Pumping: Just 3 Moves for Strong and Beautiful Abs. Do them before or after your workout and your strength will increase.
Strong core muscles not only make your stomach look toned and beautiful, but also help improve your sense of balance and your performance in weight-bearing exercises. The movements in this complex will work your rectus abdominis, obliques, hip flexors, and gluteus medius muscles well.
How to do the workout
Do the following exercises:
- Leg raises while lying on a bench – 8-10 times with each leg.
- Raising the pelvis with legs on a bench – 10-12 times on each side.
- Pulling knees to chest with feet on bench – 20 times (10 with each leg).
Perform the exercises one after another. You can rest for 1-2 minutes between them. Repeat the complex 2-3 times.
How to do the exercises
1. Leg raises while lying on a bench
Lie down on the bench so that your pelvis is on the edge and your legs are suspended. Grasp the edges of the support above your head with your hands. Raise your straight legs until they are parallel to the floor or slightly higher, and then bend your right leg so that your knee points to the ceiling. This is the starting position.
Smoothly lift both legs up and lift your pelvis off the bench. Return back, trying to avoid creating an arch between your lower back and the bench. When you have completed 8-10 repetitions, change the position of your legs – extend your right leg and bend your left leg – and repeat the same.
2. Pelvic lift with legs on a bench
Get into a side plank on your forearm and place your top leg on the bench. Only your foot should be on the surface. Align your body in one line and press your other leg to the bench from below. Then lower your pelvis and lower thigh to the floor and return to the starting position.
3. Knee to chest pull-ups with feet on a bench
Get into a push-up position with your feet on the bench. Straighten your body. Make sure your shoulders are over your arms, your abs are tight, and your lower back is not arched. Bend one leg smoothly and bring your knee to your chest. Hold for 1–2 seconds, return the leg back to the bench, and repeat with the other leg.
KEEP TRAINING
Pumping: 7-minute complex for those who want to do the splits
Pump Up: 30-Minute Workout to Lose Weight and Build Endurance.
