1. Traditional Crunch 1. Lie flat on the ground with your knees bent. Fold your hands behind your head, behind your ears (do NOT fold your hands behind your head). 2. Use your abdominal muscles to lift your head and upper body while pressing your lower back firmly against the ground. 3. Hold position 2 for 2 seconds, then slowly return to the initial position. You should perform the movement in a controlled manner. 2. Oblique V-Up 1. Lie on your side on the ground with your arms crossed on shoulders as shown in the picture. Lift your head and feet off the ground so that your whole body lies parallel to the ground (don't let your head and legs hang down during the exercise!). 2. Then make a kink movement by crunching your upper shoulder towards your legs sideways. You will feel your side-belly muscles fairly quickly whether you are doing the exercise well or not. Perform the exercise on both sides. 3. Pulse Up 1. Lie on your back with your arms flat on the ground next to you. Pull your legs up so that you are lying in the position shown in the illustration. 2. Now push your navel towards you and tighten your gluteal muscles while lifting your hips 5 to 10 centimetres above the ground. Then lower your hips again to get back into position 1. 4. Reverse Crunch 1. Lie on your back on the ground, with your head and shoulders slightly above the ground. Cross your fingers together and put them behind your head to support your head. Keep your elbows as wide apart as possible. CAUTION: Do not bend your head towards your chest, but keep your head parallel to your torso. Bend your knees at an angle of about 90 degrees and lift your feet 5 cm above the ground. 2. Then lift your knees in a smooth arc towards your head, keeping your torso as still as possible. Once your knees are straight above your abdomen, stay in this position for 2 seconds and tighten your abdominal muscles. Then slowly lower your feet back into position. It is important that your feet still do NOT touch the ground when you go back. This way you keep the tension in your abdominal muscles. 5. Side Crunch 1. Lie on your right side, keep your legs stretched and put your right arm on the floor for balance. Put your left hand behind your wedding head while holding your head 5 inches above the floor. Point your elbow to the ceiling, as shown in the illustration. Do not bend your head toward your abdomen, but look straight ahead throughout the exercise. 2. Tighten your muscles on the left side of your torso as you move your upper body towards your feet. Your upper body will curl in a smooth curve. Lift your legs at the same time, with your ankles together, to form a V with your body. Once you have fully tensioned the left side of your torso, you can return to position 1. This exercise can be performed for both left and right. 6. V-up
1. Lie on the floor with your back on the floor, your legs straight, and keep your hands straight above your chest. Point your fingers upwards. 2. Pull your upper body up while lifting your legs off the floor to move your arms towards your toes. You continuously tighten your abdominal muscles. 3. Hold this position for 3 seconds and return to the starting position. 7. Crunch Twist 1. Lie on your back on the floor and lift your head and shoulders off the floor. Cross your fingers together and put them behind your head to support your head. Keep your elbows wide apart. CAUTION: DO NOT place your chin on your chest, but keep it parallel to your torso. Keep your knees bent 90 degrees and lift them 5 inches above the ground. 2. Turn your torso to the left so that your right elbow moves to your left knee. Tighten your abdominal muscles. Make sure you lift your left shoulder off the ground. Hang on at the climax, about 2 seconds, and then slowly return to the starting position. When coming back, your shoulders should still not touch the ground, nor should your abdominal muscles relax. 8. Superman This exercise helps to develop the strength and stability of your back. It also trains the muscles that pull up the shoulder blade and the buttock and abdominal muscles. 1. Kneel on all hands and feet, with your knees under your hips. Your knees should be at hip distance from each other. Put your hands on the ground shoulder-width. Keep your back straight. Now lean forward a little bit as shown in the illustration. 2. Exhale and now lift your opposite arm and leg without moving sideways. Lift your arm and leg until they are parallel to the floor. Perform this step calmly and in a controlled way. 3. Inhale and slowly bring your arm and leg to the starting position. Do not forget to alternate left and right. 9. Prone Cobra This exercise helps develop the strength of the spine muscles and the muscles that lift the shoulder blades. The exercise also improves spinal mobility. It is recommended for anyone who sits at a desk for long periods of time. 1. Lie with your face towards the floor with your arms next to your hips and your palms facing up. Activate your back muscles by tightening your gluteal muscles. 2. Slowly exhale and lift your chest from the floor and your arms up, backwards towards your hips. Turn your thumbs to the ceiling as you perform the movement. 3. Pause on top of the movement for two seconds. Return to the starting position. 10. Sit ups 1. Anchor your feet with an object, and lie on the ground with your knees bent. Fold your arms over your chest or keep your hands behind your ears. 2. Tighten your abdominal muscles and slowly lift your upper body up. Finally, make the movement back, slow and controlled. #interesting #men #women #abs #upperbody #20-35 #35-50 #50 #beginner #intermediate #stayfit #getinshape #loseweight
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