Invisible gymnastics for the abdomen. Hidden, “invisible” workouts and discreet abdominal exercises

Do you love and know how to extract benefit from literally nothing?
Do you hate wasting time?
Do you really like to feel healthy and beautiful?

If you answered “yes” 3 times in a row, you probably have what I have. What exactly?

A LARGE PIGGYBOX OF UTILITIES!

And you are familiar with a special kind of pleasure - finding usefulness, testing it and putting it in your piggy bank.

Today you and I have the opportunity to look at a large scattering of small exercises. Exercises to maintain mobility, freshness, well-being. These exercises are very small. Often - even UNNOTICED.

Almost each of these exercises allows you to do TWO THINGS AT THE SAME TIME. For example, go and pump up your abs. Run and relax deeply. Sit and improve your metabolism. Wait for your friend at the appointed place, quietly pumping your muscles. And so on and so forth…

Each of the exercises is useful. But only you can decide what exactly you put in YOUR PIGGY BANK.

So, let's announce the entire list. The division into groups is, of course, conditional. All exercises have a COMPLEX IMPACT. At the beginning of each exercise is indicated starting position.

It’s great if you add your own personal finds to the list. Share! After all, of course, you don’t feel sorry...

Group "Fast Antistress"

1. In any position. Pull yourself up by the highest point of your head. Do this gently but confidently, spend at least 20 seconds on the exercise.
2. In any position. Relax your facial muscles. Forehead, eyebrows, eyelids, cheekbones, jaws, mouth.
3. In any position. Run your tongue over your teeth from the outside and inside, lick your lips.
4. In any position. Place your palms on your cheekbones.
5. In any position. Relax your diaphragm. To do this, as you inhale, forcefully draw in your stomach, and as you exhale, relax the tense muscles.
5. Performed while sitting. Tap the floor with the entire sole of your foot - first one, then the other. At least 10-15 seconds.
6. Performed while sitting. Tap the table with the edge of your palm. There is no need to “drum roll”: it is better to first knock with one hand for a minute, then with the other, also for a minute.
7. If you are sitting on a high chair (that is, your feet do not touch the floor), intertwine your legs. First the right with the left, then the left with the right. Repeat. Move your intertwined legs left and right. Finally, straighten your legs, pulling your toes towards you with tension, and relax.

Group "Relaxation and Enjoyment"

1. Performed while standing. If you can imitate a "grasping" or "scratching" motion with your toes, you are doing a great job of toning your feet. The same effect is achieved by squeezing the foot into a fist. Such exercises lead to deep relaxation of tense muscles throughout the body.
2. While walking. Thoroughly flex your foot by rolling from heel to toe. This way you indirectly work the muscles responsible for the position of the spine. The positive effect of this simple action is felt within 30 seconds of starting the exercise.

Group "Metabolism Acceleration"

1. Standing or sitting (feet on the floor). Raise the toe of one foot up as far as it will go, then the other. Perform at least 30 times for each leg.
2. Standing, sitting or lying down. Pull your stomach in. Inhale while continuing to draw it in. A condition should arise in which you seem to be trying to inhale as much air as possible, but with a retracted stomach you prevent it from penetrating deeper. Hold your inhalation for 2-3 seconds and exhale, leaving your stomach in the same retracted position. Repeat 10 times, and only after that relax your abdominal muscles.
3. Perform while standing. Sitting is also possible, but it will be a little more difficult. Tighten your buttocks and retract your anus as much as possible. Count to 10, retract your anus even more. Count to 10 again and retract your anus even more. Count to 10, after which you can relax your muscles.
4. Slowly clench and unclench your fists to the limit. Alternate, performing the exercise with your left and then your right hand. Perform 30 compressions with each hand.
5. Standing or sitting. Find a point located on the outer surface of the shoulder that is distinctly painful when pressed. It is located approximately 10-12 cm above the elbow (to be more precise, approximately 1/3 of the height of the shoulder above the elbow). Moderate massage of this point (at least 3 minutes) normalizes digestion, speeds up metabolism and promotes weight loss.
6. Standing or walking. Tighten the perineum and anus to avoid overstretching them. Breathe with your stomach: as you exhale, pull your stomach in as far as possible, and as you inhale, on the contrary, round your stomach. It is best to perform 20-40 similar inhalations and exhalations at a time.

Group "Slimness and Elasticity"

1. Sitting. Press your knees together (or, if possible, squeeze a small ball between your knees), then release slightly. Repeat this pulsating movement until your muscles become tired. Do several approaches. This exercise tones muscles well, which are often left without adequate exercise. It helps to achieve a beautiful line on the inner thigh.
2. Standing or sitting. Connect your legs and alternately apply pressure with one leg to the other, holding the tension for 5-7 seconds. The same muscles are strengthened as in the previous exercise.
3. Sitting, feet shoulder-width apart. Take turns pressing the floor with your heels, holding the tension for 5-7 seconds. Do this until you feel tired, preferably at least 10 times for each leg. This exercise tones the posterior thigh muscles.
4. Sitting, feet shoulder-width apart. Leaning on the table, on your knees, or without any support at all, raise your pelvis to a height of 2-3 mm from the seat. That is, stand up, but almost imperceptibly. Hold this position for 3-5 seconds, then lower yourself into the seat. Repeat the exercise 10-15 times. This exercise tones the muscles of the buttocks.
5. Sitting at the table. Keep your elbows close to your body and place your palms under the tabletop. As you pull your shoulders back and down, tense your muscles as if you were trying to lift a table. Maintain tension for 7-10 seconds. Do the same, trying to press the table to the ground, placing your palms on its surface. Repeat the exercise until you feel a burning sensation in your muscles (especially your biceps).
6. Sitting on a chair or armchair. Place your arms behind the back of a chair or armchair, pull your chest forward and up, try to hold this position longer. Breathing is free. This exercise tones the abdominal muscles.
7. Sitting. Take a stable position on the chair without leaning on the back. Extend your arms along your body. Without using any supports, try to touch your heels to the bottom surface of the seat and stay in this position for as long as possible. Repeat 3-5 times. This exercise, when performed correctly, perfectly tones the pelvic floor muscles.
8. Standing. Try to keep the muscles of your buttocks in such a position as if you are trying not to lose a coin sandwiched between them.

Group "Mobility of the Spine"

1. Sitting. Perform a hands-free stretch. That is, lower your arms freely along your body, and stretch with all your might as if they were participating in the process.
2. Sitting or standing. Hug yourself by the shoulders and bend to the right and left.
3. Sitting or standing. Make several circular movements with both shoulders at the same time - first forward, then back.
4. Sitting. Keeping your shoulders parallel to the floor, move your torso to the right and left, then forward and backward.
5. Sitting. Keeping your shoulder line parallel to the floor and as motionless as possible, draw your torso in 4 circles - to the right and to the left.
6. Sitting or standing. Take turns raising the toe of one leg and the heel of the other until it stops, then switch legs. Do 15 times.

Of course, the classification of exercises could be different. For example: “Workout for someone sitting at a computer”, “Memo for someone stuck in a traffic jam”... or “Walking Plus”, “TV Plus”, “Office Plus”... But the essence will not change. It will remain the same - you can get Greater, Stable Benefits from microscopic exercises.

Share with your friends:

great exercises. I use many. Thank you!

Rareperl writes:

oooh, that's like rz for me. I can’t just sit, I always combine exercises too. I added it to my piggy bank.

Today, the vast majority of residents of large cities suffer from diseases caused precisely by lack of physical activity. Scientifically, this phenomenon is called physical inactivity. Diabetes, obesity, diseases of the heart and circulatory system, curvature of the spine - this is not the entire list of disorders that presents us with passive lifestyle...

Even those people who would like to cultivate a sports lifestyle do not always have time for this. It is for such a modern busy person that this a set of discreet exercises that are available to perform outside the gym or your own home:

• I) in transport,
• ii) on the street,
• III) and even in the workplace.

At the same time, even the most inquisitive and observant colleagues will never guess what you in fact are you doing...

Various hidden exercises.

In previous articles on our fitness site, we have already touched upon the topic of “combining business with pleasure” more than once: office training or on the way to work and other variations. This topic is very popular and in demand. Among the people we surveyed, approximately 20% of respondents practice hidden physical exercises at work and production, or in any other place suitable for them:

• someone keeps it in his office kettlebell,
• someone is pressing hand expander on the way from home to work,
• someone, finding a free minute, does discreet Kegel exercises. Moreover, the number of adherents of this particular technique is constantly growing from both the female and male half of the population of our planet...

As you can see: hidden exercises are incredibly popular. Apparently the whole gusto of them lies in the fact that we, becoming stronger, healthier, sexier and more beautiful, actually save money our personal free time, which is so necessary for us for other needs, for example, for the same active training...

So, the list we have under the title: “inconspicuous physical exercises at work and outside the gym” today will be supplemented with new movements focused on working the abs and torso muscles. You will learn how to train your stomach right in front of his colleagues who don’t understand anything, right under the nose of the most angry and fastidious Boss...

But, first, as has been repeatedly said in numerous articles on our website “fitness and bodybuilding in Russian”, every workout must begin with a warm-up. Of course, you will not be able to complete the entire cycle of warm-up movements intended for this. However, there is still a way out of this situation:

• You can run up several floors and come back down,
• or go for a short run behind the departing bus,
• well, or other options of a similar plan...

When the muscles will warm up, you can go directly to training. To work on your abdominals, perform the simplest, but at the same time extremely effective exercise. It is best performed while sitting on a chair or office chair. To do this, you need to straighten your shoulders, straighten your chest and back, and tighten your buttocks. After that, extremely deep suck in air and then exhale at the same time sucking in my stomach as deep as possible.

At the same time, your diaphragm should practically not rise. To achieve this, inhale and exhale in a cycle rhythmically, without holding your breath. The effect is achieved due to tension arising in the abdominal muscles. To get tangible results, you should perform at least 50 retraction cycles at a time.

The following movement is intended for training lower third abdominal press. It is performed while sitting on a chair or armchair. You need to straighten up and place your arms behind you so that your hands are pointing forward and your palms are facing down. Then, bend your knees and move them together. Exhaling, raise your legs a little and try for at least a couple of seconds fix this position. To achieve a noticeable effect, it is recommended to perform 30 approaches.

The exercises described above are intended to keep the abdominal muscles in good shape during breaks between main (classical strength) training. This means that, most likely, they will fall on your work time. Feel free to do them at your workplace, because health and beauty come first!

It is also useful to keep in mind that almost no power physical movement can be done without the participation of the abdominal muscles. So try increase overall physical activity:

• walk more often instead of taking a car or public transport,
• give preference to the stairs rather than the elevator,
• lie less on the sofa or sit in front of the TV,
• be more active and energetic in your daily life.

Just 10 minutes a day of the simplest and most enjoyable morning exercise will help you get rid of your belly fat, become slimmer and more cheerful!

An effective complex of morning exercises

Exercise 1

Inhale deeply with your stomach, protruding your abdominal wall as much as possible.

One two three four five. Relaxed, exhaled all the air through your mouth.

They pulled their stomach in, pulling it up towards the stomach. It's like you want to hide it under your ribs.

We held our breath. One two Three. Inhale again, repeating the exercise as many times as you are old.

If you cannot perform that many repetitions at once, then continue to do it throughout the day. After all, this exercise can be performed both standing and sitting, unnoticed by others.

Believe me, this exercise does a great job of removing belly fat and massaging the abdominal organs.

Exercise 2

"Angry cat". Get on your knees, lean on your palms. Inhale through your nose as much as possible, pulling your stomach under your ribs, arching your back upward. Lower your head down towards your chest. You should end up with an “h” pose – the pose of an angry cat when it suddenly meets a dog.

We held our breath, exhaled at the count of eight, and relaxed. Returned to the starting position. We repeat three times.

Exercise 3

You most likely know the next exercise from childhood, from physical education lessons. But this does not in any way detract from its effectiveness.

It also helps to remove belly fat, tighten slightly sagging sides, and reduce fat deposits around the waist.

So, lie on a flat surface, hands behind your head. Bend your legs slightly and place your feet on the floor.

Once, raise your torso and stretch your left elbow to your right knee.

Two, returned to their original position.

Three, we stretch our right elbow to our left knee.

Four, returned to the starting position.

We repeat as many times as we have enough strength. Just don't overdo it the first time. Otherwise, next time you won’t want to do this wonderful exercise, or you won’t be able to because of muscle pain.

It is better to gradually increase the load on the muscles than to stop halfway.

And a couple more words about this exercise. It stimulates the oblique abdominal muscles, which in turn burn fat around the waist and tighten the skin on the sides.

Exercise 4

This exercise is the most interesting. It is called the pleasant word “Rest”.

We lie on our backs. Spread your knees wide apart and place your feet under your knees. The right foot is under the left knee, and the left foot is under the right knee.

This exercise also makes the muscles on the outside of the thigh elastic. Be careful not to overstretch your knees the first time to avoid damaging the ligaments.

Every day you will do better and more confidently.

Place your palms on the floor or bed near your torso. Relax completely, close your eyes, think about good things. Just don't fall asleep again.

We lay there for a minute or two, daydreaming. Now you can get out of bed.

Take a contrast shower. It will give your body an extra boost to burn fat by speeding up your metabolism. published .

If you have any questions, please ask

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

An inactive lifestyle does not improve health - everyone knows this. However, very often work involves a constant sitting position with movement only at lunchtime. During long periods of sitting, muscles become stiff and sore, and your back and neck get tired. But even while in the office, you can find an opportunity to warm up at least a little. This is why gymnastics exists in the workplace.

Even if you're not working in your own office and there are other people around you, some of these exercises can be done quite discreetly without leaving your desk.

Gymnastics complex right at the workplace

1. Simple turns and tilts of the head - forward and backward, right and left.
2. Movement of the shoulders forward and backward, while at the back the shoulder blades are brought together as much as possible.
3. Move your shoulders up and down, up in one movement, and down in two short jerky movements.
4. Clasp your hands and rotate your wrists, then do a short stretch by turning your clasped hands, palms away from you, and pulling them forward.
5. “Active sitting” - straighten up, sit so that your back is straight, your shoulders are straight, your stomach is pulled in, tense, your feet are flat on the floor and your knees are bent at a ninety-degree angle. Try to reach up with the top of your head, as if there is a string attached to it and someone is pulling on it. Feel the stretch in your vertebrae. Stay in this position for a while, then relax and repeat again.
6. Lean your back on the back of the chair, stretch your legs forward as far as possible, while tightening your buttocks, slightly lift your pelvis from the chair.
7. Place your legs straight, knees at right angles. Alternately lift your legs onto your toes, while straining your calves.
8. Make rotational movements with your feet.
9. If possible, sit on the edge of a chair, lean back, hold onto the chair (seat or legs) with your hands and bring your legs bent at the knees to your stomach. This will put stress on your abs.
10. If it is not possible to do such an active movement, just sit up straight and take a deep breath. Exhale sharply and pull your stomach in as far as possible, as if creating a vacuum inside. Hold your breath and do not relax your muscles for as long as you can. Then take a few breaths in and out. This exercise will not only strengthen your abs, but also massage your internal organs and improve blood circulation in them.
11. If you have a swivel office chair, then hold the edge of the table and rotate your lower body to the right and left, while keeping your body fixed. If you have a regular chair, simply turn your torso from side to side, pressing your hands to your chest, leaving your pelvis motionless.

Any physical activity during the working day is better than no physical activity at all. Take advantage of every convenient moment to do at least a couple of simple exercises: get up and walk around your office, and while standing at the printer or scanner, stretch up, stand on your tiptoes, and stretch your knees.

Never use the elevator in your office unnecessarily - the staircase was and still remains one of the best exercise machines available to everyone.

By the way, take this into account: it can be done not only at the table, but also in places of forced inaction, such as traffic jams, public transport or a queue.

There is another option for invisible exercises in the article “” - with it you will not only master hidden exercises, but also learn to invent them yourself.

Complexes in pictures (convenient selection)

And here are 3 more complexes that will be good both in the office and at home on long “television” evenings. Especially relevant for women!

Simplest. It will take no more than 3 minutes. But if done 4-5 times a day, it will serve as an excellent prevention of cervical osteochondrosis.

More active. Legs and abs work. There is a general warm-up of the body. An excellent option for industrial gymnastics.

Short complex. Develops flexibility, increases the amplitude of your movements (and this is youth, dear girls!). Well, warm-up and stretching are also present.

This is already a full charge. You can do it if you are alone in the office or you have convinced your colleagues of the need for physical feats.

Video complexes

But here is an almost imperceptible exercise and warm-up. At work, on the road, again at home - at the computer or TV screen. In a word, it is suitable for use anywhere and everywhere. You will definitely like this kind of physical education :)

Remember that several small workouts throughout the day will help you not only improve your well-being, but also tighten your figure and.

Your muscles and joints will thank you for this exercise, and you will feel much better. Be healthy, cheerful and beautiful!

Mini Tips for Losing Weight

Reduce your portions by a third - that's what will help you lose weight! Short and to the point :)

Add more or stop? When this question arises, it’s definitely time to stop eating. This is the body giving you a signal that you are soon full, otherwise you would not doubt it.

If you tend to overeat in the evenings, then take a warm shower before dinner. 5-7 minutes, and you already have a completely different mood and attitude towards food. Try it - it works.

No matter how delicious the food is, you will eat it many more times. This is not the last meal of your life! Remind yourself of this when you feel like you can’t stop and are frantically swallowing piece after piece.

A flat stomach is not just a toned and beautiful part of the body. Well-developed abdominal muscles make your waist thinner, your hips slimmer, and your figure more athletic and toned. Many women, even those with thin bones, have an unattractive belly that protrudes greatly. That is, it’s not just about excess weight. The shape of the abdomen depends on the thickness of the fat layer and the condition of the abdominal wall muscles. Weakness of this muscle group leads to the formation of a protruding or saggy abdomen.

For most women and all obese people, strength training is not just a matter of choice. This is an absolute must for eliminating fat deposits. Until they speed up their metabolism by increasing muscle mass, they will never be able to lose fat, even if they exercise regularly and eat healthy. Of course, some amount of fat will come off, but you can get much better and faster results if you work out in the gym at least once a week.

Believe it or not, but it is strength training, not diet or aerobics, that is the most effective factor for a strong body. Work out your abs in the morning before meals or 2-2.5 hours after meals. Without receiving energy support from the outside, the body will be forced to burn the subcutaneous fat reserves of the pressed part of the body. When training your abdominal muscles, do not perform exercises with great tension, as this can lead to their divergence and the formation of a hernia. Also, do not repeat light exercises many times, this is ineffective. Repeat each exercise at least 16-20 times. The exercises are given according to the principle - from easy to more complex.

Gymnastics

1. Legs at the knees bent, arms behind the head, lifting, tearing off the shoulder blades, inhale, lower, exhale. Do not clasp your elbows to the sides; your head looks up. The upper press is working. 3 approaches for 25 rubles. Every 25th time we spring back. (reach up)

2. Lying on your back, hands under your buttocks, raise your legs straight. As you exhale, raise, inhale, lower, do not raise your legs high. 50 times without stopping. You can start with 15-20. (lower press)

3. Cross your legs at the knees so that a right angle is formed, hands behind your head, lift with the shoulder blades lifted, the breathing technique is the same. We don't bend our elbows. (all abdominal muscles work)

4. Legs under you (crossed like Turkish). Perform lying down, twisting 3 sets of 20 (upper and lower abs work)

5. Legs are bent at the knees. Hands clasped behind your head, alternately pulling your elbows towards the knees, without bending, stretching with your body. 2 to 50. (oblique abdominal muscles work) If these recommendations are followed, after 1.5-2 months the abdominal muscles will become stronger and will hold the abdominal wall well.

Don’t forget to regularly do invisible abdominal exercises - draw in and relax the anterior abdominal wall (repeat 8 times). In addition to exercise, it is also useful to rub your stomach with cold water every day, first from the right side (at waist level) to the left and vice versa, then in a clockwise circular motion. During heavy physical activity, be sure to wear a support belt. This is also extremely necessary during pregnancy (special support belts that can be narrowed and expanded).

It is especially worth drawing the attention of women to the fact that you can start strengthening your abdominal muscles after a natural birth only after 6-8 weeks, after a cesarean section - after 2-2.5 months. If you put stress on the abdomen at an earlier stage, you can expect serious troubles: sutures coming apart (for example, after a cesarean section or after suturing the perineum when it ruptures), increased intra-abdominal pressure and prolapse of the vaginal walls. Therefore, do not rush into physical activity, and during the recovery period, pay attention to your diet. And if the abdominal wall is weakened, especially during sudden weight loss or after childbirth, it is also useful to rub the stomach with the following mixture:

rosemary decoction (a tablespoon per 0.5 liters of water), 2 tablespoons of wine vinegar, 2 tablespoons of vodka and 1 tablespoon of table salt.

After gymnastics, massage with nourishing or anti-cellulite creams. Massage for weight loss is aimed at breaking down fat deposits in the abdominal area. It's best to get a massage before exercise because it helps your muscles relax, which in turn has a beneficial effect on how they respond to exercise. To carry out a massage, you can use a special massager or make do with improvised means.

How often should you train your abs? At least three times a week, maximum - at least every day.