Static abdominal exercises. What static exercises train the abs? Why do abdominal exercises?

Static or isometric exercises are a complex whose action is aimed at contracting a group of muscles without causing them to move. They are successfully used in training for people who want to lose weight. Static abdominal exercises will help you remove extra pounds from your stomach.

Statics in Greek means “equilibrium”, and isometry means “distance without change”. During exercise, the tense muscle does not change its length and the joints remain motionless. This kind of physical exercise is useful for women and men. You don't need any special equipment to practice; you can do it at home. Regular static exercises help strengthen muscles and tendons, so they are effectively performed for losing belly fat. A wall, floor, chair, rope, chain, or towel can serve as exercise equipment. With the help of simple improvised means, you can train and transform your body.

Static gymnastics will be interesting for people who have problems with blood pressure, as well as cardiac problems, diseases of the musculoskeletal system and various types of joint pathologies. When performing this physical education, there is no need for heavy physical exertion, jumping and other active actions. A number of simple exercises work in the following directions:

Stimulate and strengthen the rectus muscle, which determines the appearance of six-pack abdominal muscles.
They tone the transverse muscle, which ensures a flat stomach.
They work on the oblique muscles, which create a slender waist.

The condition of this type of gymnastics is to hold the body in a special position, during which a certain muscle or group is tensed. To lose weight and work out the abs, the body position should be held for 30 seconds.

How useful for weight loss

To understand whether there is any benefit in performing physical exercises such as static exercises for weight loss, you need to understand the principle of action. A person can perform any work with different loads, and this gymnastics can be performed using unequal physical strength. If you exercise at full strength, the white muscle fibers come into action, and when the load decreases, the red ones work. Toning red muscle fibers affects weight loss by burning fat deposits.

For those who want to get quick results in a short period of time, home method removing fat from the abdomen and sides using static abdominal exercises is not their strong point. To achieve the desired results, in addition to diligent and regular training, it is necessary to follow a strict diet that helps reduce energy consumption and break down fat. Those who are interested in this method of losing weight are wondering whether static exercises are useful for strengthening the abs and how?

When working out the abdominal muscles, fat deposits are burned. Excess reserves are removed from the abdomen, sides, buttocks, thighs and other parts of the body. Abdominal workouts are beneficial because they tighten the muscles of your core, legs, and arms.

A set of static exercises for the press

Look slim and fit and avoid going to the gym - perhaps by doing simple abdominal exercises at home. The main condition for achieving the goal is systematicity.

Exercise	Description
1. Raise legs 45°	You need to take a lying position on your back and place your hands behind your raised head. The legs in an extended position rise above the floor, forming 45 degrees with the base. You need to stay in this position for 20-30 seconds.
2. Putting your feet against the wall	While lying on your back so that your pelvis is located at a distance of 30 cm from the baseboard, you need to rest your feet against the wall. Legs should be bent at the knees. When lifting the pelvis up, the lower part of the legs should take a position perpendicular to the wall, the abs tense, and the tailbone retracted. You should stay in this stance for 20-30 seconds and return to your original state.
3. Abdominal breathing exercise	You need to sit on a chair and put your hands on your sides. Taking a deep breath, you need to tighten your abdominal muscles as much as possible and maintain this state. Then exhale slowly, passing air through slightly closed lips, making a long “s”. If you tuck your tailbone while performing this movement, you will feel tension in your stomach, legs and buttocks.
4. Plank with outstretched arms	Get into a push-up position. The backs of your hands should be at shoulder level. Fingers point forward. Extended legs held on bent fingers. The back should not bend, the stomach should be pulled in. You need to hold this position for 20-30 seconds and relax. The exercise is repeated several times.
5. Plank on bent elbows	This exercise is similar to the previous one, but now the body is held not on outstretched arms, but on bent elbows. The upper and lower parts of the arms should form 90 degrees. The elbows should be slightly spread to the sides for better support.
6. Side plank on the elbow	You need to turn on your right or left side and raise your body straight on the corresponding elbow. The upper part of the arm, on which the emphasis is made, and the shoulders are on the same line. The body does not sag, the stomach is tucked. The second arm can rest on the hip, extend along the body, or be raised up, forming one line with the shoulders. You need to stay in this position for 30 seconds and change sides.
7. Side plank at arm's length	The position is identical to the previous one. Only emphasis is placed on an outstretched arm.
8. Leg Raise	Sitting on the floor, you need to raise your bent legs. The body and the part from the hip to the knees form an angle of 90 degrees. You need to stretch your arms in front of you and stay in this position for a few seconds.
9. Retraction of the abdominal muscles	This simple exercise is recommended for girls with diastasis after childbirth. It is necessary to pull in the stomach and stay in this position until the count of 20, relax and repeat tightening the muscles several times in a row.
10. Simple exercises	You need to lie on your back and stretch your arms along your body. The body rises, forming 30-45 degrees between the body and the floor. It is necessary to linger until a tremor appears in the stomach.

How to increase the efficiency of statics

In statics there are effective exercises to destroy belly fat. The “vacuum” exercise is a fat-burning exercise. It can be performed sitting, lying down, standing. You need to exhale all the air from your lungs, suck in your stomach and hold for 6-8 seconds. It must be repeated daily 7-8 times in a row. In a month there will be a noticeable change in positive side. Based on reviews, vacuum has the most effective effect on working the abdominal muscles.

To enhance the effectiveness of the workout in terms of weight loss, you need to combine or alternate static abdominal exercises with dynamic workouts for women. Another way to increase the productivity of statics is physical exercise with the use of weights. You can use weights plastic bottles with water, thick books and other improvised items.

Contraindications

Despite the sedentary nature of static physical education, it has a number of contraindications. Women with diastasis of the abdominal muscles should not perform most of these holds. Many of them are aimed at tightening the abdominal muscles, which can aggravate the situation. women's health. If you have diastasis, you cannot pump up your abs, perform various racks and twists, push-ups, shoulder lifts, and more. Therefore, in order to strengthen the rectus muscles after childbirth, you need to perform movements that are not associated with protrusion of the abdomen.

It is not recommended for people suffering from lower back pain to hold their legs up while lying on their back. This may be due to osteochondrosis, various injuries, displacement of discs and vertebrae. If you feel back pain while doing static holds, you should stop exercising. You can only perform exercises that pump up the abs and do not involve the back area.

Do you dream of a toned stomach without fat deposits? Are you stubbornly doing endless crunches and leg raises, but the results are not encouraging? We propose to revise the training program by adding something new to it: static abdominal exercises.

Statics: features

Static exercises are training designed in such a way that contraction of the target muscles occurs without causing them to move. In other words, the muscles actively work to hold the body in a stationary position.

Such exercises for working out the abs are successfully used in training programs aimed at losing weight.

Undoubtedly, dynamic exercises (including the familiar crunches) are effective and worth doing. However, in order to diversify the training process and give the muscles an unusual load, static exercises are good.

Benefits of static abdominal exercises

To train, you don’t have to go to a gym where there is special equipment. It can be successfully performed at home.
The exercise will take little time, but will create maximum stress on the abdominal muscles, which are accustomed to standard crunches.
After classes, you will not feel tired, since during the exercises you will not expend energy on performing the movement, but will concentrate on working the abdominal muscles.
Once you get used to the new load, if you wish, you can combine static exercises with other activities, for example, watching TV or reading books.
Static gymnastics is especially recommended for people who have health problems that limit the ability to perform a number of dynamic exercises. For example, some types of crunches place a lot of stress on the spine. Static exercises are safer in this regard.

Surprise your abs: effective static exercises

Let's look at the most effective abdominal exercises performed statically.

Plank

Take a position on all fours, resting your palms or forearms on the floor (this different variants same exercise, use both, changing them from time to time to avoid muscle addiction). Place your hands at a comfortable distance, approximately shoulder width apart. Palms face forward. The legs rest on the floor with the toes and are also spread shoulder-width apart.

Important: the body should be a straight line and resemble an elongated string - this is the main condition for the correct execution of the plank. Do not sag down or arch upward, this will reduce the effectiveness of the exercise and put unnecessary stress on your back.

You need to “hang” in this position for at least 20-30 seconds. Gradually add time, ideally up to 5 minutes.

When it becomes easy to hold in this position for several minutes, move on to more complex plank variations.

Side plank with elbow support

Lie on your side, rest your elbow on the floor. Raise your body up so that the top of your supporting arm and shoulders are in one line. The body should not sag down, the stomach should not be tense. Try to hold this for 30 seconds and do the same on the other side.

A variation of the exercise is a side plank supported by an outstretched arm. It works the same way.

Single leg plank

Take the position as for the classic elbow plank. Having secured yourself, lift one leg off the floor and pull the toe toward you. Don't forget to keep your body level! Stay in this position for as long as possible and change legs.

Leg raise with fixation

The exercise perfectly works the abs with an emphasis on the lower part. Lie on your back, fix your hands behind your slightly raised head. Raise your outstretched legs approximately 20-30 cm from the floor (an angle of 45 degrees. Hold in this position as long as your physical fitness allows.

This exercise puts stress on the lower back, so it is not recommended for people with spinal health problems.

Body lifts with fixation

Lie on your back with your arms extended along your body. Raise your body up until the angle between the floor and your body is approximately 45 degrees. Arms are straightened and looking forward. Stay in this position for as long as your physical fitness allows.

A more complex method of execution: lifting the shoulder blades off the floor with the legs raised up at an angle of 90 degrees. followed by fixation. Hands are placed behind the head.

As your abdominal muscles become stronger, make the exercise more difficult using the following variations:

Lying on your back, simultaneously lift your shoulder blades off the floor, slightly lifting your body (lower back pressed) and straightening your legs. Lock in this position for up to 30 seconds. Arms are straightened and raised above the floor.
From a lying position on your back, simultaneously lift your straight legs (toes pointing up) and your upper body (to an angle of 45 degrees) with your hands behind you. Lock in. Help yourself with your hands as little as possible, concentrating on working your abdominal muscles.
In a lying position, raise your shoulder blades and, tightening your abs, fixate. Lift one leg, pointing your toes up. Hands look forward. After holding this for 20-30 seconds, change legs.

Use static exercises in your abdominal workouts, supplement them with standard crunches, and the dream of a toned stomach will become a reality!

Shouldn't we move the wall? Well, not quite in the literal sense, but so, purely theoretically - as if. You just need to approach it, rest your palms on it and strain with all your might - as if you really intend to move the barrier from its place.

At the same time, all muscles - both in the arms and on the back - will feel strong tension. And this despite the fact that we ourselves practically do not move, i.e. We find ourselves in a state of static. The essence of these exercises is to correctly load the muscles without moving..

Static gymnastics classes can serve two purposes - to lose weight and to increase muscle volume. In the first case, excess fat will be actively burned, and the person will lose weight. If you load your muscles as much as possible, this will help build muscle mass.

Universal statics for weight loss

The undoubted advantage of static gymnastics is that you can do it without any expensive equipment.

When choosing a complex specifically for weight loss, you need to remember that you need to perform the exercises several approaches (5-6) at a time, at first holding each pose for 30 seconds, no more.

Then you need to gradually increase the time so that you can easily hold your body in the same position for more than 1.5 minutes.

For the stomach and sides

To strengthen the abdominal muscles, there are several effective static exercises, and the list of them can be varied at your discretion and as you gain skills.

One of the effective exercises is called. It is performed lying on the floor, resting your elbows and toes on it. You need to straighten your body literally along a ruler and tighten your abdominal muscles. You should not arch your back.

The side plank is performed lying on your side. Did you start from the left side? Then we rest our left elbow on the floor, keeping our legs straight. You need to raise your body, and use your elbow and toes as support. Repeat the same on the right side.

This exercise strengthens the abdominal muscles and also reduces fat on the sides.

The following exercise can be called a classic press. Starting position - lying on your back, arms extended along your body. Without lifting your feet from the floor, you need to slightly raise your upper body and hold it in this position until the muscles in your stomach tremble.

The exercise, called , consists of lying on your back, bending knee joints at an angle of 90º and rise above the floor. The back is completely torn off the floor. The straightened arms are moved to the sides - one at a time - and secured “in the lock”. When this movement is performed, the load is placed on the sides and upper abdomen.

As you can see, almost all movements designed to strengthen the abdominal muscles are also effective for eliminating fat from the sides of the body. This includes a side plank, a classic press, and a crunch.

The main point is to freeze in one position at the very peak moment of performing the exercise.

Training the lower body

The following static exercises are designed for weight loss and buttocks.

The so-called "Roman chair" in static version. Simply put, when performing it, you must, without leaning forward, lean your back against the wall and perform a squat. In this case, the legs are moved forward so that the distance between them and the wall allows you to sit down. Wall squats occur smoothly until the fifth point drops just below knee level. The knees are spread out to the sides.

The “lying bridge” is performed on the floor. The heels are pulled towards the gluteal muscles, which must be tightly closed, and the pelvis is lifted upward. You should lean on your shoulders and feet. If full tension is achieved, then from the very beginning you will feel a trembling in the muscles.

Tighten the muscles of the back of the thigh and soft place, as well as the abdomen, easily while performing the following exercise. Lying across the bed with your legs dangling from it, you need to grab something with your hands. The legs are straightened until they reach the same line with the back.

You can effectively combat fat folds in the so-called “breeches zone” by holding your legs in weight from the original lateral lying position. So, sitting on your left side, raise your right leg at an angle of 45 degrees. After making several approaches, the position is changed.

Sitting on a chair, close your knees. Hands behind your head in a “lock” position. The legs are slowly raised, maximally straining the anterior femoral muscles, as well as the abdominal muscles.

Male version

When these exercises are performed with maximum load, white muscle fibers are activated, which increases muscle volume, builds muscle mass, and develops strength, which is often what many men try to achieve. various methods training.

A set of such exercises, if performed regularly, will help you achieve your goal without the financial expenses of purchasing the necessary equipment or visiting gyms. To master the technique of static gymnastics, only the desire of the person himself is enough.

However, in order to achieve the desired result, you must strictly follow some rules.

Each session should be preceded by a warm-up, including stretching the muscles.

During the warm-up, you need to especially work out those muscles and joints that will receive the greatest load during training.

You need to do the exercises while inhaling. Breathe rhythmically, without holding your breath.

When performing exercises, increase the force gradually - without sudden jerks.

Each movement of the complex lasts literally seconds - a total of 5-6. And the maximum voltage generally takes 2-3 seconds.

After each exercise, you need to give the muscles a rest - 10-15 seconds is enough, in other cases - half a minute to a minute.

The entire workout should not exceed 20 minutes.

One exercise is repeated 10 times.

But in order for the body to develop more harmoniously, it is advisable to combine static gymnastics with dynamic gymnastics.

One of the significant advantages of this type of physical activity is rapid recovery after training., so it can be repeated daily without fear of overtraining, as with dynamic exercises using serious weights.

An approximate “male” complex

Static exercises can be done using household equipment, for example, a chain, a metal rod, or a thick cord or rope. You can just take a wooden stick. Is there anything similar at hand? And this is not a hindrance.

Bend your elbows and, holding them at chest level, press your palm against your palm. The muscles of the arms and chest should be tense.

In the same starting position, you need to clasp your fingers together and try to stretch your arms to the sides.

Now you can try to move the wall! To do this, you need to rest your hands on it and take a comfortable static stance, while straining with all your might. At this moment, the muscles of almost the entire body should be involved in the work - from top to bottom.

Another similar exercise: standing in a doorway and resting your hands on it, try to push it apart by tensing the shoulder muscles of your shoulders and arms.

What do women need?

A beautiful, slender, flexible figure - isn’t this what every woman dreams of?

The “democracy” of static gymnastics allows women to achieve their cherished goal using the already described complexes. And you can add more like this.

Place the fingers of outstretched hands on the table. As you exhale, press hard on it, as if wanting to drive it into the floor. When inhaling, relax.

Bend your elbows and clench your hands into fists. Resting your elbows on the table, pretend that you want to move it away from you.

The following exercise helps strengthen the deltoid muscles. Performed while standing. Clasp your hands at stomach level, turning your palms up. Through effort, try to break the “lock” by jerking your elbows to the sides.

Kneeling in front of a stool, clench your hands into fists and place them with the ribs of your palms down on the stool. Press firmly on its surface.

Hands are on the head, elbows spread wide apart. Gently press on the head with your palms.

In a straight stance, with your arms bent at the elbows, lean to the sides, while keeping your pelvis motionless.

You can tighten your muscles, pump up your abs, and correct your posture not only with the help of moving and active exercises. Static load is the same effective method correct the figure, such as working on horizontal bars, exercise machines, pull-ups, squats, push-ups and other elements of sports training. It consists of lifting and holding a projectile or the weight of your own body motionless for the maximum period of time. Statics requires the same regular exercise, warm-up and stretching as any workout.

The thing is that the use of static abdominal exercises in training, in addition to targeting the abdominal muscles, also helps in mastering exercises with your own weight, such as handstands, matches, dragon flags, etc.

In my opinion, using abdominal exercises, which will be discussed below, is much more advisable than doing sit-ups every day in the hope of seeing six packs.

Many girls are afraid of losing tone in the abdominal area and pump their abdominal muscles every day, and even with a dumbbell or disc in their hands. This fear is usually present in those who eat poorly and do not pay enough attention to other muscle groups. Good tone is indeed maintained, but the result is not pleasing - the stomach becomes as if bloated.

The thing is that the rectus abdominis muscles contain a large number of white fibers that quickly increase in volume. By pumping up the abs a lot, amateurs only add muscle thickness to the fat layer. Without caloric restriction, these muscles are not visible at all, but the belly grows and the waist becomes wider.

According to the classic bodybuilding scheme, you need to do no more than 15 repetitions per set with weights. But this scheme is suitable for those who want to increase the thickness of the cubes. Girls do not need a fast pace, which does not dry out the abs, but stimulates the growth of white fibers. Slow pace and one-set training are best for women.

In normal condition, a woman should have about 20% subcutaneous fat, and the cubes are clearly visible at 10%. In order for the sculpted abs to be clearly visible, a woman will have to sacrifice her health. Another argument in defense flat stomach without abs: if you don’t go to the gym and work out on your own at home, then most likely your body is not developed harmoniously and abs in combination with skinny arms, an undeveloped back or deltoids look ridiculous. In addition, girls spend most of their time in clothes and their abs are not visible, but a thin waist is noticeable not only in a swimsuit.

Static exercises to develop strength

Body strength can be developed not only through sports such as different kinds struggle. Static exercises for developing strength begin to be mentioned in ancient Eastern techniques, as capable of bringing incredible power to the body without building muscle mass. To begin with, you can choose one of the simple complexes that does not require any equipment. These are popular isometric exercises for developing strength, developed by Alexander Zass.

The exercises of Zass, the famous circus performer and strongman, are known for their incredible effectiveness. The man himself demonstrated it, lifting a horse in front of the audience and effortlessly carrying it around the arena. He was sure that the volume of muscles is nothing compared to their strength, which can be developed without increasing muscle mass. To begin with, each technique can be performed 2-3 times, lasting 5-6 seconds.

Bend your elbows near your chest. Palm rests on palm. We press our hands on each other.
The hands take the same position, but are clasped. We try to disengage the lock by stretching our arms to the sides.
We put our hands on the wall, push it with all our might, straining our whole body.
We stand in the doorway, rest our hands on it and try to “push it apart”. All effort is concentrated in the shoulders and arms.

How to get rid of belly fat?

In order for fat to disappear from the abdomen, girls need to get rid of excess deposits throughout the body with the help of aerobic (!) exercise. The laws of physiology are such that burning fat in one specific area is impossible.

Women have a harder time burning fat and getting sculpted abs due to less testosterone. Create the right diet, be prepared in advance for long, systematic work on your body, and don’t believe the stories about how you burn off extra centimeters while doing the plank.

Contraindications

Despite the sedentary nature of static physical education, it has a number of contraindications. Women with diastasis of the abdominal muscles should not perform most of these holds. Many of them are aimed at straining the abdominal muscles, which can aggravate the situation of women's health. If you have diastasis, you cannot pump up your abs, perform various racks and twists, push-ups, shoulder lifts, and more. Therefore, in order to strengthen the rectus muscles after childbirth, you need to perform movements that are not associated with protrusion of the abdomen.

Static abdominal exercises are exercises for the abdomen and weight loss, in which the body remains motionless, but the muscles and ligaments still receive a tremendous load, regardless of who performs the exercise: a man or a woman.

Such workouts will help get your stomach in order. He needs to be given Special attention, as this is one of the problem areas, especially for women. Statics helps not only tighten the skin and strengthen the abdominal muscles, but also remove sagging and cellulite tubercles (in women), and promotes weight loss.

Benefits of statistical abdominal exercises

Why do many athletes and others choose only static exercises to correct their abdominal muscles?

The muscles and ligaments of the abdomen are strengthened and developed. The entire exercise is suitable for both men and women.
When doing statistical exercises, muscles almost do not increase in volume, but their strength increases. Thus, attention is paid to the strength factor of the muscles, which is especially important for men. At the same time, active fat burning occurs in parallel.
The workouts are simple and accessible. No expensive equipment or special training equipment is required.
Statistical ones allow you to acquire the ideal body. Especially if you combine them with other tasks.
You can train without interrupting your main activity: watching a movie, reading a book, cooking, working. Especially if you repeat some actions daily.
It takes little time: a few minutes are enough for one approach.
Muscle endurance increases and willpower appears. Such training is also used for weight loss.

Who can and should do static abdominoplasty?

First of all, this applies to those people who, due to health conditions, cannot do dynamic exercises. Basically, these are those who have suffered ligaments and joints due to injuries and diseases of the spine. The number of movements for them should be limited.

Classes are also suitable for people whose activities require absence physical activity: managers and office workers. Simple tasks can be done in work time. The technique is very simple and helps strengthen the abdominal muscles, normalizes blood flow, and serves as a good antidepressant.

Several features of statics for the abdomen in men and women

When starting static exercises for the abdomen, it is important to know the features of such exercises in order to perform them correctly and not harm your health.

For patients with heart problems or vascular diseases, reduce the load. It is advisable that the training course be selected by a specialist. The same applies to those who are trying to lose weight.
A good addition to statics are exercises that will help improve body flexibility and abdominal firmness. If you want to regulate muscle volume and body contour, you can use dynamic exercises.
Statics can be performed in the form of circuit training.
Static training can be done at home without using additional equipment or devices.
The achieved result depends on the load on the abdominal muscles. This is especially true for losing weight. To reduce the volume and improve muscle tone, it is enough to train half-heartedly. Training at full capacity will help make your abdominal muscles strong and voluminous.
During training, it is important not to overdo the load on the body. This can lead to problems with the heart and blood vessels, and impaired blood flow.
Tasks can be selected depending on your training experience and muscle strength.
After training your abdomen, it is better to do muscle stretching exercises and breathing exercises.

The most popular static abdominal exercises

The 4 most effective and popular static simple abdominal exercises: their advantages, difficulties and the essence of the exercise.

Legs hanging

Benefits: One of the most effective static exercises. There are many variations of its execution, but the “law” is important for everyone: it’s better when it’s harder. When performing the exercise, the entire abs are worked out, but the main attention is paid to the lower abs.
Difficulties: It is very difficult for beginners to do it, since the stomach is pumped up much slower than the abs are pumped up. If there has been no frequent physical activity before, the heart rate rises very quickly, which can negatively affect the health of people with high blood pressure and older people who are unprepared for physical activity.
The essence of the exercise: To perform this static workout, you need to go to the horizontal bar and hang on it. Use a straight grip and tighten your stomach. Arms should be straight, shoulder width apart. In the starting position, your legs should be straight, you can slightly tilt them back. Having fixed this position, you need to inhale and hold your breath, and begin to gradually raise your legs to an angle of 90°. Having reached the desired angle, you should stay in this position for a couple of seconds. After this, slowly and gradually return the legs to the starting position. Repeat the exercise the required number of times. Most often performed by men.

Forward twist

Benefits: Works the upper abs well. It can be performed in any position: lying on the floor, on a bench, or using a special exercise machine (you can do exercises with a greater load on it). The number of repetitions in this case is up to 15, approaches – up to 6.
Difficulties: It is forbidden for people who have omitted internal organs. This is due to the fact that the exercises are performed mainly in a sitting position, which can further aggravate the situation.
Essence: Lie on the floor or other selected surface. Legs bent at the knees, feet on the floor. Place your hands behind your ears and bend your elbows. Inhaling air, the body lifts off the floor and rises, while twisting occurs. At the highest point, stop for a few seconds and smoothly lower to the starting position. If you want to complicate the exercise, you should not bend your legs at the knees, but lift them up. In this case, twisting is carried out only with raised legs. For greater stability, you can use. There are several twisting techniques: overhead with arms, double twist, oblique twist, side or reverse twist, and other types. All of them contribute to weight loss.

Holding static tension with your stomach

Advantages: There are many options for implementation (both with and without support). When performing static exercises, the deep abdominal muscles are used, so weight loss occurs primarily in this area.
Difficulties: You definitely need backup if you have never done static balance exercises until your body gets used to the load. The training will not give any effect and will be difficult to perform if you do not adhere to proper breathing.

Plank

Take a lying position, bend your elbows, and rest on the floor. This position is maintained for 50-60 seconds.

This is just a small part of static exercises that will help put your figure (especially in the abdominal area) in order and contribute to faster weight loss. In order to achieve the desired result, both men and women only need to complete at least a few of them in a timely manner. Properly selected tasks, correct execution and a little perseverance will very quickly help you acquire the figure of your dreams.

The article was checked and approved by Yulia Igorevna Mosalova, a specialist in adaptive physical culture- cm.