Pumping: 15 minutes of a killer load on the press
Miscellaneous / / May 10, 2022
In this complex, we have collected effective exercises for working out the rectus and oblique abdominal muscles. Many of them you probably never tried, so it will be not only difficult, but also interesting.
How to do the workout
The complex consists of six exercises:
- «boat» with touching the foot - 30 seconds.
- Walking bar - 30 seconds.
- Plank "star" - 30 seconds on each side.
- Swinging "boat" - 30 seconds.
- Plank with bringing the knee to the elbow - 30 seconds on each side.
- "Bicycle" - 30 seconds.
Perform all exercises one after another, rest 60 seconds and start over. There are three rounds in total.
How to do exercises
1. "Boat" with a touch of the foot
Lie on your back, stretch your arms above your head, straighten your legs. Tighten your abs and lift your shoulder blades, shoulders and legs off the floor. This is the starting position.
Bend at the hips and place your right foot and left hand on the floor at the same time. With your right hand, reach for your left foot, and then return to the starting position.
Do the next repetition on the other side.
2. Walking bar
Stand in an emphasis lying on your forearms, strain press and buttocks. Make sure your lower back doesn't sag.
Lift one arm off the floor and straighten it completely, touching the floor in front. Place your elbow back on the floor, and then take turns placing your hands on your palms, coming out at point-blank range on straight arms.
Return to forearm plank and repeat the same with the other arm.
3. Plank "star"
Get up in side plank on your forearm and lift your top leg so that your body resembles a star. Make sure that the pelvis does not sink to the floor while holding the pose and do not lean on the supporting shoulder.
After 30 seconds, stand in a plank position with support on the other hand and repeat the interval.
4. Rocking "boat"
Lie on your back, stretch your arms above your head, lift your shoulder blades and legs off the floor. Start swinging so that either your arms or legs go up. Keep your legs together for the entire interval, do not relax your abs.
5. Plank with knee to elbow
Stand at point-blank range on your palms, tighten your abs. Bend the right leg at the knee and bring it first to the right and then to the left elbow. Watch your lower back: it should not sag.
After that, straighten your leg at the knee, but do not put your foot on the floor, but repeat from the beginning. Work 30 seconds with your right foot, and then do the same with your left.
6. A bike
Lie on the floor on your back, put your hands behind your head, straighten your legs. Lift your shoulders, shoulder blades and hips off the floor.
Bend the right leg at the knee and turn the body to the right, then repeat the same on the other side. When one leg is bent, the other is straightened, while both remain in weight until the end of the interval.
Make sure that the lower back does not bend - it should be pressed to the floor throughout the whole exercises.
Write how you workout. Well loaded abdominal muscles?
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