Content

• Steps
• Tips
• What do you need

Although many people are used to pumping their abdominal muscles while lying (on the floor), lifting their torso an indefinite number of times, this method is not the only and irreplaceable. You should also exercise while standing, which will increase your stamina and overall fitness, in addition, pumping the abs while standing with a healthy ratio of body fat will contribute to better visibility and beauty of the abdominal muscles.

Steps

1. 1 Find a level surface where you can swing your arms and legs comfortably and safely.
2. 2 Do 2 kinds of alphabet press exercises.
   • Stand straight, feet shoulder-width apart, knees slightly bent. Hold a medicine ball (medicine ball) weighing 2.5 to 7 kilograms at chest level. Then, begin to draw the letters of the alphabet with slow and smooth movements of the hands with the ball. Stand still without leaning forward, using your abdominals to maintain stability, which will give your abdominals a better ability to balance your entire body.
   • Stay in the same position, using the medicine ball to mentally draw larger and larger letters and numbers. Move your torso to perform wider movements that will develop the mobility and agility of your abs.
3. 3 Canoe exercise.
   • Keep feet about a meter wide. Bend your knees slightly, but do not pinch them.
   • Place your arms together in the chest area.
   • Move your collected hands down to your right thigh, making this movement as if you were paddling a canoe. You should not move the torso and hips when performing this element.
   • Then move your arms to the starting position at the ribcage before you bring them to your left thigh.
   • Perform these movements alternately for 10 approaches on each side.
4. 4 The next element will be pulling the knees up to the elbows or chest.
   • Stand still, extend your right arm high up, and extend your left leg to the side, forming a solid diagonal from the fingers of the right hand to the outstretched toes of the left leg.
   • Lift your left knee up while lowering the elbow of your right hand down so that the elbow and knee meet each other in the abdomen or chest area.
   • Repeat the exercise 10 times, and then do the same on the other side.
5. 5 Hammer exercise.
   • Place your feet one meter wide and bring your hands together at hip level.
   • Squat down slightly so that the angle of your knees is 90 degrees.
   • Rush up to a standing position, while bringing your collected arms out to the right and up above your head.
   • Squat down again and lower your arms to the level of your hips, and then push your torso up, extending your arms above your head and to the left. Maintain tension in your abs.
   • Repeat 10 times on each side.
6. 6 Finish off by pumping the lateral abdominals.
   • Place your feet at hip level and bend your knees slightly.
   • Extend your right arm above your head. >
   • Shift your body weight to your left leg, turn your right foot outward and raise your knee as high as possible, lowering the elbow of your right hand to meet the knee.
   • Repeat 10 times on each side.

Tips

• Use dumbbells to strengthen your arm muscles.
• Take dumbbells of a comfortable weight in your hands when doing exercises "canoe" and "hammer".
• Lunge on one leg or take a half-squat position to complicate the alphabet exercise.

What do you need

• Medicalball
• Dumbbells