Pumping: only 4 exercises for a cool load on the press

You can perform this complex at the end of the main workout to properly load the rectus abdominis and hip flexors.

If possible, take hexagonal dumbbells with hex pancakes. If not, try to do the exercises on a non-slip surface.

How to do the workout

The complex consists of the following exercises:

1. "Bird-dog" with dumbbells.
2. Rise from the "boat".
3. Thrust in the "bear" plank.
4. Lifting arms and legs with dumbbells behind the head.

Set a timer and do the first movement for 20 seconds, then rest for 10 seconds and move on to the second. Do all four exercises in this way and start again.

Complete three laps - it will take six minutes.

How to do exercises

"Bird-Dog" with dumbbells

Get on all fours with your hands on dumbbells. Lift your knees off the floor, distributing your body weight between your toes and hands.

Raise one arm off the dumbbell and extend it forward. At the same time, extend the opposite leg back. Return to starting position and repeat with other legs and arms.

Alternate sides through time. If you find it difficult to maintain balance, put your knees on the floor and perform the movement in this position.

Climbing out of the "boat"

Lie on your back, stretch your arms on the floor above your head, straighten your legs. Then raise straight arms and legs so that your body resembles a low boat - this is the starting position.

Do half folds: At the same time, lift your legs and tear your shoulder blades off the floor, tensing your abs so that your body resembles the letter V. Return to the starting position, place your right foot and left palm on the floor. Bend at the hips and reach with your right hand towards your left foot.

Again, take the position of the boat, do half the fold and touch the foot with the palm of your hand, but on the other hand. Continue alternating sides through time.

Deadlift in the "bear" plank

Get on all fours with one hand on a dumbbell, and then lift your knees off the floor. Perform dumbbell rows to the belt, lower the projectile to the floor and roll it closer to the other hand.

Row on the other side, then twist through the side with your belly up and lift your pelvis up at the same time as pressing the dumbbell to the ceiling. Return to the bearish plank and repeat the same in the opposite direction.

Lifting arms and legs with dumbbells behind the head

Lie on the floor, take one dumbbell, holding her pancakes on both sides, and press her hands to the floor above her head. Bend your legs to a right angle at the hip joints.

Raise your hands with a dumbbell, tear your shoulder blades off the floor and touch your feet with a projectile. Return your back and arms to the floor, and then lift your pelvis off the floor and point your feet towards the ceiling. Take the starting position and repeat from the beginning.

Write in the comments how you workout. Was it difficult?