Pumping: 4 cool exercises for those who want beautiful abs

How to do the workout

The workout consists of four movements:

1. Touching the leg and bringing the hands under the pelvis.
2. Side plank movements.
3. Touching the leg through the crease.
4. Leg bending in plank.

Set a timer and perform each of them for 30 seconds, resting for the same amount between exercises. When you finish the last one, start again. Do three circles.

How to do the exercises

Touching the leg and bringing the hands under the pelvis

Lie on your back, raise your knees bent, tighten your abs and lift your shoulders off the floor. This is the starting position.

Raise your body and touch your left foot with your right hand. Return to the starting position. Then lift your pelvis and bring your hands under it, connecting your fingers.

Repeat from the beginning, only now in the first part of the exercise touch your right foot with your left hand. Alternate sides every other time.

Side plank movements

Stand in side bar on the right hand. Position your legs so that your left is in front and your right is behind. Check that the body is elongated in one line and that the pelvis does not sag.

Bend your left leg at the knee and touch it to your left elbow. Return your leg to its place. Then move your right leg forward and straighten. At the same time, extend your left arm and touch your toes. Return to the starting position again.

Continue the movement for 15 seconds, then switch sides and repeat.

Touching the leg through the crease

Lie on your back and raise your legs slightly off the floor. Keep your hands in front of your chest. Bend your knees and perform a fold, pulling your hips towards your stomach.

Return to the starting position, then sit down, placing your right foot and left palm on the floor. Leaning on them, lift your pelvis from the floor and touch your left toes with your right hand.

Sit on the floor again and then return to the starting position and repeat from the beginning. This time, after the fold, touch the right foot. Alternate your legs every other time.

Plank Leg Curl

Stand upright lying on your forearms. Bend your right knee and move it to the left, as if you want to touch your left triceps. Then move your leg to the right side and straighten it.

Lift your right hand off the floor and touch your toes. Return to bar and repeat the same on the other leg. Alternate sides every other time.

Write in the comments how you like the workout.