8 Best Exercises For Perfect ABS

8-best-exercises-for-perfect-abs

Love sports, so now willing to share with you another express workout that will help to remove the stomach for the slightest time. Only 2 weeks of regular exercise – and you will notice the first positive results!

Perfect ABS, it is desirable to carry out at least every other day and at the same time to comply with the minimum diet. And will soon be able to boast of a beautiful belly with the following exercises for perfect ABS!

Exercises for perfect ABS
First level

1. Butterfly Press

  • Lie down on your back, bend your knees and spread legs apart, keep your feet together and hands behind head.
  • Without bending your back, slightly raise the body and hold this position for a few seconds.
  • Get down to the starting position.
  • Repeat the exercise 10 times.

2. Exercise for abdominal oblique muscles

  • Lie down on your back, bend your knees, hands along with the floor.
  • Slightly elevate body and forward the left hand, and then right.
  • The head and neck should remain on the same line, and the lower part of the back – press to the floor.
  • Repeat 15 times on each side.

3. Planks

  • In this complex exercise bar, 10 sets of 3 seconds.
Average level

4. Drawn to socks

  • Lie down on your back, lift your legs and arms to socks.
  • Back and legs do not bend.
  • With 2 sets of 15 repetitions.

5. Biking

  • In the lying position slightly elevate body, hands behind head, back straight.
  • Touch the elbow of the right hand of the left leg knee and vice versa.
  • Repeat the exercise in each direction 15 times.
  • Do 2 sets.
Advanced level

6. Knees up

  • For this exercise, you need to hold fast to the backs of chairs.
  • Slightly bend your elbows, shoulders slumped down and relax your neck.
  • Slowly lift the knees up.
  • Do 3 sets of 10 times.

7. The legs on the sides

  • Lie down on your back, arms out, legs up.
  • Keeping the body off the floor put feet flat on the right side and then the left.
  • Do 2 sets of 15 times on each side.

8. Exercise with the ball

  • Lie on hands as in planks and put your legs on the ball.
  • Keep your back straight, and lift the legs one by one by a few centimeters.
  • Here campaign 2 to 15 times.

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