Pumping: exercises – “killers” of the press on the platform with horizontal bars. Complete muscle workout in 10 minutes.
You can do abs not only on a mat. We’ll show you three exercises that you can do outdoors to really work your core muscles.
How to do the workout
Do the following exercises:
- Scissors on parallel bars – 10 times.
- Raise and lower the pelvis in a side plank – 10 times in each direction.
- Hanging knee raises – 10 reps.
Do the exercises one after another without resting. Then take a breather for 60 seconds and start again. Do four rounds.
How to do the exercises
Scissors on the bars
Jump onto the bars, lift your straight legs until they are parallel to the floor. Move them up and down in a small range one by one. Count the repetitions by the number of lifts of one leg.
Side Plank Pelvic Raise and Lower
Get into a side plank , cross your legs for stability. Place your free hand on your waist. Lower your pelvis down until it almost touches the floor, then lift it up.
Make sure your body moves up and down in one plane. Don’t move your pelvis or shoulders back. Do 10 reps in one position, then switch sides: get into a plank on the other arm and do the same number of reps.
Hanging knee raises
Hang from the horizontal bar. Bend your legs and pull your knees towards your right shoulder – as high as you can. Then return to the starting position and repeat the same on the other side, towards your left shoulder.
Continue in the same manner, trying to lift your legs higher so that at the top point your pelvis tilts back.
Share your impressions in the comments. Which exercise was the most difficult?
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