six pack

A set of exercises.

PRESS

1. Bilateral twisting. Lie on your back and bend your knees so that they are above the hips and shins parallel to the floor. Palm put on his head, but his fingers into the lock is not engaged. Straining press, tear off the head and shoulder blades off the floor. At the same time, lift the buttocks. Hold for several seconds, then slowly return to its original position.

To complicate do twist on balancing equipment, such as BOSU or on the pillow.

Strengthen all the muscles of the abdomen.

2. Jump to pose Rods. Get on all fours, resting on the floor socks, arms straight, wrist under the shoulder joints. Tighten your abs and straighten your back to the body from head to hips form a straight line and parallel to the floor. Jump move both feet back and straighten. Jump, return them to their original position and repeat.

To complicate Hold position for 3-5 seconds straps.

Strengthen all the muscles of the abdomen.

3. Twisting with crossed legs. Lie on the mat back, lift your legs and cross them so that the left ankle was lying on the right. No interlocking fingers, put his hands on his head, and elbows apart. Keep your feet still, lift the upper body, slightly rounded back and slowly pull the left elbow to your right knee. Then straighten your arms and stretch your fingers to the feet. This is 1 repetition. Continue to alternate between these two movements, until you have repetitive. Get down on the floor, swap legs and complete approach, performing lateral twisting in the opposite direction.

To complicate grab a weighted ball weighing 1 kg.

Strengthen all muscle groups of the abdomen.