Strong abdominal muscles should be taken care of, as they support the back, lumbar spine and internal organs.
Strong abdominal muscles support all movement and also body control.
The pursuit of a fixed middle body is therefore not just a matter of appearance, as a strong middle body is an important part of well-being.
The following movements will give you a new and effective idea for training your middle body! Take a pillow at your fingertips and try these training movements:
1. Crunch the pillow between your legs
Lie on your back, take a pillow between your legs and bring your legs hooked.
Crunch the upper body off the ground with the force of the abdominal muscles, and at the same time bring the legs towards the upper body.
Braking back to the ground and repeat.
2. Moving the pillow on the plank
Stand lankkuasentoon and takes the other side of the pillow body on the floor.
Activate the middle body by pulling slightly towards the spine and start moving the pillow from side to side at a calm pace.
For example, if the pillow is on the right side of the floor, the right hand will take the pillow to the left side, etc.
Keep the body as straight as possible and minimize body tilt.
One move means one repetition.
3. Rotate the pillow behind your feet
Lie on your back, raise your legs to a 90 degree angle, and take the pillow in both hands on the floor behind your head.
Go to take the pillow through the other side behind your feet, change the pillow with one hand and turn the other side back to the starting position.
Change direction and repeat with the same idea.
Crunch on the side effectively as you rotate the pillow sideways.
One cycle means one repetition.
Make movements in a row.
Make one movement 8 to 12 repetitions, then move on to the next movement.
Make a total of 3 rounds.
Have a great workout!
Online coach, personal trainer and nutrition coach Maikki Marjaniemi (right) and exercise instructor and wellness coach Sohvi Ollila help people succeed in their goals, find the joy of exercise and realize the great results brought by small changes.
Once a week, Maikki and Sohvi give practical tips for a healthier and more refreshing everyday life and effective training in the column of Ilta-Sanomat's website.
See also previous episodes in the series:
Run an energizing and lightening smoothie with the help of a personal trainer - it helps to remove fluids from the body
Top 3 Fat Burning Exercises Without A Gym - This Power Workout Works!
A power start that really works - this is how you get your weight loss off to a good start in 3 weeks