Abdominal muscles are very important for the he alth of the body. They help not only make your stomach look flat and tight. The abdominal muscles play a role in supporting the spine and the function of the organs in the abdominal cavity.
That is why it is extremely important that the abdominal muscles are tight, strong and well trained. How to achieve this in just 15 minutes a day?
The Front Plank Exercise
Lie down on your stomach. Let the support of your feet be on the toes. Bend your arms at the elbows and lean on them. Straighten the pelvis in a horizontal position to the ground and hold the body like this for one minute.
extremely loads the abdominal muscles. Many people can't even last a full minute. Do the exercise once a day without repetitions and you will have a significant effect.
The bird-dog exercise
To perform this exercise you need to stand on all fours with the legs bent at the knees and the weight of the body falling on them.
Start alternately stretching your left arm and right leg at the same time. Hold for a few seconds. Then repeat the exercise with the other leg and arm. Do the movements slowly so that the load on the abdominal muscles increases.
The camel-dog exercise
The camel-dog exercise is done in the same body position. However, with it you have to alternately stretch your back up and down.
Up is in camel position because of the hump-like posture on the back, and down is in dog position because it resembles the posture of a dog. With each movement, hold for a few seconds to increase the load.
Ball Exercise
Lie on your back on a large size inflatable medicine ball and start doing sit-ups with the main support of the body falling on the feet. Do the exercise at a 45 degree angle and in sets of 8-12 repetitions.
