Pumping: 5 Cool Exercises for a Steel Press. You will need a resistance band, a medicine ball and a fitball.
This complex consists of exercises that will perfectly pump up the rectus and oblique abdominal muscles, hip flexors. Also, in the process, the arms and shoulders will receive a good load.
How to perform the workout
The complex consists of the following exercises:
- Side plank resistance band row – 10 times on each side.
- Pulling knees to chest on a fitball – 10 times.
- Getting into a standing position on a fitball – 15–20 seconds.
- Medicine ball fold – 15 times.
- Fold with turn – 12 times.
Perform the exercises one after another, resting 30-60 seconds between them. After completing one circuit, take a rest and repeat from the beginning. Perform three circuits.
How to do exercises
Side Plank Expander Row
Attach a resistance band to a stable support not high above the floor. Get into a side plank on your elbow. Make sure your body is stretched in one line from your feet to your shoulders, and your pelvis does not go down or back.
Take hold of the band loop, bend your arm at the elbow and pull the band closer to your body. Return to the starting position smoothly and under control and repeat. Make sure that your body remains stable during the exercise, your shoulders do not fall forward and your pelvis does not drop down.
Knee to chest pull-ups on a fitball
Get into a push-up position with your toes on the fitball. Bend your knees and bring them closer to your chest. Then return to the starting position and repeat.
Make sure that your abs are tense and that your lower back does not sag while you are lying down.
Getting into a handstand on a fitball
Get into a push-up position with your toes on the fitball . Keeping your knees straight, bend at the hips and roll the fitball closer to your hands, coming up into a handstand. Make sure your torso and arms are vertical in the final position.
Medicine Ball Fold
Take a medicine ball in your hands, lie on your back, bend your knees and place your feet on the floor. Hold the ball in front of your chest with your arms bent.
Sit down and lift the medicine ball overhead, then return to the starting position and repeat.
Fold with a turn
Sit on the floor, place a medicine ball in front of you. Lift your bent knees off the floor, lean your body back.
Pull your knees closer to your chest, then straighten your legs to the right of the medicine ball. Repeat on the other side. Move smoothly, trying to maintain balance. Alternate sides every other time.
Write which exercise you found the most difficult.
KEEP TRAINING
Pumping: 3 combinations of movements for flexibility and strength
