Strengthening abdominal muscles

First, warming up and stretching!
Then, the main part, exercises:

1. Classic abdominal crunch. Starting position: lie down on the ground and bent your knees (45 degrees) keep your legs a little apart. Place your hands close to your temples with your elbows spread. Lift your shoulder blades contracting your abdominals. Keep your neck straight. 30 seconds.





2. Moving a medicine ball lying down. Starting position: lie down on the ground with legs together, lift your straight legs a little over the ground, keep your toes straight and arms behind your head with hands keeping the medicine ball. Lift your shoulder blades while moving your knees to the chest simultaneously moving the ball over your shanks (as shown in the photo). Toes up. Return. Repeat for 30 seconds.





3. Russian twist – moving a medicine ball diagonally. Starting position: sit on the ground with knees bent, keep your back straight, place the medicine ball next to your hip on the left and move it to the other side lifting your arms up (as shown in the photo). Keep your back straight all the time and your abs contracted. 30 seconds.





4. Vertical leg crunch. Starting position: lie on your back, lift your legs straight up together to the vertical position (90 degrees), keep your heels up, place your hands close to the temples with opening your elbows to the side. Avoid pulling on the neck and try to reach you right foot with your left hand, next with your right hand. It engages the straight and slanting abdominal muscles as well. 30 seconds.





5. Abdominal crunches with a medicine ball. Starting position: lie on the ground with your hands close to the temples and your elbows to the side, the medicine ball placed between your knees and your legs slightly over the ground. Lift your shoulder blades contracting your abdominals and moving your knees with the ball to your chest. 30 seconds.





6. Vertical leg scissors. Starting position: lie on your back with your hands close to the temples, shoulder blades slightly up and your legs a few centimeters over the ground. Move your straight legs vertically like scissors. To make the exercise easier lean on your elbows. 30 seconds.



7. Plank. Front support on elbows. Keep your legs straight, a little apart and leaned on toes. Your back should be straight and form one line with legs and your bottom. Keep your abdomen contracted for about 1 minute.



8. Bicycle crunch (elbow-knee crunch). Starting position: lie on the ground with your hands close to the temples and your elbows to the side. Legs slightly apart, one leg straight 45 degrees to the ground. Lift your shoulder blades moving the chest diagonally to the knee. Return. 30 seconds on each side.





Repeat 4 times.
Stretching.
Well-deserved rest 🙂