Abdominal muscles are most athletes must interest in it because it is the center of the body and the basis of other muscles , and this , as well as elegant appearance with tight clothing , so Here is a selection of exercise that makes the abdomen tight at its strongest .
1. Exercise Ball Crunch
Are advised to carry out this exercise during the 3 sessions per day , Using a large ball dedicated to it Mark your back lying on them, and set your feet on the ground , then place your hands by your side and your own rose up and then down slowly for several times.
2. Flat Bench Lying Leg Raise
You can do this exercise by lying down on the " Bench " so that نصفك becomes Top upon Rgelak the مثبتتان in the air , then put your hands down your back , and then lift your legs forming a right angle , and then Anzlhma again to start mode , and so on.
3. Oblique Crunches
Using the " pinch " himself You can do this exercise, by lying down on the floor and put two men on Alpinc , to be more like a place to sit , then place a palms down your head and the other side, then lift your shoulders off the ground at an angle to make the elbow as soon put his knee, and then return to the starting mode again , the spectrum interchangeably with the same number of times with the other hand .
4. Reverse Crunch
This exercise needs to be same as the previous situation , but without the use of the " Bench " , then you are making your knees close to your chest and then return to starting position slowly again , and so on .
5. Seated Barbell Twist
Sit on the " Bench " to make light weight ( bar) , putting him behind the neck and holding hands on Monday , and then semi - rotation left and right and you're sitting in your place several times.
6. Barbell Squat
Lift heavier weight in the same way as the previous exercise , but this time will be standing up , and then start to go down into a squatting position and then slowly rise again, several times.
7. Dumbbell Lunges
Catch Tkulain small in your hands , then place one of your feet forward and the other backward like you're in standby mode to run , and make your chest upright and your hands down, and then descend to the bottom and then rise several times.
8. Pushups
Push-ups that are famous through the installation of your hands and your feet on the ground parties , with the decline until chest almost touches the ground, and rise again several times until you reach the maximum number you can do .
9. Single-Arm Push-Up
Do exactly the same the previous exercise , but using a hands then other interchangeably, and bearing in mind that when you are based on one the other down your back .
10. Jackknife Sit-Up
Lie on the floor , and an individual arms up , then lift your arms and legs in order to be at a 45 degree angle and then lie down on the ground again , and so several times.
11. Plank
Mark yourself in a position that exercise pressure again, but this time do not prove palms on the ground , but Mark your arms until elbow مثبتتين the greatness forward to be your eyes straight and your body Vda , for a period of one minute , at least.
