Killer Ab Workout from the Olympic champion

Training consists of two parts: exercises on bottom and top press. In both units running all the rectus abdominis, just in the first focus is on the lower part of it, and the second - on the upper and obliques.

Exercises on the lower press:

• Mahi legs - 30 seconds.
• Lifting legs - 30 seconds.
• Scissors - 30 seconds.
• From side to side - 30 seconds.
• Followed legs - 30 seconds.
• Butterfly - 30 seconds.

Exercises the upper press:

• Planck static or buildup / twisting of the pelvis - 60 seconds.
• Twisting of the pelvis - 30 seconds.
• lateral strap static or touching the floor hip - 45 seconds on each side.

If you have weak abdominal muscles, reduce the execution time of each exercise. For example, from 30 seconds to 20 or 15. Try not to drop the legs on the floor in the block of the lower press - so you will ensure greater load.

Exercises on the lower press

Mahi feet

Lie on your back, straighten your legs, put your hands under your buttocks. To complicate the exercise, do the twist - lift your shoulder blades off the floor.

Lift the straight leg 10-15 cm from the floor and alternately move them up and down with small amplitude.

Lifting legs

Lift straight legs low off the floor and lower back. But do not put them to the surface: the feet must remain on the weight of all the exercise.

Scissors

Crank legs cross over each other, without raising them high.

From side to side

Connect the feet and drive them from side to side. The amplitude of the motion should be small.

circles

Describe small circles down. First, make a circle in one direction and then - in another. Do not lower legs on the floor.

Butterfly

Describes a circle legs in different directions. The right leg describes a circle to the right, left - to the left, and then vice versa. You seem to draw a butterfly in the air.

Exercise on the upper press

Plank on the forearms

Stand in the bar on the forearms, palms facing each other. The body is elongated in one line, the pelvis slightly elevated to prevent deflection in the lower back.

To complicate exercise can sway slightly forward, then back to the starting position. The end point must be on the shoulders elbows.

Another option for complications - motion pelvis. Tighten it and return back.

Follow the bar two minutes. Members may start with smaller time - from 30 to 60 seconds.

pelvis twisting

The plank position, expand the pelvis to the right, lower it and touch the floor hip. Climb back to the bar and make the exercise in the opposite direction. Perform 30 seconds.

Side strap

Stand to the side bar on the forearm by expanding the body to the right side, left hand pull the ceiling. housing pelvis and feet must be in the same plane - do not set aside the pelvis back. To complicate the exercise, go down to touch the floor and climb back hip.

Perform 45 seconds on each side.