Exercises to develop abdominal muscle strength at home and in the absence of exercise equipment. Exercises to develop your abdominals

Exercise No. 1: sit-ups.

Purpose of the exercise: to develop the upper section of the rectus abdominis muscles.

Performance:

1) Lie with your back on the floor and place your feet on a bench in front of you, bending your knees. You can put your hands behind your head or hold them in front of your body, whichever is more convenient (Fig. 1).

2) Bend your torso towards your knees, arching your back. Don't try to lift your entire back off the floor, just lean forward and bring your chest closer to your pelvic area. At the top of the movement, specifically tighten your abdominal muscles to achieve a full contraction, then relax and lower to the starting position. This movement should be performed slowly and under full control.

You can change the angle of stress on the abdominal muscles by changing the height of the bench. Instead of a bench, try resting your feet against the wall at whatever height you find comfortable.

Figure 1 - Hull lifts

Exercise No. 2: sit-ups with rotation.

Purpose of the exercise: to develop the upper abdominal and oblique abdominal muscles.

Performance:

1) Lie with your back on the floor and place your feet on the bench in front of you, bending your knees (Fig. 2).

2) Place your hands behind your head and bend your torso towards your knees, arching your back. At the same time, bend your torso sideways so that your right elbow goes towards your left knee. Relax and return to the starting position.

3) Repeat the twisting movement in the opposite direction so that the left elbow goes towards the right knee. Continue alternating movements until the end of the series.

Figure 2 - Body lifts with rotation

Exercise #3: Roman chair crunches.

Purpose of the exercise: emphasizes the load on the upper rectus abdominis muscles.

Performance:

1) Sit on a Roman bench, place your feet under a support and fold your arms in front of you (Fig. 3).

2) Keeping your stomach pulled in, lower yourself at an angle of approximately 70°, but not parallel to the floor. Rise to the starting position and bend your torso forward as far as possible, feeling the contraction of the rectus abdominis muscles.

You can experiment by lifting the front of the Roman bench to create an incline and increase the intensity of the exercise. This exercise can also be done with variable resistance by starting on an elevated bench and then lowering it to the floor as you begin to tire and continuing the series.

Figure 3 - Roman chair crunches

Exercise No. 4: reverse crunches.

Execution: This exercise is best performed on a bench press bench with a rack at one end.

1) Lie on your back on a bench, stretch your arms back and grab a counter or the edge of the bench for balance. Bend your knees and lift them as high as possible without lifting your pelvic area and lower back from the bench (Fig. 4).

2) From this position, lift your knees even higher and pull them as close to your face as possible, arching your back and bringing your pelvic area closer to your chest. Pause for a second at the end of the movement and specifically tighten your abdominal muscles to achieve their full contraction. Slowly lower your knees until your tailbone touches the bench (do not lower your legs, otherwise the exercise will become a variation of the leg raise).

Repeat this movement slowly and under full control.

Figure 4 - Reverse crunches

Exercise No. 5: grouping on a horizontal bench.

Purpose of the exercise: to develop the upper and lower abdominals.

Performance:

1) Sit on a bench and grab the edges for balance. Raise your legs slightly, bend your knees and lean back at an angle of approximately 45° (Fig. 5).

2) In a counter motion (sometimes called a scissor curl), bend your torso forward, arching your back, and at the same time pull your knees toward your chin. Feel the contraction of your abdominal muscles as your chest and pelvis come together. Then return to the starting position.

Figure 5 - Grouping on a horizontal bench

Exercise No. 6: twisting the torso in a sitting position.

Performance:

1) Sit at the end of a bench with your feet flat on the floor and your legs slightly apart. Place a broom stick or a light metal rod on your shoulders and grasp its ends (Fig. 6).

2) Keeping your head still, turn your torso to the side as far as you can. Pause for a second at the extreme point of the movement, then turn your torso in the other direction. The movement should be smooth, without jerking or swaying. Because this exercise contracts the obliques but is performed without weights, it tightens the muscles without adding bulk, which can make your waist appear larger.

Figure 6 - Torso rotations in a sitting position

Exercise No. 7: standing bends with torso rotation.

Purpose of the exercise: tighten the oblique abdominal muscles.

Performance:

1) Stand with your feet slightly apart, place a broom stick or light metal rod on your shoulders and grasp the ends. Then lean forward from the waist (Fig. 7).

2) Keeping your head still and without rotating your pelvis, turn your torso to the side as far as you can. Pause for a second at the extreme point of the movement, then turn your torso in the other direction. The movement should be smooth, without jerking or swaying.

Figure 7 - Standing bends with torso rotation

Exercise #8: Reverse crunches on an incline bench.

Purpose of the exercise: to develop the lower abdominal region.

Performance:

1) Lie on your back on an incline bench so that your head is higher than your feet. Extend your arms and grab the top edge of the bench for balance (Fig. 8).

2) Raise your legs with your knees bent as far as you can, then lower them, stopping the moment your tailbone touches the bench. Inhale as you lift and exhale as you lower your legs.

Figure 8 - Reverse crunches on an incline bench

Exercise No. 9: leg raises on a horizontal bench.

Purpose of the exercise: to develop the lower abdominal region.

Performance:

1) Lie on your back on a flat bench so that your buttocks are at the very edge of the bench. Grasp the edge with your hands for balance and extend your legs forward (Fig. 9).

2) Keeping your legs straight, lift them vertically. Pause, then lower your feet to just below the level of the bench.

Figure 9 - Leg raises on a horizontal bench

Exercise No. 10: raising the body to bent legs on the side.

Purpose of the exercise: to develop the oblique abdominal muscles.

Performance:

1) Lying on your back, bend your knees and place them to the right. Place your hands behind your head, relax your neck (Fig. 10).

2) Using your left obliques, lift your shoulder blades off the floor and lift your chest toward your pelvis. Pause for a second. Then slowly and carefully return your shoulders to the starting position. As soon as your shoulder blades touch the floor, repeat the exercise. When you complete the required number of repetitions on your left side, switch positions and work on your right side. Perform the same number of repetitions on the right side as on the left.

Figure 10 - Raising the body to bent legs on the side

Exercise No. 11: Lateral leg raises.

Purpose of the exercise: for the oblique abdominal muscles and intercostal muscles. This exercise develops the side of your torso and visually reduces your waist.

Performance:

1) Lie on your side and lean on your elbow, slightly bending your lower leg at the knee (Fig. 11).

2) Keeping your top leg straight, slowly lift it as high as you can, then lower it without touching the floor. After finishing the movement with one leg, turn to the other side and repeat the exercise.

Figure 11 - Lateral leg raises

Exercise No. 12: swing your legs on your side.

Purpose of the exercise: For the oblique abdominal muscles and intercostal muscles.

Execution: This exercise starts from the starting position for lateral leg raises (Fig. 12). However, here you are slowly moving your top leg forward as far as possible. The leg should remain straight from the beginning to the end of the movement. When you finish the exercise, turn onto your other side and work with your other leg.

Figure 12 - Swing your legs on your side

Exercise No. 13: Abdominal retraction (“Vacuum”).

Purpose of the exercise: to develop the ability to fully control the abdominal muscles, as well as to develop their definition.

Execution: To perform a “vacuum”, get on all fours, exhale all the air from your lungs and draw in your stomach as much as you can (Fig. 13). Hold this state for 20-30 seconds, then relax for a few seconds and try two or three more times.

The next step is to practice the "vacuum" while kneeling. Stand up straight with your hands on your knees and try to hold the “vacuum” for as long as you can.

Performing a “vacuum” while sitting is an even more difficult task. But once you learn how to hold a “vacuum” while sitting without any problems, you will be able to do it while standing while performing various poses.

Figure 13 - Abdominal retraction

Exercise No. 14.

Purpose of the exercise: strengthen the upper and lower abdominals.

Performance:

1) In a supine position, spread your elbows to the sides and clasp your hands behind your head. Bend your knees at a ninety-degree angle, pressing your feet firmly to the floor.

2) Raise your upper body and your bent leg, and do this at the same time.

3) Reach your elbows to your knees, using both your upper and lower abdominals. Maintain this position for two seconds, and then slowly return to the starting position. Switch legs after each lift.

Exercise No. 15.

Purpose of the exercise: strengthen the upper abdominals.

Performance:

1) Lie on your back and pull in your stomach, clasp your hands behind your head, spread your elbows to the sides. Bend your knees at a ninety-degree angle so that your soles are firmly pressed to the floor.

2) Contracting your abdominal muscles, lift your upper body slightly while maintaining the original position of your arms.

3) Hold your body suspended for about two seconds, and then slowly return to the starting position.

These exercises work all the abdominal muscles. During shaping classes, exercises No. 10, No. 11, No. 12, No. 14, No. 15 were used.

Exercise 45. “Rising from a lying position”

Starting position: lying down, legs bent at the knees, hands behind the neck, elbows spread to the sides. Slowly lift your upper body. Also slowly lower yourself to the starting position. The lower back should be pressed firmly to the floor throughout the exercise. Perform this upper abdominal exercise in three sets of 10 reps.

Exercise 46. “Twisting” The starting position is the same. Do the twist so that your left elbow touches your right knee, and after that, with the same success, your right elbow touches your left knee. Perform the exercise for the oblique abdominal muscles in three sets of 10 crunches on each side.

Exercise 47. “High Voltage”

This exercise strengthens the lower abdominal muscles. Starting position – lying on your back, arms along your body. Tighten your abdominal muscles and lift your legs, and then lift your pelvis off the floor and lift it as high as possible. Having reached the highest degree of tension in the abdominal muscles, slowly return to the starting position.

Do 3 sets of 12 repetitions.

Exercise 48. “Feet towards” This exercise develops both the upper and lower abdominal muscles. Lie on the floor, bend your knees at an angle of 45°. Your hands can be placed on your shoulders or behind your head. Raise your head and legs and slowly move them towards each other. Also slowly return to the starting position. Repeat this exercise three times 15 times.

Exercise 49. “Right Angle” Lie down on your back. Hands should be along the body. Legs straightened. Raise your legs straight so that they are at 90° with your torso.

This exercise strengthens the lower abdominal muscles. Raise your right leg ten times, then keep it raised for ten counts. Repeat the same for the left leg. A similar exercise should be performed while lying on your side.

This exercise allows you to reduce your waist size. Repeat the entire exercise one more time.

Exercise 50. “On all fours” When performing this exercise, the transverse abdominal muscles are mainly loaded. Get on all fours, keep your back straight. Exhale completely, relax your abdominal muscles, and then pull your stomach in as much as possible. Breathe through your nose, do not hold your breath and continue to draw in your stomach. Freeze in a position with your stomach pulled in for 15–20 seconds, relax. To start, do 12 repetitions. Over time, increase the number of repetitions to 25.

Exercise 51. “Recumbent cyclist” Starting position – lying down, hands behind your head. Bend your knees at an angle of 45°. Imitate riding a bicycle by alternately bringing your right and left elbows closer to your knees. Don't lift your head off the floor. The closer the legs are to the floor, the more intense the exercise, the more the abdominal muscles work.

Exercise 52. “Knees on the forehead” Lie on your back, stretch your arms behind your head. Raise your body and legs at the same time, trying to touch your knees with your forehead. Slowly return to the starting position. It is important that your legs are straight and brought together throughout the entire exercise. This exercise develops both the upper and lower abdominal muscles. Do it in three sets of 10 times. Over time, you can move on to a more complex version of this exercise, when the body and legs are not lowered completely, but freeze about 15 centimeters from the floor, after which the next twist is done.

To say or sing the phrase “on the breath,” you need a fairly large volume of air, which can only be provided by abdominal breathing. But the speaker is not a singer or an actor. He has no need for a long exhalation, because speech phrases are quite short compared to vocal or declamatory phrases. All the speaker needs is a well-supported sound and fluency of speech, which is fully ensured by short speech breathing.

The most difficult thing in speech breathing is to learn to control inhalation and exhalation so that this control is carried out subconsciously. This skill can be developed using the following group of exercises.

Exercise 53. “Breathing with counting” Inhale for the count of 1, 2, 3,4, for 5, 6 - hold your breath, for the count of 7, 8, 9, 10, I, 12, 13, 14, 15 - exhale.

Exercise 54. “Counting out loud” Repeat exercise 1, but as you exhale, count out loud: 7, 8... 15.

Exercise 55. “Counting as you exhale” Take a short breath, hold your breath a little, and as you exhale, start counting: 1,2,3,4, etc. Do not speed up the counting pace, do not take in air.

Exercise 56. “33 Egorki” Say the counting tongue twister by inhaling at the place marked /, and continue exhaling as long as there is enough air:

“Like on a hill, on a hillock there are thirty-three Egorkas/: one - Egorka, two - Egorka, three - Egorka...”, etc.

Don't like your figure, especially your abs? Exercises to strengthen your abdominal muscles will help you get an amazing figure.

You will forget about a saggy or protruding belly!

Just 8 abdominal exercises that will transform you beyond recognition! Ready to get started? Then forward to beauty!

Why do you need to strengthen your muscles?

It is clear that a saggy or excessively protruding belly does not decorate anyone.

But this is not the most “terrible” thing; what is much worse is that weak abdominal muscles lead to impaired motor function of the intestines and stomach and to the gradual prolapse of internal organs.

In addition, the muscles of the abdominal wall influence the normal course of pregnancy and childbirth.

A special effective set of exercises will help strengthen your muscles.

How to perform exercises correctly, their effectiveness

The abdominal exercises you will learn about today are the most effective! They are designed so that absolutely all muscles are worked during classes.

The result is noticeable after just a few sessions. As a reward for your efforts, you will get a flat stomach and a thin waist.

The exercises must be performed without much strain, so as not to provoke the formation of a hernia.

A set of exercises for the press

1. Butterfly press. While lying on your back, bend your knees, then spread them to the side, keeping your feet together. Keep your hands behind your head. Begin to lift your body, being careful not to push your back. Hold this position for a couple of seconds, then return to the starting position. Repeat 10-12 times.
2. For the oblique abdominal muscles. Take the body position as in the first exercise, stretch your arms along the floor. Begin to lift your body by stretching your arms forward one at a time. At the same time, make sure that your neck and head remain at the same level, and your lower back does not come off the floor. Do 12-15 repetitions.
3. Plank – performed ten approaches. Perform each approach for at least three seconds.
4. Pulling. While lying on your back, raise your legs. Start reaching for your toes with your hands. Try not to bend your legs and back. Repeat the exercise at least 10 times.
5. Bike. Lie on your back, hands behind your head. Raise your body slightly. Begin to touch the elbow of your left hand to the knee of your right leg. Then repeat the same with the other hand. Exercises are performed 12-15 times in each direction.
6. With a chair. Hold the back of the chair firmly with your hand. Relax your neck, lower your shoulders, and bend your elbows slightly. Slowly lift your knees up one at a time. Perform the exercise ten times for five approaches.
7. Legs to the sides. Position: lying on your back, legs raised up. Lower your straight legs to the left side, without lifting your body from the floor, then lower them to the right side. Repeat the exercise 12-15 times in each direction.
8. With a ball. The back remains straight. Assume your body position as shown in the image. Raise your legs 10 centimeters one at a time. Perform 10 times in each direction.

Everyone can do exercises to strengthen the abdominal muscles. Start gradually - with the first ones, then move on to the rest.

A beautiful figure is worth the effort. The main rule is regular practice and you will definitely succeed! Good luck.

EXERCISES TO DEVELOP ABDOMINAL MUSCLE STRENGTH AT HOME AND IN THE ABSENCE OF EXERCISES

Along with well-known exercises for developing the abdominal muscles, performed on machines and using gymnastic equipment, such as:

– flexion, extension of the torso with different positions of the legs while hanging on the gymnastic wall:

a) bending your legs (knees to chest),

b) with toes touching behind the head:

– flexion, extension of the torso while sitting on the floor or on a bench with the feet fixed by a partner or under the bottom rail of the gymnastic wall; modern methods of training athletes allow them to perform exercises without special equipment in a sitting or lying position on the floor.

Requirements for exercise technique:

1. Do not strain the neck muscles, which can lead to fatigue of the cervical muscles, discomfort and distract from the sensations of contraction and relaxation of the abdominal muscles.

2. Do not lift your torso or pelvis high from the floor.

3. “Listen” to the work of the muscles, be able to tense and relax the necessary muscles.

4. When working the upper section of the rectus abdominis muscle, perform a half-bend forward, raising only the shoulder girdle to the level of the shoulder blades, while straining the rectus muscle of the upper section.

When performing exercise No. 1 for the lower section of the rectus abdominis muscle, do not allow the lower back to flex, do not lift the pelvis high from the floor, maintain the position of bent legs at a right angle, and do not lower your legs to the floor. When performing exercises 2 and 3, raise the pelvis from the floor no more than 5 cm, keep the lower back on the floor, and keep the legs in a vertical position. When performing the exercise, do not swing your legs or deviate from the vertical position, which can lead to switching the work to the muscles of the upper section.

When performing exercises for the oblique abdominal muscles, raise the shoulder girdle to the level of the shoulder blades, turning the torso to the right or left, following the technique for performing exercises for the upper section of the rectus abdominis muscle.

EXERCISE OPTIONS FOR UPPER ABDOMINAL MUSCLES

1. I.p. – sit with your legs bent at an angle (can be crossed), arms in any of the positions: to the sides, behind the head, crossed to the shoulders, forward. 1–8 or 1–16 static hold. To make it more difficult, tilt your torso closer to the floor. For those who are poorly prepared, perform it while sitting in the back position.

2. I.p. – sitting behind you with your legs bent and resting on your forearms.

1 – legs apart;

3. I.p. – emphasis while sitting behind you with your legs bent at an angle.

1 – legs apart;

4. I.p. – emphasis sitting behind on the forearms at an angle.

1 – legs apart;

5. I.p. – lying on your back with your legs bent apart (hands under your chin, behind your head, forward or crosswise to your shoulders).

a) 1 – half forward bend;

b) 1–2 – half forward bend; 3–4 in I.p.

c) static hold – count 1–4, 1–8, 1-16.

d) 1–8 – option – a); 9-16 – static hold

e) 1-16 – option a); 1-16 – static hold

EXERCISES FOR THE ABDOMINAL MUSCLES FOR THE POORLY PREPARED:

1. I.p. – lying on your back with your legs bent, hands on the floor:

2 – lower the pelvis to the right;

3 – count-1;

4 – lower into I.p.;

5 – count-1;

6 – lower the pelvis to the left;

7 – count-1;

8 – lower into I.p.

For the well prepared:

2. I.p. – lying on your back with your legs at an angle, placing your hands down on the floor.

1 – pelvis up (without raising the lower back);

2 – lower the pelvis to the right;

3 – count-1;

4 – lower into I.p.;

5 – count-1;

6 – lower the pelvis to the left;

7 – count-1;

8 – lower into I.p.

Do not swing your legs, this can lead to a redistribution of work to other muscles.

EXERCISES FOR THE LOWER ABDOMINAL PRESS MUSCLES.

1. I.p. – lying on your back with your legs bent.

1 – legs forward upward;

2. I.p. - the same

1-2 – legs forward up

3-4 – I.p. Don't swing your legs.

3. I.p. – lying on your back, legs forward (at an angle), arms down, palms on the floor.

1 – pelvis up (do not raise the lower back from the floor, legs in a vertical position);

Do not swing your legs, this will cause the upper rectus muscle to work.

EXERCISES FOR THE ABDOMINAL MUSCLES

I.p. – emphasis while sitting behind, legs bent at an angle.

1 – legs to the right (without lowering them to the floor);

Perform at a slow pace, controlling the work of the oblique abdominal muscles 8-16 times, then statically hold the angle without support with your hands. The number of approaches depends on the preparedness of the athletes. Do the same to the left.

I.p. – lying on your back with your legs bent apart, arms forward and left in a “lock”.

1 – half tilt forward (to the line of the shoulder blades);

for well prepared

for the poorly prepared

I.p. – lying on your back with your legs bent at the angle of your arms to the sides with your palms resting on the floor.

1-2 – legs to the right;

3-4 – legs to the left;

I.p. - the same.

1 – legs to the right;

3 – legs to the left;

I.P. – lying on your back, legs at an angle, arms to the sides with palms resting on the floor.

1 – right side to the floor;

2 – left to the side on the floor (towards the right);

3 – left in I.p.;

4 – right in I.p.;

5-8 – the same thing in the other direction.

I.P. – lying on your back with your legs at the angle of your arms to the sides with your palms resting on the floor.

1-2 – legs to the right on the floor;

3-4 – in I.p.;

5-6 – legs to the left on the floor;

7-8 – in I.p.

Abdominal muscles. The rectus abdominis muscle 1 bends the body forward. The external oblique muscle 2 serves to flex the torso and rotate it, for example, when bending forward. Below it is the internal oblique abdominal muscle, and even deeper is the transverse muscle. They work for everyone