Gymnasts can boast of a slim and harmonious figure that we can be envious of. But behind their elegant appearance are hours and hours of training and testing every muscle in the body. Although some exercises cannot be performed by many, there are those for the stomach that are really effective, so we can copy them ourselves.
1. Exercise
– Lie on your stomach and lean on your forearms.
– Lift your body into a push-up position, but so that you are still resting on your elbows.
- Bring your legs closer and raise your buttocks so that your body is bent at an angle of 50 to 60 degrees.
- Raise the left leg and bring the knee closer to the chest, return the leg to its original position and repeat the same with the other leg, alternately.
- Repeat the exercise 7 to 12 times with each leg in three series and rest.
2. Exercise
– Lie on your back, with your legs together and extended, your back must be straight.
– Raise your arms straight above your head and join your palms.
- At the same time, raise your shoulders and legs as high as you can stand, while your arms remain stretched out next to your head.
– The lower part of the back (lumbar part) is still completely flat and resting on the floor.
- Hold the position for 10 seconds and return to the starting position.
– Repeat the exercise 7 to 10 times and rest.
3. Exercise
– Lie on your back, raise your torso and lean on your forearms.
- Raise your legs, just enough to separate them from the floor, then alternately raise one leg at a time to your chest, as if you were riding a bicycle (toes are extended).
- Repeat the exercise 7 to 12 times with each leg in three series.
- If you are not a beginner, instead of elbowing, bend your arms at the elbow and place your palms next to your face.
- Raise your torso and legs so that your body is at a 45-degree angle.
- Pull the left knee towards the trunk and touch it with the right elbow.
– Repeat the same with the other leg (alternating).
Bonus video:
