Who is this person who does not dream of having a flat stomach? Everyone without hesitation! And for those who already have the chance to have it, they dream of having very muscular abs! Very well ! If that's what you are looking for, we have the ultimate solution to help you.
Good if you do not have time to go to the gym because you do not need it. Likewise, you will not need any sports instrument for these exercises. They last only 6 minutes, and will first flatten your belly before sculpting abs.
Follow the instructions below:
This workout only takes 6 minutes of your time during the day. Plus, you can do it anytime and almost anywhere. Each exercise lasts 1 minute and you can also observe a break of 1 seconds between the different exercises.
1. Bicycle crunch:
For this exercise, start by lying on your back, and keep your feet extended in front of you. Then fold your arms and place your hands behind or on the sides of the head. Avoid pulling your head forward so you do not hurt your neck.
Bend the legs to form a 90 ° angle with the hips, and now, pedal! Keep your head and shoulders slightly off the ground and bring your right elbow back to your left knee, taking care to extend the other leg as shown.
Then do the opposite movement, making sure your legs perform a circular motion, as if you were riding a bike. With every bicycle movement, be sure to rotate the bust and contract the abs.
For info: 1 movement on each side = 1 repetition
2. "V" crunch:
As with the previous exercise, lie on your back with your legs flat. Also extend your arms over your head and contract your abdomen. Straighten your torso as much as possible, keeping your arms along your head.
As you make this movement, keep your legs straight and lift them towards you, using only your abdominal muscles. When the torso and legs are raised to the maximum, continue the movement by extending the arms on each side of the legs as shown in the picture.
Finally, hold this position, with the abs tight, then return to the starting position by slowly lowering the legs and bust.
For info: 1 crunch + 1 descent = 1 rehearsal
3. Scissors:
On a gym mat, lie on your back and put your hands flat, along your torso. During this time, keep your legs straight and your toes tense. After that, as a starting position, raise your legs slightly by about 5 cm, then contract the abs and raise your left leg to 45 ° (as in the picture.
Alternate the movement by changing your leg. First, lift your right leg at 45 ° while the other lowers to the starting position.
For info: 1 movement of each leg = 1 repetition