5 static exercises for the abdomen: minimum movements - maximum benefit

Protruding tummy – something that many are trying hard to hide. But instead of constantly complexing because of such a nuance, it is better to simply get rid of it. To do this, you do not need to torture yourself with exhausting and difficult workouts, because there are special static exercises for the abdomen. So, to transform this part of the body, you just need to linger in each position for 5-30 seconds. Thanks to such exercises, you will not only strengthen your abs, but also your hips.

Static abdominal exercises do not take much time, so they can be performed both in the morning and in the evening.

Effective abdominal exercises that only take 5 minutes

Exercise 1: Console

The press should be tense, the coccyx is tucked in, and the pelvis is brought forward. Put your feet on the wall and try to raise your pelvis as high as possible.

It is important to realize that any – this is only part of the wellness program, and they will not be effective in the absence of the second component – proper nutrition.

Exercise 2. Tick-tock

Lie on your back and raise both legs at a 90° angle, you can lean against a wall or keep your legs in the air. One leg should remain motionless, while the other slides down. Run for both legs.

With this abdominal exercise, you can strengthen not only the abs, but also the muscles of the inner thigh.

Exercise 3. Obtuse angle

The legs should be perfectly straight, the back too. Lie on the floor, straining the press to lift the body, while the coccyx should not sag. The lower back should be supported with hands, feet rest against the wall. Begin to tilt one leg towards you as much as the stretch allows you to. Do not move, observe measured breathing – inhalation must be done through the nose, exhalation – through the mouth. At this moment, you need to remain absolutely calm – do not move your head, do not move your leg, do not speak, etc. After 30 seconds, lean your leg against the wall and do the same with the other leg.

Exercise 4. Upper Abs

Legs are perfectly straight, stretch your hand to your socks, raising your shoulders. At the same time, try not to tear your lower back off the floor. In this position, you should linger for at least 15 seconds, after which you need to lie on your back and change your hand. Remember, the guiding hand and feet – must be even.

With this abdominal exercise, you can relax a bit and at the same time strengthen your abdominal muscles.

Exercise 5. Hopak

Bend one leg at the knee and place the foot on the knee of the other. Raise the body, be sure to support the lower back with your hands. Hold this position for 15-30 seconds, then do the same for the second leg.

Thanks to such express workouts, in a few weeks you will notice how your stomach has become noticeably flatter. It should be borne in mind that when performing the “hopak” and ”obtuse angle” The weight should be distributed on the arms, not on the neck. In case of back pain, this set of exercises is not recommended.

A balanced diet – about the secrets of the right  Read here.