Pumping: just 3 movements for a strong and beautiful press

Strong core muscles not only make the stomach fit and beautiful, but also help improve the sense of balance, as well as performance in weight exercises. Movements from this complex pump well the rectus and oblique muscles of the abdomen, hip flexors, as well as the gluteus medius muscles.

How to do a workout

Do the following exercises:

1. Lifting the legs lying on the bench - 8-10 times with each leg.
2. Raising the pelvis with legs on the bench - 10-12 times on each side.
3. Pulling the knees to the chest with legs on the bench - 20 times (10 with each leg).

Do the exercises one after the other. You can rest between them for 1-2 minutes. Repeat the complex 2-3 times.

How to do the exercises

1. Leg lift lying on a bench

Lie on the bench so that the pelvis is on the edge, and the legs are in weight. Grasp the edges of the support above your head with your hands. Raise straight legs to parallel with the floor or slightly higher, and then bend the right one so that the knee looks at the ceiling. This is the starting position.

Gently lift both legs up and tear off the pelvis from the bench. Go back, trying to avoid the appearance of an arch between the lower back and the bench. When you complete 8-10 repetitions, change the position of the legs - stretch the right, and bend the left - and repeat the same.

2. Raising the pelvis with feet on the bench

Stand in a side plank on your forearm, and put your top leg on the bench. Only the foot should be on the surface. Align the body in one line, press the second leg to the bench from below. Then lower your pelvis and lower thigh to the floor and return to the starting position again.

3. Pulling the knees to the chest with feet on the bench

Stand upright with your feet on the bench. Align your body. Make sure your shoulders are above your arms press was tense, and the lower back did not bend. Gently bend one leg and bring your knee to your chest. Hold for 1-2 seconds, return the limb back to the bench and repeat with the other leg.