Home > Diet & Fitness > 5-minute exercises for perfect belly

5-minute exercises for perfect belly

Exercises that target all the abdominal muscle groups

Exercises designed by a Canadian fitness pro Joshua Lipsey known for TransCoremation program which specifically deals with the area of ​​the abdomen, and these muscle groups. Unlike ordinary crunches that affect only the front abdominal muscles, these exercises in the form of lead and deeper muscles in the body, and the lateral and lower abdominal muscles – and that means a narrower waist, better shaped and defined tummy.

Your plan: add five minutes devoted to strengthening and defining the abdominal muscles with the help of these super-efficient exercise

model rugby

Scissors in the air

Exercise for flat and transverse abdominal muscles

Lie on your back, hands behind head, legs lifted with bent knees – lower legs parallel to the ground. Tighten your abdominal muscles and lift your torso and elbows closer to your knees. Then, keeping the abdominal muscles tense in the air and stretch your legs at the same time raise your right leg and left down so that it is at an angle of 45 degrees. Reach out to accompany the legs (the right is more, lower left) as shown and hold two to three seconds. Return to the starting position. Repeat with opposite leg raising. Both sides have a recurrence, make them the 10th

Super tighten abs

Exercise for flat, transverse and lateral abdominal muscles

Sit on the floor with your feet on the ground. Right hand is behind (about 30 cm back from the hip) rely on the ground and lift the body, left arm behind your head, hips lifted. Hold this pose while bending your torso and lift your right knee and knee while approaching a left elbow (as shown). Make 12 repetitions, then switch sides.

Turn and tighten the entire abdomen

Exercise for flat, transverse and lateral abdominal muscles

Lie on your back, arms extended above his head on the ground. Tighten your abdominal muscles and lift the sitting position, bending the knees while rotating your torso to the right and stretching his arms over his knee and right as the highest level (as shown). Return to the starting position and repeat the same in the opposite direction. That’s one rep, make them the 20th

Side scissors on the ground

Exercise for flat, transverse and lateral abdominal muscles

Lie on your right side, you can rely on the right hand while the left raised and stretched. The legs are extended and spread, each leg of his side (as shown). Tighten your abdominal muscles and upper hand reach as far as possible between his legs. Return to the starting position and cross your legs (left leg to the right and the left to the right) and then give a hand between her legs. That’s one rep. Make it 15, then lie on your left deeply and repeat everything.

Tightening the waist

Exercise of the lateral abdominal muscles

Kneel on the ground, and then give my left leg to the side. Raise your hands in the air and lean to the left (as shown). Then tilt your body to the right, right-handed rely on the ground and lift the left leg so that it is aligned body. Return to the starting position. Make 15 repetitions, then switch sides and repeat everything.

Improved plank exercise

Exercise for flat, transverse and lateral abdominal muscles

Start in plank (board) position – set in a position to operate push-ups, but instead of relying on the palms lean on the forearm. Back, buttocks and legs you must be level. Pay particular attention to the backside that you should not be too high in the air or hanging down. From plank pose right forearm move a bit forward and turn the inside of the palm facing up, then repeat the same with your left hand (now both palms facing up). Backwards return to the starting position – the first left hand move backwards while turning the palm toward the ground, and do the same with your right hand. That’s one rep, make them the 15th

Video showing all the exercises

Photo by betED Sportsbook / CC BY

About Healthy Life & Beauty team

Healthy Life and Beauty team is dedicated writing real and high quality articles related to topics from real life, including health, beauty, healthy advice’s and much more… You will find everything related to healthy life and beauty here.