We swing the press while standing. 4 simple exercises for a flat stomach

How to pump up the press while standing?

The workout will only take 13 minutes.

We are used to doing ab exercises while lying on a mat, but this is not the only way to a flat stomach. Master of sports in fitness and bodybuilding Ekaterina Kononova showed how you can pump the press while standing. Exercises can be done not only at home, but also on the street. Now is the time to do outdoor sports.

<a href="https://www.championat.com/authors/4137/1.html">Ekaterina Kononova</a>” title=”<a href="https://www.championat.com/authors/4137/1.html">Ekaterina Kononova</a>“/></p></div><p>fitness trainer, master of sports in fitness and bodybuilding</p><p class=We perform each exercise for 45 seconds in two sets, between which we do a springy leg lift up. Rest between exercises – 15 seconds. Get your timers ready and start your workout.

Vertical twists to the leg

Technique:

  • put your hands on the back of your head, elbows to the sides. We put our feet shoulder-width apart;
  • as you exhale, pull the right knee to the center of the chest;
  • we do not tilt the body, but round the lower back.

We do the exercise for 45 seconds on each leg. After the first approach, we do a springy leg lift up. Rest between sets – 15 seconds.

Photo: www.istockphoto.com

Springy leg raise

Technique:

  • put your hands on the back of your head, elbows to the sides. We put our feet shoulder-width apart;
  • put the right foot forward on the toe;
  • as you exhale, raise the straight leg up, to about an angle of 90 degrees;
  • we do not tilt the body, but slightly round the lower back;
  • keep your balance and try not to put your foot on the floor during the exercise.

We also do the exercise for 45 seconds.

Photo: www.istockphoto.com

Side crunches

Technique:

  • put your hands on the back of your head, elbows to the sides. We put our feet shoulder-width apart;
  • raise the left knee so that it touches the left elbow;
  • we return to the starting position;
  • then we do a diagonal twist: the right elbow touches the left knee;
  • so alternately perform both twisting.

After 15 seconds of rest, we perform a springy lift of the left leg up. Then we perform the second approach, but on the right leg. Also, do not forget about the springy rise.

Photo: www.istockphoto.com

Body rotations

Technique:

  • put your hands on the back of your head, elbows to the sides. We put our feet shoulder-width apart;
  • perform a circular motion through the right side, tilting the body to an angle of 90 degrees at the front point;
  • the press and back are in tension.

After 15 seconds of rest, we perform a springy leg lift up to the left leg. Then we perform the second approach and springy lifting the legs up to the right leg.

For a detailed exercise with comments by Ekaterina, see the video on the “Championship”.

Such a simple and short workout may seem ineffective, but it has a fairly fast pace and engages the muscles correctly. Of course, one workout will not be enough, the complex must be repeated regularly, as well as monitor nutrition.

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