How to get perfect abs for summer: 5 effective exercises from Anita Lutsenko

Anita Lutsenko, a well-known Ukrainian fitness trainer, has shown effective exercises to get the desired abs. Most of them can be done without leaving home.

The expert noted that it is irrational to simply pump your abs many times. Instead, she emphasized that you can do 20 high-quality repetitions that will help you achieve the desired result. The trainer noted that on average, "the muscle should be under load for 30-40 seconds (15-20 times)." "Then rest and the second approach. When it comes to bodyweight exercises," Lutsenko added. Anita has identified 5 exercises for perfect abs for VOGUE.

Side plank

"Plank is a panacea exercise that most people do incorrectly. That's why I recommend doing the side plank," the influencer explained. To do the exercise, start by lying on one side, leaning on your elbow. The other hand should be placed on your head, and your feet should be placed one on top of the other.

"Your shoulder blades, buttocks, and heels should form a single line as if you were pressing against a wall. Lift your pelvis and hold this position for 20-30 seconds on each side, 3 sets in total," says Anita Lutsenko. The main thing in the side plank is balance. Make sure that the shoulder of the supporting arm is as far away from the ear as possible.

Twisting

For this exercise, you need to bend your knees so that your heels remain on the floor and put your arms behind your head. Next, you should bend your torso, lifting your shoulders above the floor to a count of one and slowly lowering them to a count of three.

"This exercise helps you to feel your abs well and see results faster than with a traditional pace. Twists should be performed 10 times in 3 sets and a short break should be taken," the expert adds.

Raising the knees to the chest in a hanging exercise

When performing this exercise, it is important to watch your technique to maximize the use of the right muscles as you lift your pelvis off the support. Raising the knees to the chest in a hanging position on the machine will be especially useful for those with posture problems and underdeveloped glutes. "I like to do it in combination with the side plank – alternately. The exercise should be performed 10-15 times in three sets," the trainer said.

Vacuum

For this exercise, you should lie on your back, and bend your knees so that your heels remain on the floor. Next, take a deep breath, and then exhale, pulling in your stomach and pressing it as close to your back as possible. "In the same breath-holding position, slowly raise and lower the right and left legs alternately, controlling the retracted abdomen. Restore breathing and repeat 4-5 times," Lutsenko recommends.

Fold

Influencer calls the "fold" "the most effective exercise of all time." To perform this exercise, you should lift your left leg while touching it with your right hand. Then repeat the same on the other side. "Each time, sit completely on your buttocks, making sure that your shoulders are straight. With the right technique, noticeable changes are guaranteed. The exercise should be performed 20 times in 3 sets," the trainer added.

Only verified information is available on the OBOZ.UA Telegram channel and Viber. Do not fall for fakes!