5 exercises on all abdominal muscles to create a beautiful waist


Abdominal Muscles perform important functions in the body. They support the internal organs and stabilize the body. And pumped abdominal muscles help to make the figure more aesthetic.

Only 4 abdominal Muscles: transverse, straight and 2 oblique. Next, consider the 5 exercises on all these muscles to form a beautiful waist.


1. Twisting

This is one of the most popular exercise on press. It is during the twisting involved oblique muscles, transverse muscle and straight muscle (it is responsible for six-pack abs). In addition, twisting helps to work out the pectoral muscle.

Bend your Legs, lift your head and place your hands at the temples. This will be the starting position.

photo Source: youtube.com (an Trainer channel)

Straining the abdominal muscles, distract from the floor of the upper back.

photo Source: youtube.com (an Trainer channel)

Important! Follow the breath: on the rise – exhale, and at the bottom of the exercise – inhale.

Perform 2 sets of 25 times.

2. Scissors

This exercise, like the previous one, works out all the abdominal muscles, but mainly in the lower part. In addition, it uses the quads and the iliopsoas muscle.

Lie on the floor, hands arrange along a trunk. Feet lift and start to make movements that resemble the movements of the scissors blades.

photo Source: youtube.com (TGYM channel is the best fitness channel)

Perform 4 sets of 40 seconds each.

Note! ☝ Is 6 things, which reduce the effectiveness of any workout. ? ? ?

3. Feet in the supine position Boku

This exercise focuses on the development of oblique abdominal muscles, but small leg muscles, as well as medium and small gluteal muscles are also involved.

Lie down on your side and bend the leg that is at the bottom.

photo Source: youtube.com (channel Idiot coach)

As You exhale, lift your straight leg up and bring it back.

photo Source: youtube.com (channel Idiot coach)

Making 16 repetitions, turn over to the other side and do the swings with the other leg.

4. Twisting with legs raised

At runtime this exercise involves oblique muscles and rectus abdominis. This exercise is aimed more at fat burning, and not on the study of relief.

Lie on your back, lift your legs and cross them as shown in the photo. Hands back, head up.

photo Source: youtube.com (canal Center training athletes "Temp")

For lifting do exhale, and lower the point of the exercise – breath. In this case, try not to tear the lower back from the floor.

photo Source: youtube.com (canal Center training athletes "Temp")

Perform 3 sets of 12 times.

Important! ? Training is unlikely to bring tangible benefits if you do not comply principles of proper nutrition. ?

5. Bike

In progress this exercise involves all the muscles of the abdomen, as well as the muscles of the buttocks and legs.

Lie on your back, hands put behind his head. Start moving your legs as if you were pedaling an imaginary Bicycle. In this case, lift your shoulders and alternately stretch your elbow to the opposite knee.

photo Source: youtube.com (channel I lose weight with Ekaterina Kononova)

Perform 3 sets of 40 second.

Please note! Gradually, the body will get used to such loads, so over time you will need to increase the number of repetitions and approaches.

With regular training, this set of exercises will help you achieve a flat tummy. You can easily and happily wear crop tops and tight dresses!

Related posts