Run the press to a burning sensation for 15 minutes a day. Effective workout lying on the mat

It won’t be easy, but the results are worth it.

At first glance, it might seem like a workout for the lazy. After all, you will spend most of the class time lying on the mat. Make no mistake about it, after completing the first round the vise will start to clog and by the end of the last round it will burn out. I promise, the belly in relief will not be long in coming.

A fairly short, but at the same time intense workout for the abdominal muscles that lasts 16 minutes awaits you. We will perform all exercises lying on the mat.

The workout consists of three circuits, each featuring three sets of three exercises, each lasting 30 seconds. Rest between circles – a minute, between exercises – 10 seconds. Press your lower back hard against the mat, inhale through your mouth as your abdominal muscles contract and exhale through your nose as you relax.

Circle 1

“Delivered”

Technical:

  • sit on the mat, bring your legs together, slightly bend your knees. We press our hands to the floor;
  • Stretch your legs without touching the floor. The body is tilted backwards;
  • then bend your legs again, pulling your knees towards your chest. The chest at this time moves to the knees.

We do the exercise for 30 seconds.

“Bike”

Technical:

  • we lay down on the mat. We press the lower back and tear the legs off the floor. We pull the socks towards us;
  • we perform rotational movements with our legs, simulating cycling.

We do the exercise for 30 seconds.

Cramp

Technical:

  • we lay down on the mat. Legs bent at the knees, arms extended parallel to the floor;
  • lift your body without lifting your lower back off the ground. With outstretched arms, we stretch to the knees.

We do the exercise for 30 seconds.

We repeat the circle two more times!

–°ircle 2

Elbow knee

Technical:

  • we lay down on the mat. Hands behind head, legs bent at knees. The shoulder blades and lower back are sunk into the ground;
  • we raise the body and try to touch the left elbow to the right knee, then the right elbow to the left knee.

We do the exercise for 30 seconds.

“Russian roulette”

Technical:

  • starting position – we sit on our buttocks, keep our feet on the weight, bending our legs at the knees, arms in front of us;
  • turn the body alternately to the left, then to the right. Alternately, we touch the ground with outstretched hands;
  • when performing the movement, do not rush and turn the pelvis or legs with the body.

We do the exercise for 30 seconds.

Straighten the legs

Technical:

  • we lay down on the mat. We put our hands under the buttocks. The legs lengthen;
  • bend the straight legs, pulling them to the chest;
  • we spread the knees a little to the sides, the heels are pressed against each other.

We do the exercise for 30 seconds.

Circle 3

Raise the body by stretching the arms.

The exercise proceeds slowly in four stages:

  • Raise your body, keeping your arms crossed behind your head. The kidney is leaning against the ground.
  • From this position, we extend our arms in front of us. We stay in this position for a second.
  • We put our hands back on our heads.
  • We lower the body to the mat.

We do the exercise for 30 seconds.

“Stairs”

Technical:

  • we lay down on the mat. The legs are bent, the hands are under the buttocks;
  • raise both legs, they are still bent at the knees;
  • first lower the right leg, then the left leg down;
  • do each movement slowly. We don’t tear the lower back off the ground.

We do the exercise for 30 seconds.

Touching the palms of the heels

Technical:

  • we lay down on the mat. The legs are bent at the knees and slightly raised. Arms parallel to floor;
  • tear your shoulder blades off the ground. The spine and pelvis are firmly pressed against the mat;
  • alternately touch the right palm of the right heel, then the left palm of the left heel.

We do the exercise for 30 seconds.

We repeat the circle two more times!

The training is over.

This set of exercises is not easy, so it is important to maintain concentration when performing all the circles. Include a workout in your training plan and you’ll get abs relieved.

Leave a Comment

Your email address will not be published.