Want an ideal abdominal press?
But for some reasons, you can’t or won’t go to the gym?
You have to try Ab exercises with no equipment!
Proper body positioning is essential to the maximal development of the abs while protecting your back from injury.
If there is no time or opportunity to take the sport ”seriously”, there is no big deal. Work at home!
We offer several virtual exercise complexes for which you will not spend much time, but will enjoy a more beautiful abdominal press. Exercise is really very effective.
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Ab exercises. No-equipment.
Before jumping in ab workout routine you must consider these tips:
- The first exercise – warm up, about 10-15 minutes. Do stretching exercises.
- Assess your strengths and opportunities. If you are not exercising at all, do not overstep the sticks: do not try to do all the exercises immediately, because the next day you will feel well absorbed due to muscle bathing.
- In order to be able to do sports at home properly, first evaluate your health, injuries, illnesses and so on. If you have more serious troubles, you should not take self-help and first consult an experienced trainer.
- If you want a nice tummy, you should combine the exercises with a healthy diet. Inappropriate food and fine press – incompatible things!
- Exercise regularly. If you do a week of sports and the other is not, don’t expect the desired result. For the exercises to be effective, the optimal option is to exercise three times a week.
- Pregnant women and women who have recently given birth should be advised to consult a specialist before using the tummy.
- When exercising, try to change them so that your abdominal muscles do not get stuck to the same load.
And now with less talk, more work! For your attention – exercise complexes, which allow you to improve your tummy and not just your muscles by exercising your muscles in the easiest way.
The main ab exercises with no equipment. Poster.
To explain this concept, think of yourself lying on the floor while arching your back.
Check the gif animations below, pay attention to the intensity of the abs exercises, the speed of the performance.
Exercises are carried out without interruption, at a relatively fast pace. You can do a 2-minute exercise series at home, lying on the floor directly on the carpet or on the gym towel.
Simple Journey to a Six-pack
Before begin to remember this workout quote:
No pain no gain shut up and train
Loosening to keep the shoulders up and return to the starting position, do not touch the floor.
Vertical reversals, feet up vertically and hands with fingers to toe.
Sloping diagonally to the right elbow to the left leg of the leg and vice versa. Pay attention to the amplitude of the motion, the width of the motion.
Lifting the back, holding the chin and legs without touching the floor.
Exercise a “blade knife”, alternating between the elbows, on the other side of the road, which is also attracted to the elbows.
Hold the “V”, the thighs and the woods make up the V, the arms and legs in the horizontal position, breathe and try to keep the letter V.
Rowing, simulating riding in the boat with your hands and feet.
Moving to the sides, crossed legs lifted above the floor, we strive for ourselves on one side and the other.
Exercise “table”, or as best known as “Plank” with elbows and toes on the floor, the body is just like a table.
In this position, the top of your pelvis is tilted forward, otherwise known as an anterior pelvic tilt. Now if you rotate the top of your pelvis down towards the floor such that you have removed the arch in your back, you are now in a posterior pelvic tilt.
This is the optimal position in which to train your abs when doing floor exercises (although it may not be appropriate for an individual with lower back disc disease).
The hip flexor muscles such as the psoas, along with the abdominals, both act to pull your trunk towards your legs.
However, the psoas can operate in a much greater range of motion than the abs. The psoas is activated to the highest degree when your feet are supported and/or your legs are extended straight.
Also, the psoas takes over the majority of the work when your upper body comes off the floor by more than approximately 30° in crunching or sit-up movements. It has become fashionable in recent years for trainers to recommend that people try to “isolate” their abs and minimize any hip flexor activity.
Although these professionals have good intentions with this recommendation, I don’t believe it’s a good idea to try to eliminate any kind of hip flexor activity. A balanced approach will be much better.
The recommendation to minimize hip flexor activity during ab training stems from the thought that excessive psoas activation during attempts at ab training creates compressive forces on the discs of the lumbar spine.
The psoas attaches to the lower spinal vertebrae. When the psoas is activated to a high degree, they pull on the lower spine, creating compressive forces on the discs. If your abs are very strong, the abs will keep the back from arching and prevent damage from occurring.
However, even those with strong abs may not be able to keep the back from arching once the abs have fatigued. Once the back arches during heavy psoas activity, the vertebrae around the psoas attachment can grind together, potentially resulting in disc degeneration over time.
Now with all of that said, I believe that a balanced approach is best and that you must focus on building both strong hip flexors and strong abdominals. Strong hip flexors are necessary to improve on movements such as sprinting or any other movements involving hip flexion.
As long as you perform the exercises in this manual with the correct body positioning, you will develop very strong abdominals to protect your back, and you will also develop sufficient hip flexor strength.
I do believe that there are certain exercises which are both ineffective and can potentially put undue stress on the lower back. Some of these exercises that I recommend you avoid are straight legged sit-ups, sit-ups with the feet supported, hanging leg raises with an arched back, floor leg raises with straight legs and an arched back, and machine crunches.
An even simpler way to get abs. Poster.
So How Long should Your Ab Training Take?
One of the reasons that many people who spend a half an hour during each workout doing hundreds of crunches fail to ever develop six pack abs is that after a certain point, regular old crunches just don’t provide much resistance to develop your abs.
In addition, all of the time wasted doing crunches or other minimally resistive ab exercises (i.e. working for a very small muscle group) could have been better utilized by working larger muscle groups which burn more calories.
By focusing the majority of your time in the gym on bigger compound movements like
squats, deadlifts, lunges, and upper body multi-joint presses and pulls, your body is forced to work harder and burn more calories during and after the workout.
Don’t get me wrong, crunches can have their place in a routine, especially for beginners, and advanced versions of crunches can even be challenging enough for well-trained athletes.
So how long should your ab training take? Well, the good news is that you don’t have to
spend a half hour or more every day training abs. You can complete an intense ab training session in about 5-10 minutes during your workouts, either at the end or at the beginning of your workout, or on a separate day.
We would recommend doing your ab training at the end of your workouts to assure that you don’t pre-exhaust the abs when you might need their stabilization to protect your back during some of the bigger compound exercises that might make up your workout.