The rise of the body to the knees while lying

One of the basic exercises for the muscles of the abdominal wall, it will allow to load primarily the upper sections of the rectus abdominis muscle, tone up, work out the contours of its beams.

Core muscles

The rectus abdominis
Accessory: external and internal obliques

Options

The exercise can be performed both indoors and at home, lying on the floor, the legs can start to do something stop or ledge, and if you are together with your partner ask him to hold your feet. In addition, the legs can simply be put on the floor, or put on the bench.

Technique

• Lay on the floor Mat, lie down on it, feet on the floor or bench so that the angle in the knee joints were straight. Hands can be crossed on the chest or have a head, look to focus up. This is your starting position.
• Now breathe in, tighten your abdominal muscles, and in one motion lift your body off the floor, as if trying to touch your knee with forehead.
• At the top point, hold, feel the mounting tension of the abdominal muscles, try to cut them even more, up to a maximum, then exhale and slowly descend back to the original position.
• If you want to achieve the best possible result, press release and at the bottom, just try not to touch the blades of the floor. The load on the press in this case is the maximum. To further increase the load, take up the additional burden, "shoot" from the rod or dumbbell. Of course, it makes sense, if the normal version was too easy for you.

Tips

Do not attract his neck to the knees, it may have a negative impact on the cervical vertebrae. Don't do rotational movements with the shoulder in one or the other, otherwise you may suffer the intervertebral discs, leading to pain, reduced mobility, and other unpleasant "joy"

Perform each exercise 20 times in 4-5 approaches. And remember – the main goal here is not weight, and not even give relief, and maintaining good muscle tone that serves as protection from injury during squats, rods and other heavy exercises.