This complex can be done as an independent small workout or used to complete the main lesson.
How to do the workout
Do the following exercises:
- Slow ascent in a boat.
- Leg twists.
- Seated leg raises.
- Bringing the knees in the plank.
Set a timer and perform each movement for 40 seconds, resting 20 seconds in between. After completing one circuit, rest for the prescribed time and repeat again.
How to do the exercises
Slow ascent in a boat
Lie on your back, straighten and join your legs, place your hands on the floor above your head.
Raise your arms and legs low from the floor, tighten your abdominals. This is the starting position.
Smoothly lift your shoulders and shoulder blades off the floor, raise your legs a little higher. Then, just as slowly, without relaxing the tension in the abdominal muscles, lower yourself to the starting position.
Most likely, you will start to shake after just a few repetitions – this is normal. Continue moving up and down without letting your feet and hands touch the floor.
Leg twists
Stay on your back. Stretch your arms to the sides in a cross, lift your legs up and bend your knees at a right angle.
Without changing the position of your arms, shoulders and body, lower your legs to the right until your right thigh touches the floor. Then return to the starting position and repeat on the other side.
Seated leg raises
Sit on your butt, straighten and join your legs, and place your hands on either side of your hips.
Smoothly lift your legs straight, return to the starting position and repeat.
Bringing the knees in the plank
Stand in a plank position on your forearms, tighten your abs. Bend your right knee and bring it towards your right triceps. Return to the starting position and repeat on the other leg.
Make sure that when you return to the plank, your lower back does not sag.
Share your impressions of the training.
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