6 Simple Abdominal Exercises To Do Every Day - Walla! health

2021-03-06T22:04:35.766Z

For a whole year now many of us have been without much movement at home. So we decided to keep you at home but work on your abdominal muscles, not just because summer is approaching, but because they affect your entire posture, and also your mind

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6 simple abdominal exercises that are worth doing every day

For a whole year now many of us have been without much movement at home.

So we decided to keep you at home but work on your abdominal muscles, not just because summer is approaching, but because they affect your entire posture, and also your mind

Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading

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what is needed?

Mattress and smile

how to perform?

Perform each exercise for 45 seconds. Perform the exercises in sequence, repeating the set 2-3 times with a one-minute break between sets.

A strong abdomen improves posture and reduces back pain.

Karin Lazarovich Zanzori practices (Photo: Osnat Perlstein)

Exercise 1: Lifting a leg

We leaned on our forearms, legs bent together.

While exhaling, lift one leg, inhale, lower and perform with the other leg, performing alternately.

Maintain an active abdomen and a stabilized pelvis.

Exercise 2: Lifting both legs together and semicircles

Continue in the same position and lift two tight legs while exhaling, lowering back in inhalation.

Note that the back remains stabilized and that you do not increase the lumbar arch as the legs move.

Then perform with the legs bent half circle to the right and half circle to the left.

The farther your feet are from the pelvis the more work you will feel in the abdominal area.

Exercise 3: Abdominal raises with a clap

Lie on your back, legs bent at 90 degrees, arms outstretched back to the ear catchers, exhaling to a high abdominal bend while clapping a spoon behind the knees.

Inhaling returned down.

Exercise 4: V increases

Lie on your back with your arms outstretched behind your head and your legs outstretched on the mattress, while exhaling as one unit up to form a V-shape in the body with an open chest.

Inhaling descend back, in ascents try to keep the tailbone rolled in so that the lower back is rounded.

Exercise 5: Side plank

Lie on your side, place your forearm on the mattress, while exhaling, detach your body from the mattress and send your hand stretched up to the side of your head.

Inhale and get down with the body without touching the mattress completely.

Note that you are not "collapsing" in the lower shoulder area.

Exercise 6: Plank on the forearms

Perform a plank on the forearms, feet pelvic-width apart.

Raise your right foot slightly and make a flex and point movement in the other foot, maintaining the height of the foot in the air and then changing legs.

Perform alternately and maintain a relaxed breath.

Be careful not to overdo the lumbar arch, and that the shoulder area is not overloaded.

Karin Lazarovich Zanzori is a graduate student in Sports Science (MSC), one of the owners of the "Pilates City" studio - Pilates Equipment Studio in Tel Aviv, and online classes