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In a few months the gyms all over Slovakia will become completely overcrowded and everyone will decide to slim down for their swimsuits again. After a few visits to the gym many women long for the perfect stomach. Of course, not everything is just about tiring exercise; nutrition is also important. The first joys of lost kilos will come, but you’re still not satisfied. That’s when it’s time to try the “fold” exercise, which guarantees that after just 2-3 months you’ll have a beautifully defined stomach.
This exercise engages all abdominal muscles, but especially the abdominal muscles that some call the “six-pack”. In addition, this exercise also builds muscles in the thighs. So if you’re looking for an exercise that trains both thighs and abdomen at the same time, definitely try this one.
Video HOW TO DO IT?
- Lie down on the floor, preferably on a soft mat.
- Press your buttocks into the mat, place your feet on the floor and bend your knees. Put your hands behind your head.
Tighten your abdominal muscles. - As you inhale, lift your legs up. Be careful with your spine. Bend it with each lift. Otherwise it may happen that the exercise will be ineffective. Keep your legs bent at the knees at all times, which reduces pressure on the lower back.
- Touch your toes with your hands.
- Hold up for a moment and then slowly return to the starting position.
- Repeat the exercise.
Tighten your abdominal muscles.
Ideally do 3-4 sets of 15 repetitions. However, once you master the exercise and like it, you can certainly add more.
If you have back problems, we do not recommend doing this exercise. If it seems physically demanding, it is possible to modify it slightly. You will not lift both legs at once, but lift one leg with one arm at a time and alternate.
