Pumping: 4 Cool Exercises for Those Who Want Beautiful Abs

How to do a workout

The training consists of four movements:

1. Touching the foot and bringing the hands under the pelvis.
2. Movement in the side bar.
3. Touching the foot through the crease.
4. Bending the legs in the plank.

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

How to do exercises

Touching the foot and bringing the hands under the pelvis

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

Lift the body and touch the left foot with your right hand. Return to the starting position. Then lift the 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.

Movement in the side bar

Stand in the side bar on your right hand. Place your legs so that the left one stands in front and the right one stands behind. Make sure that the body is stretched in one line, and the pelvis does not sag.

Bend your left knee and touch your left elbow with it. Put your foot back in place. Then move your right leg forward and straighten it. Extend your left arm in parallel and touch your toes. Return to the starting position again.

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

Touching the foot through the crease

Lie on your back and lift your legs low from the floor. Keep your hands in front of your chest. Bend your knees and perform a crease, pulling your hips towards your stomach.

Return to the starting position, then sit down, put your right foot and left palm on the floor. Leaning on them, lift the pelvis off the floor and touch the toes of the left foot 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 crease, touch the right foot. Alternate legs every other time.

Bending the legs in the plank

Stand at point blank range 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 the bar and repeat the same with the other leg. Alternate sides every other time.

Write in the comments how you like the training.