Abdominal exercises in 10 minutes. External obliques

8 years ago Polina became interested in bodybuilding. In 2017, she began preparing for competitions and six months later won the silver crown in the fit model category. Polina works out in a rocking chair 4 times a week and follows sports diet. Such a hobby.

I talked to Polina to find out her experience in pumping up the abs. What exercises give results and what you need to do to make your abs visible.

Polina works out in the gym for an hour 4 days a week

How long will it take

You can make your stomach toned in 2 months simply by burning excess fat. Even small muscles are visible if above them
no fatty tissue. The “cubes” will take 6 months. For pronounced abs that will show through a small layer of fatty tissue, you need to spend a year.

Polina's press before classes start

In six months

How to start

During your first workout, your muscles are not ready for heavy exercise. You need to tone them up and prepare them for full loads with a light set of exercises.

1-2 months of classes

After the first lesson, the muscles will hurt for 3-7 days. When the pain goes away completely, repeat the workout. After the second workout the pain will go away faster, after the third even faster. When the pain goes away the next day or stops appearing altogether, move on to the next complex.

3-6 months

7-12 months

Below Polina spoke in detail about the press and showed correct execution each of the listed exercises.

What muscles do we pump?

The rectus abdominis, internal obliques and external obliques form the abs. For us, from an aesthetic point of view, only the external obliques and the rectus abdominis are important, because these are the two muscles that are visible.

Rectus abdominis muscle

Muscles of the trunk, front view. Sinelnikov R.D. "Atlas of Human Anatomy"

This one is flat and longus muscle which lines the outer wall of the peritoneum. A long bundle of tendons crosses the muscle midway from the pubic bone at the bottom to the sternum at the top. Several bundles of tendons cross the muscle horizontally.
Because of these intersections we see "cubes".

"Cubes" do not work separately. You cannot pump the top or bottom separately. The rectus abdominis muscle only works as a whole. Any abdominal exercises involve all the “cubes” at once.

Crunches

The rectus abdominis muscle is needed to twist the body towards the pelvis
or twisting the pelvis towards the body. Hundreds of Existing Exercises
for the press use one of these functions. Therefore, we will do those exercises that maximally concentrate the load on one of these movement vectors.

Crunches while lying on a gymnastic mat

Lie on your back and bend your knees.
As you inhale, twist slowly top part body to knees.
At the top point, freeze for a second, additionally tensing your abdominal muscles.
On exit, slowly return to the starting position.

You cannot completely relax and lower your head to the floor. The tension must be maintained constantly - throughout the entire amplitude.

Reverse crunches

Reverse crunches lying on a gymnastic mat

Lie on your back.
Stretch your arms along your body.
As you exhale, slowly lift both legs up.
Lower as you inhale.

Double crunches

Double crunches simultaneously lifting legs and arms using the abdominal muscles

Lie on your back, bend your knees.
As you exhale, slowly twist your body and legs towards each other.
As you inhale, return to the starting position.

Vacuum

The vacuum strengthens the rectus abdominis and deep-lying back muscles. Trains the suspension of internal organs and massages them.
But the main thing for us is that the vacuum makes the waist thinner. The easiest way to master a vacuum is to stand on all fours.

Vacuum on all fours

Get on all fours.
Relax your back, transfer your weight to your palms.
Exhale as much as possible and draw in your stomach for 20–30 seconds.
As you inhale, relax your stomach.

You can learn how to do a vacuum while sitting and then standing. After some time, you will notice that when relaxed, your stomach does not stick out or hang out. Once you master the technique, you can do
This is an exercise in public transport, at work, at a bus stop. Practice and make good use of your time.

External obliques

Muscles of the trunk, right view. Sinelnikov R.D. "Atlas of Human Anatomy"

The external oblique muscles run diagonally from the armpits to the lower abdomen. These are paired muscles that form the lateral parts of the body. They help us bend, turn and maintain correct posture.

Diagonal crunches

The most effective exercise, which will help work out the oblique muscles.

Alternate right elbow to left knee and vice versa

Lie on your back.
Raise your body and legs above the floor.
As you exhale, pull your left elbow and right knee towards each other.
It is important that the body turns diagonally.
As you inhale, relax.
As you exhale, stretch your right elbow and left knee.

Fast muscle fibers

The abdominal muscles consist of fast and slow muscles muscle fibers, which respond to different loads.

Fast or glycolytic fibers increase in volume from strength training. The exercises should be so heavy that after 6-12 repetitions, you won’t be able to do any more.

6-12 heavy reps to failure
We do it in full amplitude, touching the floor at the lowest point
Rest a minute or more between sets
3-4 sets in one exercise

Any of the above exercises can be done in the most difficult form for yourself. For example, 6 repetitions in 3-4 rounds for reverse crunches with weights on the ankles will be enough. This is a difficult exercise that will only cause injury. fast fibers your abdominal muscles.

Slow muscle fibers

Slow or oxidative fibers unable to overcome heavy loads. They work with endurance and can withstand long periods of work. But this does not mean that the same exercise needs to be done 50–100 times. You need to perform exercises so that the muscle for a long time was constantly tense. Such exercises are called static-dynamic.

Many micro-repetitions of 30-50 sec in amplitude
Constant tension without relaxation at the lowest point
Burning and pain before failure
Rest between sets: 30-50 seconds
3-4 sets, then rest for 5 minutes and repeat

Any exercise can be done in a static-dynamic form. For example, regular crunches. You lie on your back and twist in the segment of the most intense amplitude. For 30-50 seconds you make “micromovements” within the amplitude. A burning sensation will appear in the muscle.

How to increase the load

The body adapts to any external factors. After that,
Once you have injured your muscles through training, healing begins to the original level - compensation. Then the muscles become a little stronger and larger - supercompensation.

Exercise equipment

Roman chair or inclined bench lengthen the amplitude and increase the load. The lower your body and head are relative to your hips, the more difficult it is for you to do lying crunches. The amplitude can be adjusted by raising or lowering the inclined plane.

The higher your rib cage and the head relative to the pelvis, the more difficult it is to do reverse twists due to the greater amplitude. Hanging on parallel bars or a horizontal bar, lifting your legs is the hardest. The body is in the highest possible position relative to the pelvis.

If the load is not increased, the muscles will adapt and the growth process will stop.

Balls and hemispheres for fitness

You can do simple, diagonal and reverse crunches on a fitness ball or hemisphere. The ball increases the amplitude of twisting and makes it possible to stretch the muscles as much as possible. During simple and diagonal twists, the head should hang in the starting position. The lower you bend in your spine,
the stronger the stretch and the greater the load.

Fitness balls different sizes for different heights

In addition to the rectus muscle, the external oblique abdominal muscles are included in the work. They stabilize the body on an unstable support and help maintain balance.

You need to regularly give your muscles more stress than in the previous workout. At first, your weight will be enough for you, but then you will need to use weights and exercise machines.
This will lead to regular growth.

Weights

Leg weights are special cuffs with a sewn-in weight. Place them around your ankles during reverse crunches. Due to the additional load, the load on the rectus abdominis muscle increases and the difficulty of the exercise increases.

Foot weights with sand 3 kg

There are cuffs weighing from 0.5 to 5 kg. Increase the weight gradually, starting from 0.5 kg. Do not use cuffs heavier than 5 kg, this may put too much pressure on the joint and ligament system.

How to regulate your diet so that your abs are visible

The abs may be well developed, but they are not visible in everyday life.
under the fat layer. In order for the abdominal relief to be visible, you need to reduce the percentage of fat above the rectus and oblique abdominal muscles. To do this, you need to consume fewer calories and organize smaller meals.

Reduce your calorie intake

Calculate your individual daily calorie intake using the calorie calculator. Based on the norm, select products and make daily ration. This is your starting point. Regarding this diet, you can change foods, reduce
or increase the number of calories depending on the load and well-being.

Example of a daily diet

Divide your daily diet into 6 meals

6 servings of 300 grams in identical containers

Divide the food you allocated for the day into 6 meals. Breakfast, lunch, dinner, afternoon snack, dinner, late dinner shortly before bed. You need to eat often and in small portions. Maximum size - 300 g.
For convenience, you can divide food into 6 small identical containers. Or 3 and there is half a container per dose.

It's always better to eat at the same time. After a week of this regime, the body gets used to the arrival of food at certain hours and prepares for it. Digestive juice is released in the stomach and salivation increases. The body absorbs food faster and easier. A slight feeling of hunger will appear strictly on the clock. This will eliminate the risk of snacking and overeating. To remember, you can set several alarms.

Memo

The stomach will tighten in 2 months. The “cubes” will take 6.
For pronounced abs you need to spend a year.
Before heavy training, prepare muscles lungs a set of exercises.
The press is not divided into upper and lower. Any exercise pumps the entire rectus abdominis muscle.
Do exercises for fast and slow muscle fibers.
Increase the load. If this is not done, the muscles will adapt and the growth process will stop.
Reduce your calorie intake.
Divide your daily diet into 6 meals.

We have prepared more exercise options for you that will help keep your whole body toned, including your abs. Enter your email and click the download button ↓ And share your success in the comments.

Slim waist and flat toned stomach- the dream of any of us. Women are ready to do all sorts of tricks and go on any diet - but there are quite a few effective method Get the shape of your dreams if you spend just 10 minutes every day on simple exercises. Building your abs is not that difficult—all you need to do is find a small space to practice in your home and a comfortable mat. Very soon the reflection in the mirror will delight you, and your mood will improve. Here is a list of abdominal exercises.

Twisting and bending

These exercises are great for warming up and warming up your muscles, which will get your metabolism going and prepare your body for slightly more challenging exercises.

Turns left and right

Standing still with your back straight and your stomach pulled in, make slow turns in both directions four times. The amplitude must be intense. Repeat the approach twice.

Tilts

Alternate body turns with tilts. To do this, you need to raise your right hand, lean in the opposite direction to the left and stretch properly. When doing this, you need to feel how the muscles of the sides, abdomen and oblique abdominal muscles stretch. Do the same in the other direction. Repeat the approach twice.

Plank knee extensions

Only the very lazy don’t know about the benefits of the “plank”: doing this simple exercise It tightens the muscles of the whole body very well, including, of course, the abs. We are talking about a more complicated version of this exercise for greater effectiveness for the abdominal muscles.

Stand in a classic plank position with your arms straight. Raise both knees forward one at a time, keeping your lower back and supporting leg. Movements should be slow and smooth.

Carefully move into a side plank: take a slow, deep breath. As you exhale, bend top hand at the same time with upper leg, connecting the elbow and knee. The position should be fixed for a few seconds, then return to the side plank. Repeat on the other side of the body.

"Penknife"

Starting position: lying on your back with straight legs and arms extended above your head. As you exhale, you need to simultaneously lift them straight, keeping the body also straight, as if folding in half. Ideally, you need to reach your toes with your fingers.

"Scissors"

Starting position: lying on your back with straight legs, arms down along the body. Without lifting your lower back and shoulders from the floor, you need to raise your straight legs one at a time up to an angle of 45 degrees. The movements should be as fast as possible; the toes should be pulled while performing the exercise.

V-lifts of the body

Starting position: lying on the floor with your arms extended along your torso, legs and shoulders should be slightly raised. Bend your knees, lifting your body with a straight back so that the only point of support on the floor is your pelvis. Repeat the exercise 15-20 times.

“Boat”

Starting position: lying on your stomach, arms extended forward. Raise your arms and legs at the same time - they should be as straight as possible - bending at the lower back as much as possible. You can slightly rock your body from your arms to your legs and back. Return to the starting position and repeat the exercise ten times.

"Cat"

Starting position: standing on all fours. You need to dive headfirst, bending at the waist and trying to reach your stomach to the floor, and then dive back up, as if crawling under an invisible horizontal obstacle. Exercise is useful not only for the abdominal muscles, but also for the back and spine. It needs to be repeated five to seven times.

Some people believe that to develop abs you need to spend a lot of time working on them. In fact, to get attractive abs, it is enough to perform small sets of exercises lasting a few minutes. We have prepared four training programs for you, designed for 7, 8, 10 and 15 minutes. Choose the one you like and start practicing at home or in gym.

Abs complex for 7 minutes

Our first training program is designed for 7 minutes. It is recommended to exercise several times a week, preferably every other day. The complex includes enough difficult exercises, so it may not be suitable for beginners, but

Plank. Take a lying position, straightening your body. Hold the plank for 1.5-2 minutes. If it's difficult, try spreading your legs wider to reduce the load.
Reverse crunches. Lie on your back with your hands clasped behind your head. Lift your straightened legs off the floor and pull your knees towards your chest. Then slowly return to the starting position, but do not lower your feet to the floor so that your abs do not relax. Focus not on the number of repetitions, but on the time - up to 1.5-2 minutes, achieving a burning sensation.
Stretching. Get into a plank position, keeping your back straight, and begin to open and close your legs. Do this while jumping, keeping tension in your abdominal muscles. Try to do up to 15 repetitions.
Climber. We again assume the same position as when doing a plank. We begin to alternately pull our knees towards our elbows. To engage the oblique muscles, pull left leg To right hand, and vice versa.

Complex for 8 minutes

This 8-minute complex is simpler than the previous one, as it consists of less strenuous exercises. It should take you about 8 minutes, and you can train 3-4 times a week, even at home:

Twisting. Lie down on the floor, bend your legs at the knees, fold your arms behind your head or cross them over your chest (the second option is easier) and begin to twist, lifting your shoulder blades off the floor. To avoid injury to your lower back, do not lift it off the floor.
Side crunches. The exercise is similar to the previous one, but in it, when twisting the torso, you need to turn it to the sides. Try to touch your left elbow to your right knee, and vice versa. Work slowly, achieving a burning sensation.
Crunches with legs extended. Lying on your back, lift your straightened legs and arms up. Start twisting, lifting your shoulder blades off the floor and trying to reach your feet with your hands.
Leg raises. Lying on your back, spread your arms and place them on the floor to maintain balance. Begin to lift your straightened legs up and smoothly lower them back, but not until they touch the ground.
Plank. Take a lying position and fix your body, stretching your spine in one line. Try to stand like this for at least 1 minute.

A set of abdominal exercises for 10 minutes

Now let’s find out how to pump up your abs in 10 minutes and what exercises you need to do for this. You can train every day, but most importantly at least three times a week. The complex involves sequential execution the following exercises. The technique for performing some of them has already been described above, so we will not repeat it:

Twisting for 1 minute.
Lateral twists left and right for a minute.
Crunches with legs raised. Lie on your back, raise your legs up and begin to alternately reach with your hands to one foot and then to the other (1 minute each)
Reverse crunches for a minute.
Straight plank - 1 minute
Side plank. Performed with emphasis first on the left forearm and then on the right. One minute on each side.

Abs workout for 15 minutes

This complex is more suitable for training in the gym, but you can train at home if you have a horizontal bar and a special bench. You need to do three circles consisting of three exercises on upper press, lower and oblique abdominal muscles:

Roman chair crunches. This is a special inclined bench with a foot rest. Lying on it, you need to perform classic twists, but you cannot lower your shoulder blades to the surface so that your abs are constantly in tension. Do 12-15 slow repetitions.
Leg raises on the bar. Hang on the horizontal bar and begin to raise your straight legs up until they are parallel to the floor or to the very top. If the exercise seems difficult. You can bend your knees. Do 10-15 repetitions, but lower yourself as slowly as possible.
Side crunches on a Roman chair. An exercise similar to the first, but you need to twist not straight, but with the torso twisted to the left and right every other time.

After completing these three exercises, rest for 20-30 seconds and repeat the circuit. A full workout should take you 15 minutes. Exercise 2-3 times a week.

Spring is the period when we prepare for summer and seaside holidays. Therefore, we are looking for the simplest and most effective ways to quickly get your body in order, especially your abs.

Often we do not have enough time for a full-fledged lesson in gym. And I really want to wear a new swimsuit and not be embarrassed about my figure...

How to pump up your abs and at the same time spend very little time a day on it? There is an exit! This article will tell you about several exercises that you can do on your own at home and quickly gain muscle. perfect abs in just 10 minutes of practice.

We are all used to doing abdominal exercises, lying or sitting, often raising our legs and torso. This is not always convenient to do at home, especially in a small apartment, where every centimeter is taken into account and there is a lot of furniture.

But today there are several exercises that you you can do it while standing, while additionally using other muscle groups that we do not use while sitting or lying down.

What’s especially pleasing is that these exercises only need to be done for 10 minutes instead of a grueling workout for an hour!

Important! Each exercise should be done for 45 seconds, no less! Otherwise, you will not achieve the desired result. Always keep your back straight, do not slouch.

LEGS LIFT.

Stand straight with your feet together (toes and heels together). Hands should be along the body. At the same time, raise your arms to chest height and one leg parallel to your arms. Lower your arms and leg, then do the same with the other leg.

Try to keep the toe of your foot touching the tips of your fingers.

Twisting with weight.

For this exercise, grab a ball or a water bottle. We start the exercise with starting position body (legs together, arms along the body). We take the weight with both hands.

Raise your legs one by one, knee up. You should get a right angle in the inner part bent leg. Without lowering your leg, raise your arms and lower them diagonally - from shoulder to knee. If raised right leg, then we lower our hands from the left shoulder to the knee.

We repeat the exercise with the other leg, only change the diagonal to the opposite one.

Twisting with a jump.

This exercise must be done while jumping. Bend your elbows and touch your fingertips at chest level. Start jumping and spread your elbows in different directions and your body in the opposite direction.

CIRCULAR MOVEMENTS.

Place your feet shoulder-width apart, place your hands on your waist, and bend your torso forward. Begin to rotate your body from side to side, keeping your hips in their original position.

This exercise will work not only the abdominal muscles, but also the back muscles.

KNEE LIFT.

Feet together, arms bent at the elbows. Join your hands into a lock. Alternately lift the knee towards the opposite shoulder. Move your hands from the opposite shoulder to the knee in the same way. For example, if you raise your right knee, try to point it towards your left shoulder. At the same time, direct the arm lock from the left shoulder to the right thigh and vice versa.

WE LOCK THE SIDE ABS MUSCLES.

Feet together, hands on hips. In this exercise, you will again raise your knees, but only from the side.

Raise one knee above waist level, turn your toes out, and your heel should be parallel to your elbow. Bend your elbow at the same time as your knee, but it should be at waist level.

This set of exercises should be performed every other day.

And after just two weeks of such a simple workout, you will notice how your abdominal muscles will become more elastic and attractive.

The article was prepared based on materials from the site: workoutlabs.com