The holiday season is over and with it the motivation to exercise. We understand very well, but we still recommend that you do not stop training for the next six months, but continue training in a rhythm that is comfortable for you.
It is especially difficult to achieve a flat stomach in cold weather, but we still asked Elizaveta Devyatkova, a trainer in the Reboot Fitness network of premium sports studios, to tell us five effective abdominal exercises.
Exercise “Sphinx”
First position: Lie on your stomach with your forearms on the floor and your hips, knees, and the backs of your feet on the floor.
exercise technique
— The movement starts from the head and lowers the chin towards the chest.
— We push the chest area towards the ceiling by pushing the floor with our forearm.
— We bend the pelvis, pulling the pubic bone towards the navel, reducing the distance between the pelvis and the ribs.
– We return to the starting position.
execute 5–7 times 2 circles.
“Side Plank” Exercise
First position: We lie on our left side, our left forearm is supported on the ground, our lower leg is bent at the knee, the edge of our upper foot rests on the floor, our right arm hangs.
Execution technique
— We push the pelvis upwards by keeping it suspended.
— Turn the body behind the right arm as you inhale, exhale, relax, and extend the free arm toward the ceiling
execute 5–7 times 2 circles.
Exercise “Dog on three legs + knee to chest”
First position: Plank on straight arms, palms under shoulders, neutral position of the pelvis, core muscles tight, knees off the floor, feet upright.
Execution technique
— We push the ground with our hands and start lifting our right leg towards the ceiling.
— We pull the right knee towards the chest, bend the pelvis, reducing the distance between the pelvis and ribs.
execute 5–7 times 2 circles.
Exercise “Wave”
First position: kneeling, shin and back of the foot pressed to the floor, body straight, palms locked in line with the back of the head.
Execution technique
— We move the body forward, reaching the pelvis and the heels.
— We start the wave from the bottom up, bending the pelvis and directing the elbows forward.
— We relax vertebrae by vertebra, the head comes last, we open our elbows to the sides.
execute 5–7 times 2 circles.
Exercise “side by side”
First position: Lie on your back, arms extended along the body, palms firmly on the floor, legs in a tabletop position, knees hip-width apart, knee above the hip joint, feet in a neutral position.
Execution technique
—Placing your palms on the floor, we shift your pelvis to the left without bringing your knees together.
— Tilt both hips to the right, straighten the upper leg at the knee joint and return to the starting position
We do the same thing on the left side – 5–7 times 2 circles.
Source: People Talk
I’m Roger Gritton, and I’ve been writing for the The Fashion Vibes for over 5 years now. My specialty is beauty news; I’m passionate about covering the latest trends, products, and innovations in the industry. In my time there, I’ve become known as an authority on all things beauty-related.
I love discovering new experts to interview, researching up-and-coming ingredients and techniques that are making their way onto our beauty shelves and highlighting people who are making a difference in the world of cosmetics. My work has appeared not only on The Fashion Vibes, but also several other publications including the New York Times Magazine, Allure Magazine and Refinery29.
