Dear ladies, are you ready to do something today to shape your body? Here are some great exercises for your abdominal muscles. But never forget: the outward appearance is just one part of us, take care for your soul and mind too.

PLANK (start with 30s, then build up for 5s every week)

Plank is an exercise to stabilize the entire body, not just the abdominal muscles, but also for a nice butt. Also, back muscles and shoulder muscles and the front muscles of the thigh and hinds are also strengthened during exercise. Each of these muscle groups leaves its mark on the definition of your body. Well-tuned abdominal muscles allow you to easily lift weight during training, while towards the abdominal muscles they appear in seductive and flat stomachs or even the so-called "six pack". This group of muscles also well affects explosiveness and improves your jumps. The inner and outer oblique abdominal muscles will help you with sideways exercises and make sure your body shines in the form of a sandy clock. The tired back muscles will, besides the beautiful and full look of the butt, also take care of a nice posture and a healthy backbone.

This is an exercise for the abdominal muscle or m. rectus abdominis, external oblique abdominal muscles or m. obliquus externus abdominis and internal oblique abdominal muscles or m. obliquus internus abdominis. As well as shoulder muscles or m. deltoid, as well as the back muscle or gluteus maximus, deep back muscles (m.erector spinae and m.multifidus).

Start and final position: Initial and final position: We perform the exercises on a hard surface by turning to the abdomen, turning to the toes on the legs, which are raised in the width of the hips and the body to the elbows (also on the palms of the stretched arms), which are perpendicularly aligned with the shoulders. The body must be in the straight line, which means that we squeeze the butt, we push the scalp down and align the spine. We also focus our attention on the ground to make it as smooth as possible with the body line. During exercise, we breathe evenly.

CAUTION:Do not lower the butt lower than the shoulder line, do not curl the spine into the letter U.

Option (easy version): ON THE KNEES

Variation:
a) SIDE PLANK
b) MOUNTAIN CLIMBER

PLANK  PLANK

SIT-UPS ON THE MAT (in the start do 15-18 reps in 3 series)

Sit-ups are a basic workout for the abdominal muscle or m. rectus abdominis, external oblique abdominal muscles or m. obliquus externus abdominis and internal oblique abdominal muscles or m. obliquus internus abdominis.

Start position: lie down on the mat on your back, your feet are in contact with the footprint in the hip width to the shoulders, the knees are covered (look at the distance between the feet and the butt), the butt - the pelvis and the spine are in the neutral position and the neck is like the extension of the spine. Put your hands behind your head, touching only with your fingertips. As far as you can, lift your head slightly from the mat, otherwise it will stay in contact with the mat.

Final position: bring the body up 30 degrees and slowly return to the starting position.

CAUTION: check that the knees are slightly covered, the distance between the feet and the butt should not be too large to avoid additional muscle activation of the hip flexors, check that the pelvis and spine are in the neutral position and the neck is in the extension of the spine. 


Option (heaviest variation): RAISE LEGS, KNEE IN 90 DEGREES ANGLE

upogib  upogib

ROTATING SIT-UPS (in the start do 15-18 reps in 3 series)

With rotating sit-ups we activate m. rectus abdominis and the abdominal muscle, m. obliquus externus abdominis or external oblique abdominal muscle and m. obliquus internus abdominis or internal oblique abdominal muscle.

Start position: lie down on the mat on your back, your feet are in contact with the footprint in the hip width to the shoulders, the knees are covered (look at the distance between the feet and the butt), the butt - the pelvis and the spine are in the neutral position and the neck is like the extension of the spine. Put your hands behind your head, touching only with your fingertips. As far as you can, lift your head slightly from the mat, otherwise it will stay in contact with the mat.

Final position: bring the body up 30 degrees, rotate it and slowly return to the starting position.

In the upward direction, you perform a concentric contraction and breathe out, and an eccentric contraction and breathe in.

CAUTION: check that the knees are slightly covered, the distance between the feet and the butt should not be too large to avoid additional muscle activation of the hip flexors, check that the pelvis and spine are in the neutral position and the neck is in the extension of the spine.

Option (težja varianta): RAISE LEGS, KNEE IN 90 DEGREES ANGLE

Variacija:
a) ROTATING SIT-UPS WITH RAISING LEGS
b) ROTATING SIT-UPS WITH A WEIGHT

upogib z rotacijo  upogib z rotacijo

To make the exercise even easier, I prepared a video clip of the exercise for you. Enjoy your workout!

Plank 30 sec from Tamara Sisic Kramer on Vimeo.

Avtorica: Tamara Sisic Kramer, certified personal fitness trainer and a life coach

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