within three minutes. The performance of each exercise is divided into time intervals, allowing you to make each individual episode of the lesson flexible. On average, each repetition lasts about two seconds. This means that within 30 seconds you can complete 15 to 20 reps. Recommendations and examples will clarify possible questions.

THE PERFECT WORKOUT

Below is a schedule for an ideal abdominal workout.
one. Разминка
2. Special warm-up of the muscles of the neck and lower back (stretching)
3. Breathing exercises for concentration
4. Ideomotor training: mental representation of those areas of the abdominal press that will work
5. A moment of powerful psychological attunement
6. Performing the exercise under constant mental control
7. Cooldown: breathing exercises with concentration
8. Ideomotor training: mental (within a second) representation of an ideal movement technique
9. Now shake up and the workout is over.
Lesson program

DAY 1
LOWER ABDOMINAL TRAINING

The workout has three parts. Its purpose is to give shape and increase the tone of the muscles of the lower abdomen.
Recommendations
The ultimate goal of the workout is to complete all exercises without rest. This, of course, depends on the level of your physical fitness. Below are examples of how training is conducted at various levels of fitness.
First level. You may not be able to exercise even one part of your workout without rest. Do your best within the three minute period. Do not fall into despair - your muscles will gradually become more strong.
Average level. Having an average level of physical condition, you should rest only in between parts of the workout. At the beginning, you will be able to complete only two parts of the lesson in three minutes. Your goal is to complete all three parts completely, gradually reducing the rest time between these parts.
Advanced level. Being at an atom fitness level, you should be able to complete all three parts of the workout with minimal rest intervals between these parts (no more than a few seconds). As you build strength and endurance, you can start using light weights, use an incline board, and change the pace of your repetitions.

WORKOUT PLAN

A detailed description of the exercises is provided below.

Part one

Raising the pelvis: 30 seconds Approximate number of repetitions: 15-20 Pulling the hips to the chest: 30 seconds 15-20

Part two

Raising the pelvis: 30 sec 15-20
Pulling the hips to the chest: 30 sec 5-20

Part Three

Raising the pelvis: 30 sec 15-20
Pulling the hips to the chest: 30 sec 5-20

AN EXERCISE

Raising the pelvis in the supine position
STARTING POSITION:
Lie on the floor on your back, lift straight legs straight up (knees can be slightly bent). Place your arms along your torso, palms down, relax the muscles of your head and neck.
PERFORMANCE УПРАЖНЕНИЯ:
Tightening the muscles of the lower part of the abdominal press, stretch your legs straight up, lifting your pelvis off the floor. Slowly lower yourself down until your pelvis lightly touches the floor. Repeat.

AN EXERCISE

Pulling the hips to the chest
STARTING POSITION:
Lie on the floor, on your back, relax the muscles of the head and neck. Raise your knees bent so that your thighs are at right angles to your upper body and your shins are parallel to the floor.

Performing an exercise

PERFORMANCE УПРАЖНЕНИЯ:
Tightening your lower abdominal muscles, lift your pelvis off the floor and pull your hips toward your chest. Slowly return to the starting position and touch the floor with your pelvis. Repeat the exercise. Variation of the exercise: put one hand behind your head and the other in the lower abdomen to feel the work of the muscles of the lower abdominals.
INSTRUCTIONS FOR PERFORMING THE EXERCISE:
• Make sure the job is being done right muscles of the lower abdomen. When performing the exercise, do not roll onto your back.
• Make sure that when you return to the starting position, you only lightly touch the floor with your lower back and immediately do the next repetition. Don't relax and don't lie down on the floor.
• The tension of the abdominal muscles should be constant.
• Concentrate your attention on the work of the muscles.
• Use your hands for balance, but don't push yourself with your arms.
• Keep your head and neck muscles relaxed.

DAY 2
OBLIQUE TRAINING

This workout also has three parts. Its purpose is to make the lateral muscles of the body strong and elastic, thus creating a kind of muscular corset in this area of ​​​​the abdomen. There is no need to increase the volume of muscle mass in this area, because this is the waist area. Additional muscle tissue may look like body fat. Thus, having built up a large amount of muscle tissue, you will become more like a beefy boxer than a fragile creature with a wasp waist.
Recommendations
As with all workouts, your ultimate goal is to complete the full amount of physical activity without rest. How soon you can achieve this depends on your initial fitness level. The following are examples of how training is performed at different initial levels of fitness.
First level. You may need to rest for ten to fifteen seconds after each exercise. At first, you will hardly be able to complete the load of only one first part of the workout for three minutes. Do not despair, gradually move on to the second and third parts, trying to reduce the rest periods between sets over time.
Average level. Having reached the average level of fitness, you should limit yourself to rest periods between parts of the session. At first, you will probably only be able to complete the first and second parts of the session within three minutes. Your goal is to complete the physical activity of all three parts of the workout without rest.
Advanced level. Having reached this high level of physical condition, you should perform the entire planned load with minimal rest periods between parts of the workout. They should be no more than a few seconds. As To improve your physical condition, you can start using weights, incline boards or go for nougat changes in the pace of exercise.

WORKOUT PLAN

A detailed description of the exercises is provided below.

Part one

Torso flexion in the supine position with a twisting motion: 30 seconds each side - 60 seconds in total (approximately 15 reps each side)

Part two

Upper body twists: 30 seconds each side - 60 seconds total (approximately 15-20 reps each side)
Part Three "Ловля мяча": 60 секунд (15-20 повторений в каждую сторону)

AN EXERCISE

Trunk flexion in supine position with twisting motion

STARTING POSITION

Lie on your back, bend your knees so that your feet are completely touching the floor, relax the muscles of your head and neck.
PERFORMANCE УПРАЖНЕНИЯ:
Slightly lift your shoulder blades off the floor and stretch to the right, trying to bring the right side of the chest closer to the right thigh (bend to the right). When you have completed this movement with the maximum amplitude possible for you, raise your torso and stretch your left shoulder to your right knee. Then, without stopping the movement, do the same on the other side, that is, lower the left shoulder to the starting position, connect the shoulder blades (which are still not on the floor) and bend as much as possible to the left, and then stretch the right shoulder to the left knee. Try to perform the exercise so that during the entire 30 seconds of the exercise your shoulder blades do not touch the floor.

Performing an exercise

INSTRUCTIONS FOR PERFORMING THE EXERCISE:
• Bending to the right and to the left at the waist are performed in the same way as bending to the sides in a standing position, except that you are in a horizontal position;
• By lifting the upper body, you transfer tension to the abdominal area and give yourself the opportunity to perform bending of the torso in the waist area to the right and left;
• Trunk flexions to the right and to the left are performed with the maximum possible amplitude;
• Do not rest your shoulder blades on the floor for the entire 30 seconds of the exercise. Rest if necessary;
• Cross movement is performed with small amplitude. You only slightly raise your torso and reach with your shoulder towards the opposite knee.

AN EXERCISE

Upper body twists
Exercise "Catching the ball"
Starting position:
Lie on your back, bend your knees so that your feet are completely touching the floor, stretch your arms forward.

DAY 3
UPPER ABDOMINAL TRAINING

The purpose of the workout is to develop the muscles of the upper abdomen. For this, an exercise is used: lifting the upper body in the supine position. It is performed in various versions, which ensures a versatile effect on the indicated area of ​​the abdominal press.
Recommendations
As with all workouts, your ultimate goal is to complete the entire amount of physical activity without rest. How soon you can achieve this depends on your starting level of fitness. The following are examples of how training is performed at different initial levels of fitness.
First level. You may need to rest for ten to fifteen seconds after each exercise. At first, you will hardly be able to complete the load of only one first part of the workout for three minutes. Do not despair, gradually move on to the second and third parts, trying to reduce the rest periods between sets over time.
Average level. Having reached the average level of fitness, you should limit yourself to rest periods between parts of the session. At first, you will probably only be able to complete the first and second parts of the session within three minutes. Your goal is to complete the physical activity of all three parts of the workout without rest.
Advanced level. Having reached this high level of physical condition, you should perform the entire planned load with minimal rest periods between parts of the workout. They should be no more than a