Топ-10 упражнений для пресса
1. Crunches
Crunches are a classic abdominal exercise that target the rectus abdominis, the muscles that run vertically along the front of your abdomen. To perform a crunch, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or across your chest, engage your core, and lift your shoulder blades off the ground towards your knees. Lower back down with control and repeat for a set number of reps.
2. Planks
Planks are an excellent exercise for strengthening your entire core, including the rectus abdominis, obliques, and transverse abdominis. To do a plank, get into a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. Hold this position, keeping your core engaged and avoiding any sagging or lifting of the hips, for a set amount of time.
3. Russian Twists
Russian twists are a great exercise for targeting the obliques, the muscles on the sides of your abdomen. To perform Russian twists, sit on the ground with your knees bent and feet lifted off the floor. Lean back slightly, engage your core, and twist your torso to one side, tapping the ground next to your hip with both hands. Return to center and twist to the other side, alternating back and forth for a set number of reps.
4. Bicycle Crunches
Bicycle crunches are a dynamic exercise that target the rectus abdominis and obliques. To do bicycle crunches, lie on your back with your hands behind your head and legs lifted off the floor. Bring one knee towards your chest as you twist your torso to bring the opposite elbow towards that knee. Alternate sides in a pedaling motion, keeping your core engaged and your movements controlled.
5. Leg Raises
Leg raises are a challenging exercise that work the lower abdominals. To perform leg raises, lie on your back with your legs straight and hands under your glutes for support. Keeping your core engaged, lift your legs towards the ceiling until they are perpendicular to the floor. Slowly lower them back down without letting them touch the ground, and repeat for a set number of reps.
6. Mountain Climbers
Mountain climbers are a cardio-intensive exercise that also targets the core. To do mountain climbers, start in a plank position with your hands under your shoulders. Drive one knee towards your chest, then switch legs in a quick, alternating motion. Keep your core engaged and your hips level throughout the exercise for maximum effectiveness.
7. Flutter Kicks
Flutter kicks are a challenging exercise that target the lower abs. To perform flutter kicks, lie on your back with your hands under your glutes for support. Lift your legs off the ground a few inches and alternate kicking them up and down in a fluttering motion. Keep your core engaged and your lower back pressed into the floor to prevent any arching.
8. Dead Bug
The dead bug exercise is a great way to work on stability and coordination in the core. To do the dead bug, lie on your back with your arms extended towards the ceiling and legs in a tabletop position. Slowly lower one arm overhead and the opposite leg towards the floor, keeping your lower back pressed into the ground. Return to the starting position and switch sides, alternating for a set number of reps.
9. Side Plank
The side plank is a variation of the traditional plank that targets the obliques and helps improve overall core strength. To do a side plank, lie on your side with your elbow directly under your shoulder and legs stacked on top of each other. Lift your hips off the ground, creating a straight line from head to heels. Hold this position for a set amount of time before switching to the other side.
10. V-Ups
V-ups are a challenging exercise that target the entire core. To perform a v-up, lie on your back with your arms extended overhead and legs straight. Simultaneously lift your legs and torso towards each other, forming a V shape with your body. Lower back down with control and repeat for a set number of reps, focusing on engaging your core throughout the movement.