a couple of seconds and return to the starting position.
Leaning forward
Leaning forward
2. Balance on one leg
Exercises on the press can be performed without changing the position of the spine. This helps not only to pump the abdominal muscles, but also to work on the buttocks and arms, as well as improve balance and coordination of movements.
Technique of ex*****on
Stand up straight, legs together, arms at your sides. Inhale and simultaneously lift your right arm and left leg up, bending your left knee and keeping your right arm straight. Pause when the fingers of the right hand point upwards and the left hip is fixed parallel to the floor. Exhale and release the limbs, repeat on the other side.
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