Pump up for T-shirt season: arm exercises with a bodybar (PHOTO)

Beginners, as a rule, pay little attention to training their shoulders and upper arms (this is not a generally recognized value, like six-pack abs or rounded buttocks). Meanwhile, adequate physical activity not only helps to make these areas more toned and sculpted, but also generally speeds up metabolism. “The muscles of the shoulders and upper arms are metabolically active areas: that is, by strengthening them, you will burn more calories even at rest,” says Biji Gaddour , an American metabolic training expert and author of Your body is a your barbell ( can be translated as “Your body is your barbell”).

Arms are usually pumped with dumbbells. But not only they help give this part of the body tone and seductive relief. A bodybar (gymnastic stick) also copes well with this task. The length of this projectile is 100-120 cm. Weight is from 1.5 kg to 18 kg. Experts often advise beginners to use a stick weighing 2-4 kg, but for our complex you will need a heavier projectile.

“Take a bodybar that weighs 6-8 kg: with it you will give your muscles a good workout, but will not over-pump,” says Ruslan Panov , group program trainer in the “expert” category at the federal network of fitness clubs X-Fit. “It is worth noting that in exercises with a bodybar, such a chain of movements is created when the limbs move and, accordingly, develop symmetrically, and you no longer need to control the technique from the trainer.”

Don't forget: strength exercises alone are not enough to create beautiful arm relief. “It is important not only to strengthen muscles, but also to reduce the volume of fat. Any cardio exercises twice a week and, of course, a balanced diet will be useful for this,” says Ruslan Panov.

Pump up for T-shirt season: arm exercises with a bodybar PHOTO

Arm curl with bodybar

Stand straight, feet shoulder-width apart. Tighten your core muscles. Take the bodybar with an overhand grip with both hands, placing your hands shoulder-width apart. Lower your arms in front of you. Bend your elbows and lift the bodybar to the level of your collarbones, pulling the backs of your hands toward your shoulders. Feel how your biceps and forearms work. Return to starting position and repeat.

Arm raise with bodybar

The starting position is the same. Maintaining your posture, smoothly raise your straight arms with the bodybar in front of you to shoulder level. Make sure your arms are parallel to the floor, do not lift your shoulders or jerk. Return to starting position and repeat.

Bodybar press up

From the same starting position, bending your elbows, lift the bodybar to your shoulders: your arms are pressed to your body, your palms are facing forward, the barbell is at the level of your collarbones. Straighten your arms and, pointing your hands up and slightly forward, lift the bodybar above your head. Don't lift your shoulders. Return to starting position and repeat.

Moving the arm to the side

Stand straight, feet shoulder-width apart. With your right hand, take the bodybar by the middle and lower both arms along the body, the projectile is parallel to the floor. Raise your right arm to the side to shoulder level, bending it slightly at the elbow. Feel the triceps working. Smoothly lower to the starting position and repeat. After doing the required number of approaches, perform the exercise for the other arm.

French press

Lie on the floor, press your lower back to the floor, bend your knees and place your feet on the floor at a comfortable distance from your buttocks. Take the bodybar with both hands with an overhand grip and lift it in front of you to chest level. Make sure your arms are perpendicular to the floor. Lowering the bodybar to your head, at eye level, bend your elbows to a right angle (forearms will be parallel to the floor). Return to starting position and repeat.

Triceps push-ups

Get into a push-up position on your knees with your hands under your shoulders. Smoothly lower your body towards the floor, pointing your elbows along your body. Make sure your spine is in one straight line from your tailbone to your neck. Return to starting position and repeat.

Diamond push-ups

Take a push-up position from your knees, fold your palms into a diamond shape (connecting the thumbs and index fingers of both hands) under the solar plexus. Point your elbows back, but do not press them against your body. Do not bend at the lower back: the spine should be straight, as in the previous exercise. Bend your arms and lower yourself to the floor. Return to starting position and repeat.

Stretching

Stand at arm's length from the wall and turn your left side towards it. Place your left palm on the wall so that your hand is slightly above parallel with the floor, pointing your fingers away from you. Move the brush along the wall behind you. Feel the stretch in your core muscles. Hold this position for 20-30 seconds and repeat the stretch on the other side.

Start training now and in a month and a half you will see the first results!

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What is a bodybar

What is a bodybar? This is a gymnastic apparatus in the form of a weighted stick. The device is widely used during aerobics and fitness training. The bodybar is actually a metal tube. The outer covering can be made in the form of a rubberized or plastic shell. The ends contain weighting knobs.

The length of such shells ranges from 70 to 120 centimeters. According to the presented parameter, a gymnastic stick is selected based on the height and length of the user’s arms. Children are often offered models of the shortest length. Adults, as a rule, choose shells of maximum length.

What is the weight of the bodybar? Manufacturers of such sports equipment paint them in certain colors for classification purposes:

• yellow – up to 2 kg;
• red – 4 kg;
• blue – 5 kg;
• purple – 6 kg;
• orange – 7 kg;
• raspberry – 8 kg;
• gray – 10 kg or more.

Tips for choosing

Bodybar
Before you start doing exercises with a bodybar, it is important to choose the right equipment. Products differ in weight, length, tip colors

The latter does not affect the quality of the workout, but will help you understand how much mass the stick has.

The weight of the gymnastic apparatus is usually selected according to the level of physical fitness. If a woman is just starting to exercise, it is recommended to take no more than 3 kg. For persons who are already somewhat prepared - 4–6 kg. Those who exercise regularly can experience 5–9 kg. Professional athletes - 10–18 kg.

The ends of the bodybar can be of different colors. A certain color means a certain weight. The decoding is as follows:

• yellow - 1.5–2 kg;
• light green - 3 kg;
• red - 4 kg;
• blue - 5 kg;
• purple - 6 kg;
• orange - 7 kg;
• pink - 8 kg;
• gray - 9–10 kg;
• black - 11 kg;
• lilac - 12 kg;
• green - 14 kg.

As for the length of the bodybar, they look at convenience, take into account height and age. It is better for adults and tall people to take a product of 90–120 cm. For short people, teenagers, and children, it is better to take 70–90 cm. In general, the length of the apparatus should be proportional to the height of the student.

The weight of the bodybar is selected depending on the level of physical fitness of the athlete - beginners should start training with a 3-kilogram projectile. The length of the bodybar should be proportional to height

Pros and cons of working with him

Anyone can exercise with a bodybar. People of any age and fitness level can find effective movements using the apparatus. To choose the right simulator, you will need a preliminary consultation with a specialist.

It is recommended to conduct the first classes under the guidance of a trainer, who will help you select equipment, adjust the load and the correctness of the movements performed. Groups should be small so that the specialist can pay maximum attention to each participant.

The advantages of using a bodybar are:

• Ease of use. Beginners can easily master the technique of performing the exercises.
• Convenient sizes. You don't need a lot of space to store it. The rod fits easily under or behind furniture.
• Variety of exercises offered.
• Use for working out muscles in almost all areas of the body.
• Improving coordination and overall endurance of the body.
• Low threshold for injury. The stick has a rubberized shell that prevents your hands from slipping on the surface.
• Uniform load. This is achieved by distributing the weight along the entire length of the projectile.
• Quickly build muscle corset in any area of ​​the body.
• Relieving accumulated energy during sedentary work.
• Affordable prices. The simplest models will cost a little more than 200 rubles.

Exercises with a bodybar are not recommended for women if they have:

• cardiovascular diseases;
• high pressure;
• varicose veins on the legs.

Before you start exercising, you should consult your doctor. The key to the effectiveness of training with a bodybar is the repetition of exercises with the gradual addition of a few more approaches to the average number of approaches. Their number within 1 lesson should be at least 2.

An approximate lesson plan is as follows:

When working with an apparatus, you need to breathe correctly in order to gain benefits from the exercise and not cause harm to the body.

Everything ingenious is simple

Actually, yes - everything is very simple. Because a bodybar is a steel stick for sports. And to prevent your hands from slipping, it has a rubberized surface.

Sports equipment for everyone

By the way, there are both wooden and plastic models. But both of them are not fully considered bodybars.

The weight of the wooden one depends only on its diameter and length, while the plastic one is too light - it is used in martial arts classes.

His knobs come in different colors, each color corresponding to a specific weight category.

There are no uniform standards, but in general the classification looks something like this - from the lightest yellow, green, red to crimson and gray, which corresponds to a weight from 1.5-2 kg to 8-10 kg. The average length is from 90 to 120 cm (choose according to your height).

And be careful when purchasing - check the weight of the projectile; different manufacturers have different color markings on the scales.

This equipment is suitable for everyone - children, women, men, beginners, amateur athletes and even professionals.

Pros of classes

They are visible, as they say, with the naked eye.

Compactness

An excellent tool for training both in the gym and at home. Such a stick can be stored anywhere in any, even a very small apartment, and it does not require a special place during training.

Availability

The affordable price is a definite plus of this equipment. It is influenced by the manufacturer and material of manufacture, but in general the cost starts from 200 rubles.

Advantages - nothing but benefits

Working out with a bodybar, you:

• correct your posture
• improve coordination of movements
• increase your strength and endurance
• strengthen a variety of muscles - arms, legs, back, shoulder girdle, abs, upper and lower extremities
• develop joint mobility
• and of course you will lose weight - it is believed that in half an hour of intensive exercise you can lose up to 500 kcal.

Simple tips for better results

If you practice on your own, it is best to take a position in front of the mirror: this will make it easier for you to control yourself. Don't forget to warm up at every workout

Include in it the simplest, but no less effective exercises - bending over, swinging arms/legs, squats, jumping rope, etc. Pay attention to your back - it should be straight. Breathe evenly. The load on the muscles occurs while inhaling, relaxation occurs while exhaling. One approach, as a rule, is 15-20 repetitions

Total approaches – 2-3. The pace is initially average, but gradually, with increasing training, it can be increased. Start with a minimum of 1.5-3 kg. The optimal weight is 6. And the more intense your workout, the heavier the stick; professionals already choose a weight of around 9 kg.

Well, now – the most basic, common and effective

Price

The cost depends on the manufacturer and material. The most affordable plastic products, wooden gymnastic sticks, are a little more expensive. The most expensive metal shells.

Wooden shells are made from beech and birch and are heavier than plastic products. Also, an improved option that is not cheap is a gymnastic stick with shock absorbers.

The cheapest models cost 50–80 rubles, the average price is 170–350 rubles.

Manufacturers of sports equipment present the following models:

1. 4You. A beech product, 120 cm long, costing 220 rubles.
2. Noname U624 . A plastic product, 106 cm long, price 63 rubles.
3. Sovtekhstrom U623. A plastic product, 71 cm long, price 63 rubles.
4. Italveneta (Italy). Length 100 cm, costs 340 rubles.

Advantages

We found out what a bodybar is. Now let's look at the advantages of the invention. First of all, among the advantages, it is worth noting the possibility of using the device as an alternative to a barbell and dumbbells. When doing aerobics and fitness, the bodybar turns out to be much more convenient compared to the above-mentioned equipment. It's not that bulky. In addition, it does not have removable weights at the ends of the bar, which reduces the likelihood of accidental injury.

Exercises with a bodybar make it possible to get a positive effect after the first workout. Indeed, during classes the load is applied to almost the entire body. Regular use of the device guarantees progressive muscle building. By performing various exercises, you can quickly correct your own shape.

Among other things, training with a bodybar looks like an effective solution for correcting posture and strengthening weak back muscles. This becomes especially valuable for people who lead a sedentary lifestyle and are forced to do sedentary work.

Where to buy a bodybar for fitness inexpensively

In Moscow, the price of a good steel projectile starts from 750 rubles.

(a wooden analogue can be purchased from 200 rubles), in St. Petersburg from 740 rubles. (a wooden analogue can be purchased from 100 rubles.)

If you are not lazy, then with the help of a body bar and simple exercises you can restore muscle tone and get yourself in good shape.

The main thing is to exercise regularly and with pleasure!

What is this - a bodybar? A set of exercises with a gymnastic stick for women:

Exercises with a bodybar for arms and legs:

A bodybar is a gymnastics stick for strength training in aerobics. The projectile is a steel stick with a length of 90 to 120 cm. To prevent slipping and minimize injuries, it is rubberized and round tips are attached to the ends. For convenience, manufacturers have painted the tips in different colors; now you can determine the weight of the projectile from a distance and reach out to the right one. Thanks to the different weights, the bodybar can be used by both professionals and amateurs.

Bodybars perform the functions of a barbell, with the only difference: you cannot add additional weight to it. A gymnastic stick is a cross between dumbbells and a barbell. The simulator is easy to use, just decide on the desired weight and you can start exercising.

Professionals give some advice:

Beginners should purchase exercise equipment weighing from 1.5 to 3 kg.

For young athletes, heavier weight body bars are suitable – 4.5-6 kg.

Experienced athletes can apply a load of 9 kg.

Gymnastic poles with a maximum weight of 12-18 kg are intended for professionals.

If you are short, you should pay attention to short body bars; tall people find it more convenient to use long exercise machines. In order for exercises with a bodybar to be beneficial, you need to learn how to breathe correctly, otherwise you can harm your health

Any fitness instructor can help you master proper breathing.

In order for exercises with a bodybar to be beneficial, you need to learn to breathe correctly, otherwise you can harm your health. Any fitness instructor can help you master proper breathing.

The bodybar is ideal for resistance training. The apparatus allows you to train agility, coordination and endurance. By exercising with a gymnastic stick, you can improve your posture, tighten the muscles of your chest and buttocks, and get rid of extra pounds. One intensive workout lasting 1 hour makes it possible to lose up to 500 kilocalories. This is a very decent figure. After 25 years, a person’s metabolism slows down, muscle mass decreases, body looseness and cellulite appear. Every year 2-3 kg of muscle turn into fat

By correctly focusing on the right exercises, you can work a specific muscle group and correct problem areas

A huge number of exercises using a bodybar have been developed. Before choosing the right complex for yourself, decide on the purpose of your training. This could be regular exercise, a complex aimed at losing weight or correcting posture, restoring muscle tone.

Exercises with a bodybar should be carried out progressively. In the first lessons, it is quite enough to perform the exercise 20 times, add several repetitions over and over again. Each exercise is repeated in several approaches, there can be 2 or 3, depending on your level of fitness.

The bodybar is a very compact tool; you can find a permanent place for it even in a small apartment. You can purchase this sports equipment at any sports store; the price ranges from 800 to 1000 rubles. This is one of the most inexpensive but effective exercise machines.

To lose weight and get in shape, you don't have to go to the gym. One single and very simple exercise machine – a body bar – is quite enough. But before you start training, find out how to choose this equipment and use it correctly.

Secrets of proper selection

In order for your purchase to be beneficial and not leave you disappointed, you need to take into account several nuances of bodybar sticks:

Weight. For beginners, a reasonable load would be a projectile weighing up to 4 kg. In the case of periodic training (a couple of times a month), you can try working with a weight of up to 6 kg. This figure reflects the average level of physical fitness.

If you are a regular visitor to sports clubs, then take a closer look at products weighing 7-9 kg. Advanced professionals prefer the maximum weight of the projectile. As the weight of the bodybar used increases, muscle activity increases. But if you have zero training experience, it’s not worth taking risks; it’s better to gradually move from light to heavy weights.

Length. Everything is simple here: a person’s height is proportional to the length of the projectile. Otherwise, discomfort may occur during the training process. You must purchase the product in professional salons and sports-oriented stores. They offer high quality and safe products. Competent employees will answer your questions, provide advice and help you choose a bodybar.

Price. The price range starts from 500 rubles. As a rule, stainless body bars without an external coating are somewhat cheaper. But too low a price is a reason to think about the quality of the device.

Pros and cons of a bodybar

Benefits of a bodybar:

This fitness equipment has an affordable price. It’s easy to do, anyone can master the exercises, even a beginner. One simple device can be used for a comprehensive effect on the body and working out all muscle groups; it can safely be called universal. The bodybar takes up little space; it can be put in a closet and stored there. The workouts are effective! In one hour of active exercise you can burn up to 500 calories, and this will help you get rid of extra pounds. The body will tighten and become more prominent. You can correct your posture. With the right approach, you can work out any part of the body and pay attention to problem areas. This is good for health: coordination improves, endurance increases, and the functioning of the cardiovascular and respiratory systems is normalized.

Flaws:

• There are contraindications. So, people with spinal diseases should not perform exercises with such equipment, since during many movements the load falls on it.
• If the exercises are performed incorrectly, there is a risk of injury. For example, you can get a muscle and ligament strain or even drop a projectile on yourself.

If you haven’t managed to get your body in order yet, buy a bodybar and start training!

The bodybar is used as a barbell, but differs from it in that additional weight cannot be added to it, so it is a cross between a barbell and dumbbells. The gymnastic stick is very easy to use; just select the desired weight and you can start training.

The taller a person is, the longer the bodybar he needs. For a beginner in strength training with weights, a piece of equipment that weighs up to 3 kg is suitable. For a person with an average level of training, it is preferable to choose a machine weighing up to 6 kg.

The simulator is multifunctional, so it makes it possible to work out practically. Most often it is used to strengthen the body.

Simple exercises with a gymnastic stick, such as deadlifts, are great for improving posture and strengthening the back muscles. Exercises for “pumping up” the abs using a bodybar are several times more effective than conventional complexes.

This equipment is also good for strengthening your arm muscles, using almost all muscle groups. Another advantage of a bodybar is that it is more comfortable to hold than dumbbells.

It will also help when working the calf and gluteal muscles. It is known that the greatest effect for these zones can be achieved by performing various lunges and squats. By performing these exercises with a bodybar, you can make your workout several times more effective.

To train the muscles of the outer and inner thighs, you can perform exercises with a gymnastic stick in a position - lying on your side, as well as squats.

How to practice

We offer the most effective exercises with a bodybar:

1. Place the bodybar on your shoulders and hold it with your hands on both sides. Place your feet shoulder-width apart and begin to bend in both directions, as well as forward and backward. Make sure your back remains straight.
2. Place the bodybar on your shoulders and do squats with it. In total, you need to perform 15-20 repetitions. And do not forget to monitor the position of your back, it should not bend.
3. Stand up straight, spread your feet shoulder-width apart, take the bodybar in your hands and lower it down in front of you. Now bend your elbows, bringing the projectile to your neck. Perform at least 20 lifts to give your arm muscles a good workout.
4. This exercise will ensure the muscles of your shoulders and chest work. Starting position: stand straight with your feet shoulder-width apart, take the bodybar and bring it to your chest. Then, as you exhale, lift the projectile up and hold it above you for several seconds. As you inhale, return to the original position. Repeat 20 times.
5. You can lunge forward. To do this, first take the starting position: stand straight, take the bodybar, take it back and put it on your shoulders, and bring your legs together. Now take a wide step forward with your right foot and at the same time squat down, touching the floor with your left knee (your right knee should be bent). Return to the starting position, and then repeat the lunge with the other leg. Do at least thirty repetitions in total.
6. Take the projectile, lower it, and then, as you exhale, lift it up. Take a breath, return to the starting position. Perform a total of at least twenty repetitions.
7. Take the projectile in your hands. Take it behind your head, put it on your shoulders and hold it with your hands. Make turns of your torso, but so that only the upper part of the body moves, and the lower part remains motionless. If you regularly perform 40-50 turns, your waist will become more pronounced and slimmer.
8. Lie on your stomach, move the bodybar behind your head and at the same time lift your lower and upper body off the support so that only your pelvis remains on the floor. You need to perform 20-40 repetitions.
9. Lie on your back, take the apparatus and lift it above you. As you exhale, lift your legs and torso, trying to touch your feet with the bodybar. Take a breath, return to the original position.
10. This exercise is complex, it helps to work several muscle groups at once. Lie on your back, hold the bodybar, place it on your chest. Do a chest press by lifting the weight above you while bending your knees and lifting your legs. You can also raise your legs one at a time. It is required to perform at least twenty repetitions.
11. Exercise for the press. Lie on your back, place the bodybar on your shoulders. As you exhale, lift your body along with the projectile. As you inhale, lie down again. Repeat 20-30 times.
12. Lie on your back and grab the bodybar with your legs, bending your knees. Now bend to the right and left, touching the ends of the projectile to the floor.

General strengthening complex

Recommendations from specialists and photos of exercises with a stick will help you master the simplest system of invigorating and restorative movements. The complex consists of several universal movements:

1. Straighten your back, bend your legs slightly, place the stick in front of you. As you inhale, lift it up, bring it back and bring it closer to the shoulder blades. The exercise trains the shoulder muscles and trains the joints.
2. Take the starting position as in the first exercise. Rotate the projectile in a circular motion, first towards yourself, then away from you. These actions strengthen the joints of the upper limbs.
3. Place the stick behind your back, resting it on your arms bent at the elbows. Twist the body first to the right, then to the left. The back and abdominal muscles work, the spine works.

Doing this system of exercises daily will keep you in good shape, strengthen your muscles and develop your joints.

What exercises is it suitable for?

At the moment, instructors have developed a large number of exercises using the Body Bar. But before you start exercising, you should decide on the purpose of the training and choose the right set of strength exercises with a gymnastic stick.

It can be:

• light morning exercises;
• a set of exercises for weight loss;
• posture correction;
• restoration of muscle tone.

A set of exercises for all muscle groups includes working out muscle fibers:

• backs;
• deltas;
• biceps and triceps;
• abdominals;
• buttocks;
• lower extremities.

Caution won't hurt

I must remind you that if you decide to do this kind of fitness, do not forget about the contraindications.

• Be careful when working with gymnastic sticks if you have problems with the spine or joints.
• Varicose veins and high blood pressure are also contraindications.
• Consultation with a doctor is necessary if you have any chronic diseases or diseases of the musculoskeletal system.

Bodybar training: a set of exercises for different muscle groups

As already mentioned, this projectile can be used for all muscle groups. Here is a popular set of exercises for various groups.

For buttocks and legs

Squats with a bodybar

Stand straight, place your feet shoulder-width apart, the apparatus is on your shoulders. As you inhale, squat as deeply as possible. Exhale and return to the starting position. It is recommended to do 3-4 sets of 20-25 repetitions.

Useful to know: muscle work during squats

When squats, you need to keep your back straight. A slight forward bend is allowed.

Deadlift

Your legs should be positioned as if you were doing squats, but with your knees slightly bent. Your arms should be lowered and the bodybar should be held in front of you. Inhale and bend forward. The stick goes down to the knees. As you exhale, take the starting position. Do 3-4 sets of 10-15 repetitions.

During the exercise, your back should remain straight - you cannot arch it.

Lunges

Keep your feet together, place the stick on your shoulders and hold it by the ends. Step forward with your left foot, step back. The same is repeated for the second leg. The knee should form a right angle during execution. The optimal number of repetitions is 15 for each leg.

For the back

This area can be worked on with the following exercises:

You need to stand straight with your feet shoulder-width apart, straighten your back and bend your knees so that they do not extend beyond your toes. You need to take the bodybar in your hands so that your hands are located on its two sides at an identical distance. The body should be slightly tilted forward. Hands with a stick should be located in front of the body in free flight. Then start doing the exercise: lower yourself smoothly until the bodybar is at ankle level. The back should remain straight and the buttocks should stick out. Then smoothly return to the reverse position. Perform 3 sets of 10-12 times.

To perform this exercise, lie on the floor on your stomach. The legs should be straight and slightly apart, the stick is taken in the hands and placed behind the neck, the elbows are pressed to the body. You need to lift your chest off the floor as far as you can and lower yourself again. All movements must be smooth and accurate. The number of repetitions is determined individually, it is better to do at least ten times.

For hands

The following exercises are suitable for training arm muscles:

You need to take the bodybar with your hands, placing them slightly wider than your shoulders and turning your palms towards you. Bend your elbows, pressing the projectile to your chest. Elbows should point down. The projectile is lifted above the head by straightening the arms. Hold for a couple of seconds and lower it to your chest. Number of repetitions – 10-15.

• Stand up straight, take the stick with your hands, palms turn away from you and press against the body. Bend your arms until the bodybar touches your chest, then return to the original position. Efforts should be performed through the biceps.
• You need to stand up straight and take the bodybar in your hands shoulder-width apart. Lower the limbs with the stick down, then smoothly raise it so that it is at chest level. Hold this for a few seconds and lower your limbs. Number of repetitions – 10-12.

For the chest

The chest can be worked using presses.

The exercise is performed like this: you need to lie on your back, take the stick with a straight grip so that your arms are positioned perpendicular to the body (raised up). Lower limbs on the floor. Alternately lower and raise your limbs.

The exercise can be made more difficult. Lie on your back with your limbs down. Inhale, as you exhale, lift the stick and place it behind your head. Return to the reverse position. It is recommended to perform three sets of 12-15 repetitions.

For the press

There are great bodybar exercises for women to tone their abdominal muscles. To do this, you can use twisting. You need to take the stick with your hand, bending it at a right angle at the elbow. Turn the body to one side and return it back. You need to perform 15-20 turns in both directions.

Regular lifting may be helpful. You need to lie on your back, place the stick on your shoulders, and while exhaling, raise your upper body. Bend your knees or press them to the floor, inhale and lie back down.

To more effectively work out the lower abs, you can supplement the previous exercise with straight leg raises of 40-45 degrees. Exercises are repeated 10-15 times. In total, it is enough to do 2-3 approaches.