Leveling Up: Tough Workout for Powerful Abs

The complex consists of five exercises, each of which is a real challenge. After completing this workout completely, you will properly load the rectus and oblique abdominal muscles, back extensors, and gluteus medius muscles. The shoulders and arms will also work well.

How to do a workout

The complex consists of five exercises:

1. Entering the warrior pose.
2. Exit into the dog's pose from the "bear" plank.
3. Lifting point-blank on straight arms and legs.
4. Raising your legs in a bearish plank.
5. Star plank.

Perform each movement for 30 seconds, the first and fifth for half a minute in each direction. Rest 30 seconds between exercises. Thus, one full circle with breaks will take 6 minutes.

After completing the last movement, rest for the prescribed 30 seconds and start over. Complete three circles.

How to do the exercises

Entering the warrior pose

Try to stretch your arms and free leg in one line while keeping your shoulders and hips from turning. Bend your supporting leg slightly at the knee to help maintain balance.

Exit into the dog pose from the "bear" plank

Place your hands under your shoulders, bend your knees and hips at right angles, keep your shins parallel to the floor.

In the Downward Dog Pose, try to keep your shoulders from turning. You can bend your knees so that you can stretch your back from the tailbone to the neck in one straight line.

Alternate your arms every other time.

Lifting point-blank on straight arms and legs

Take care in advance to perform the exercise on a non-slip surface. Rest your palms and toes on the floor and strain your abs strongly. This will help to avoid arching in the lower back, which will prevent you from lifting.

Raising the legs in the "bear" plank

Stretch your legs back one by one, trying to keep your hips from turning. Fix the position for 1-2 seconds.

Star plank

Stand on the side plank and lift your top leg. If you have your gluteus medius muscles, do the exercise dynamically - raise and lower your leg instead of keeping it constantly on weight. Make sure that the pelvis does not go down until the end of the approach.

Write down if you managed to complete all the exercises and what movements were the most difficult.

Iya Zorina