Swinging your foot to the side, lying on your side - this is basic exercise whose main task is to develop big muscle- buttocks.
What muscles are working?
During the exercise, the muscles responsible for tilting and stabilizing the spine work. This is about:
- oblique muscle of the abdomen (internal and external);
- muscles that straighten the spine;
- square muscle of the lower back;
- rectus and transverse abdominis.
In addition, the gluteal muscles are connected to the work - small and medium, tailor and tensor of the wide fascia of the thigh.
Of the auxiliary muscles, the muscles responsible for flexion and extension of the leg in hip joint, muscles that extend the leg at the knee and are responsible for flexing the foot in the ankle area.
The exercise technique is as follows:
- Take a starting position on your side. Legs should be tilted forward, and socks should be extended. Bend your arms at the elbows, fasten the palms at the back of the head with a “lock”. Raise your head off the mat.
- Inhale and bend your right leg at the hip joint. At the extreme point, take it back and again move forward as smoothly as possible.
- Exhale and perform leg extension at the joint. At the extreme point, take it back slightly, and then push it forward a little again. Try not to make sudden movements.
- Do 10 on each side.
Perform leg swings while lying on your side, according to the following recommendations, and you will be able to achieve an excellent result:
Remember that the lying leg swing is an excellent exercise for those who have set their goal to increase the stability of the power center. The fact is that, lying on your side, it is not so easy to maintain balance due to the lack of a wide area for support. They complicate the task of moving the legs, due to which it is necessary to establish coordination in the best possible way in order to perform the exercise correctly. The muscles surrounding the spine from all sides are involved in the process.
Once you can achieve stability in the spine and pelvis, stretching the thigh muscles and the muscles responsible for bending the leg in the hip joint will become more productive. Lying on one side, you will be able to engage the abductors of the thigh to prevent the lowering of the fly leg. The strength and endurance of these muscles is the main disadvantage of the exercise.
You can do swings on one side in several ways: raising the upper body with support on the elbow to work out the muscles responsible for flexion of the spine and balance.
Performing swings on the back
Leg swings, lying not on your side, but on your back, allow you to strengthen the muscles of both surfaces of the thighs and the lower part of the press. You need to execute it as follows:
- Take the starting position on your back, stretch your arms to the sides, straighten your legs and lift them so that you get an angle equal to 30 degrees.
- Perform the movement with each leg in turn.
Start with a small number of repetitions of 5 times, gradually increasing this number. If you are just starting to work on the exercise, you can do a simplified version by doing the lifts of each of the legs in turn. To make the exercise easier, put your palms in the "lock" under the lower back.
Just one exercise for the back muscles can save you from stoop, gain perfect posture and forget about back pain. This technique is widely used both in medicine and in sports training. Lying back extension is especially important for people who stay most of the day in a sitting position, sitting at a computer. This exercise strengthens the muscles of the spine, buttocks and abdomen and at the same time, it is very simple to perform.
When performing back extension, the muscle that straightens the spine, the semispinalis muscle, as well as the group deep muscles spine. Accessory muscles are the abdominal muscles, the adductors of the arm, the triceps, and the gluteus maximus.
Lying back extension: execution technique
To perform this exercise for the back muscles, you will need a mat - lie down and rest your head on it. Hands should be stretched along the body, pressing the palms to the hips. The arms should be perfectly straight, the legs are brought together, and the socks are slightly pulled back.
- As you exhale, raise your head, upper back and chest. At the same time, the position of the limbs is maintained. Make sure that the lifting of the body is carried out gradually - vertebra by vertebra, starting from cervical. It is important that the muscles that extend the spine in the thoracic and lumbar regions. The head and body form one straight line. Press firmly to the sides of the hand.
- As you inhale, slowly lower your torso and head to their original position. The extension of the back should occur smoothly, gradually - starting with the lower sections of the spine - ending with the upper ones. In this case, the support of the spine is provided by the abdominal muscles.
Thanks to the stabilization of the spine, attention is focused on the muscles of the upper body, which ensure the formation of the correct posture and help get rid of stoop. The muscles responsible for leg extension in the hip joint help to stabilize the position of the body, preventing it from tilting forward.
You can also use a gymnastic ball to perform exercises for the back muscles. You should lie on it with your stomach, so that the ball was in the pelvic area. During the extension of the back while lying down, the gymnastic ball must be in a stationary state.
Benefits of back exercises
If such an exercise for the back is performed at least three times a week, this will help strengthen the muscles of the spine, buttocks and abdomen. These activities have a positive effect on work. internal organs, improve well-being and form the correct posture
Fig. 9 Head a little more to the right, above the knee ... closer to the floor ... suddenly you will roll over ... roll over the right shoulder blade, left leg in the air, maybe the left shoulder blade will also come off the floor
Fig. 10 From the supine position, turn to the right… the left leg balances you to some extent… the right knee… touches the floor… the head is close to the floor in the direction of the knee… the weight of the left leg makes it possible. sit down ... in the starting position
After a few small swings, increase the amplitude to such an extent that it becomes possible, lowering your head, to roll to the right on the floor and lie on your back. The left leg, of course, will also rise from the floor. If the movement was quite comfortable and gentle, you will roll on your back and find yourself lying almost on your left side.
Push off the floor with your left foot and start moving back to the right. The head is the lead element in the roll and is kept close to the floor until it is near the right knee. If you remember to move your left leg, which is behind you, to the left, bending it, you will be able to sit down.
Be careful not to straighten up when in a sitting position, keep your head and torso as close to the floor as possible. In this position, the body will move a little to the left as you make a slight movement of the torso and head, then swing again to the right - and you will again be lying on your back. Repeat this rolling twenty-five times, then rest.
imaginary repetition
If you have not been able to roll from lying down to sitting up and back, try to imagine this movement, both lying on your back and sitting, five times in each position, paying attention to all parts of the body if possible. Try to keep the imaginary movement continuous. Try to keep your breathing calm and rhythmic, then try to do this movement again, but really.
Raising the leg from a sitting position, real and imaginary
Fig. 11 Raise your right foot in front of you ... higher, higher - even higher ... bring it closer to you ... lower your head. You may be able to put your foot close to the top of your head
Sit down as at the beginning of the lesson. Grab your foot as before and try to lift it above your head with both hands and place it on top of your head. A well-organized body does not need any effort to put the indentation of the inner edge of the foot: on the top of the head. If this is difficult for you, sit down with your eyes closed and visualize this continuous movement in detail. Note that if you can't execute a movement, it's hard for you to visualize it.
Verbalization can replace sensation and control
It is not at all difficult to "think" the movement in words. One of the great dangers of verbal language is that it allows us to become so detached from reality that we often mistakenly believe that we imagined something or thought about something, when in reality we only remembered the corresponding words. It is not difficult to see that when we actually imagine an action, we encounter the same obstacles as when we perform it. A certain action is difficult to perform because the commands that nervous system gives to the muscles, are unusable. The body does not flex sufficiently because the conscious instructions to flex cannot be carried out and because the antagonist muscles (in this case, the erectors of the back) continue to work out of habit, as if maintaining an incorrect posture. As soon as one becomes aware of their hindering activity, a new flexibility immediately appears, similar to the flexibility of a child, and the bending becomes continuous, comfortable, wonderful.
At the moment when this happens, the person feels as if a window has opened in a stuffy room, and he is overwhelmed with a sense of new life and opportunities. He found himself in control, understood the responsibility for uncontrolled movements.
Add these exercises to your workouts and become the owner of a steel press.
Six or eight pack abs is the cherished dream of many men, but not everyone knows how to achieve this cherished ideal. You can achieve a steel press not only with endless twists, there are many other equally effective exercises; By the way, too many twists can negatively affect the lower back. It's time to expand your arsenal of dream ab exercises.
The most effective exercises for the press
It doesn't matter if you choose one exercise and build endurance or do five exercises at a time - the listed workouts are what you need to achieve your goal. Good luck!
Exercise "Poloter" with a barbell
Lie on your back, hold the barbell at outstretched arms at chest level. Without bending, lift your legs up. Lower your legs to the right, while not touching the floor. Return to starting position and repeat on the left side.
Advice: When the legs are lowered as close to the floor as possible, stay in this position for a couple of seconds. This will not only work the oblique muscles more effectively, but also strengthen the core muscles, which in this position are actively tensed to maintain balance.
Hang pancakes of 5 kilograms on the neck of the bar. Grab the bar top grip, hands at the same time shoulder width apart. Stand with your shoulders directly over the bar and slowly roll the bar away from you, then back to the starting position.
Advice: The farther you take the barbell, the harder it is. Do not try to jump over your head and make sure that your hips do not sag. One short rep with correct posture much more effective than a barbell retracted as far as possible with a hunched back.
Turns of the body with the thrust of the upper block ("Lumberjack")
Stand at a short distance to the side of the simulator, feet shoulder-width apart, grasp the cable handle with both hands. Without bending your arms, pull the cable down towards the opposite knee, while turning the body. Slightly bend your knees and lean on the far leg. Slowly return to the starting position.
Advice: Make sure that the cable does not “pull” you to the starting position, otherwise the effectiveness of the exercise will be halved. Return to the starting position slowly and with resistance. As you move backwards, slowly count to three.
Turns of the body on the block
Grasp the cable handle with both hands so that the left arm is fully extended and crosses the body. Moving only your arms, pull the cable in the opposite direction until your right arm is fully extended. Return to the starting position and repeat the exercise.
Advice: Fix the position of the arms and shoulders, suppress the urge to strain these muscles to help yourself. The better you can isolate your core muscles, the faster you'll be able to boast six pack abs.
dragon flag
Lie on your back, grab the bench above your head with your hands. Bend your knees and push your legs up towards the ceiling, thus lifting your back off the bench. Slowly lower your legs and return to the starting position, then repeat.
Advice: Although this makes the exercise easier, do not swing your legs at the top. Instead, slowly extend your legs until they crunch before pushing them up.
Leg raises lying on a bench
Lie on a bench, on your back with your legs hanging over the edge. Hold onto the edge of the bench with your hands to keep your balance. Keep your legs as straight as possible. As you exhale, raise your legs perpendicular to the floor. Then slowly return to the starting position.
Advice: Pressing your lower back against the bench will not only allow you to purposefully work on your abdominal muscles, but will also protect your spine from injury.
Throwing a medicine ball on the floor
Stand with your legs slightly bent, hold the medicine ball in straightened arms above your head. Lean forward slightly and, using your core muscles, hit the ball with all your might on the floor about 30 centimeters in front of you. Let your arms follow the ball so you don't fall forward. Catch the ball and repeat the exercise.
Advice: Make sure you are doing this exercise, as an exercise for the press, not for the shoulders. Focus on twisting your abs as you hit the ball on the floor. You will be surprised how much stronger you will become. The ball will bounce so high that you will have to avoid rooms with low ceilings.
V-twists with medicine ball
Lie on your back, hold the ball over your head. Stretch your arms and legs, lift your palms and feet slightly above the floor. Raise your torso and legs at the same time. Try to touch the medicine ball to your legs. Then slowly lower yourself back to the floor.
Advice: Don't let the weight of the ball pull you back to the floor. Watch your technique and ensure that your shoulders do not touch the floor. Thus, the abdominal muscles will work throughout the exercise.
Leg and body lifts
Lie on your side, put your right foot on your left. Place your right hand behind your head, take your elbow to the side, and put your left hand in front of you for balance. Perform twisting, while trying to touch your right elbow with your right foot. Do the required number of repetitions on the left side, then on the right.
Advice: If this exercise is new to you, you will feel more tension in your hip flexors than in your obliques. Stretch after each set to loosen your tendons and increase your reps.
Side crunches
Lie on your back, bend your knees, put your feet on the floor. Put your right hand behind your head, take your elbow to the side, place your left hand, palm down, perpendicular to the body. Tighten your abs, lift your shoulders off the field and reach with your right elbow towards your left knee. Slowly lower yourself to the starting position. First complete the required number of repetitions on one side and only then move on to the other.
Advice: Do this exercise at the end of every ab workout. This exercise is best for building a steel press.
Two point plank
Stand in a classic plank position: legs and arms are straightened, shoulders are above the palms, the abdominal muscles are tense, the whole body is in a straight line. Tighten your abs and, resisting the urge to lift your hips, lift right hand and left leg parallel to the floor. Slowly return to the starting position, repeat for the opposite side.
Advice: Raising two limbs turns a standard plank into dynamic exercise for high-quality study of the muscles of the press. Unless of course you follow the execution technique. If you find it difficult to maintain balance, lift one limb at a time.
body lift
Get into a plank position on your forearms, hands shoulder-width apart. Rest your palms on the floor and stretch your body up, while the torso remains straight. Slowly lower yourself to the starting position and repeat.
Advice: Your goal is not only pumped abs, but also big and strong shoulders and arms? This exercise combines the work of the upper body with the plank - 3 sets of 20 times from any plank.
Crab
Sit on the floor, hands behind your back, legs bent at the knees in front of you. Raise your hips up, relying only on your hands and feet. Start walking using both arms and legs.
Advice: Rising just a couple of centimeters above the floor, you will only put a load on your shoulders. Keep your hips as high as possible. Try to walk about 25 meters and ignore the chuckles behind you.
spider movement
Starting position: emphasis lying. Lift one leg off the floor and bring it up to your elbow. Hold this position for a short while, then return to the starting position and repeat with the other leg.
Advice: To add complexity to the exercise and work more effectively on the oblique muscles of the abdomen, after pulling the knee to the elbow, take the leg back a little, then pull the knee to the elbow again and only then return to the starting position.
Leg raise crunches
Lie on your back, stretch your arms up over your head. Pull your knees to your chest and at the same time lift your back off the floor and, helping yourself with your hands, twist. Return to starting position and then repeat.
Advice: Stretch your arms above you throughout the exercise. This will increase the range of motion, which positively affects the work of the abdominal muscles.
Mahi legs
Lie on the floor, lift your heels 10-15 centimeters from the floor, while straining your core muscles. Alternately raise one leg and lower the other, as if you were swimming in a pool.
Advice: Cross your legs right and left, not just up and down. Then your abs will work in different directions, also involving the oblique muscles of the abdomen.
Hanging leg raise
Grasp the bar, make sure that you do not touch the floor with your feet while hanging. Let the straight legs pull the pelvis back a little. Tighten your abs and lift your legs until they are perpendicular to your torso. Hold this position for a short while, then slowly return to the starting position.
Advice: Let your legs dangle freely after each rep. This will force you to tighten your abs harder to avoid excessive rocking. If you hang out, then you will not succeed.
Twisting on the upper block "Prayer"
Kneel in front of the machine, hold the cable handles on either side of the neck. Without moving your hips, using only the abdominal muscles, try to reach your hips with your elbows. Hold at the bottom for a few seconds and then return to the starting position.
Advice: Don't be afraid of aggravation. This is one exercise that is independent of your body weight and you don't need to do 20 reps to figure it out. Keep a steady pace and don't make sudden jerks.
Torso raise with sandbag
Lie on your back, bend your knees, hold a sandbag with your arms outstretched in front of you ( sports equipment- sandbag). Tighten your abdominal muscles and lift your torso up so that top part the body formed the letter V with the hips. Slowly return to the starting position.
Advice: To make the exercise easier, place your feet on something. In another situation, we would call it cheating, but you are doing the exercise with extra weight, so it's forgivable.
Russian twists with weight
Sit on the floor with your legs straight out in front of you, holding a sandbag with your arms outstretched in front of you. Quickly turn the body to the right and left, while shifting the sandbag in different directions.
Advice: Don't move your shoulders gluteal muscles to isolate the abdominal muscles as much as possible. Thus, the core muscles will work even harder to dampen the impulse from shifting the bag.
The secret to perfect abs
