Abs in 8 minutes a day, levels 1-2 in Russian. Reviews

It can be difficult to find time for exercise, but short, efficient workouts are a great way to get started. Those who wish to strengthen their core without spending hours at the gym can try the "Abs in 8 minutes a day" program. The goal of levels 1-2 is to give both newcomers and those wishing to push themselves a strong foundation.

This workout, which is available in Russian, claims to be very effective with only a little daily time commitment. Whether you’re starting from scratch or just need a quick addition to your regular fitness routine, it’s perfect for anyone who wants to improve their abs.

Numerous people have shared their stories, with evaluations ranging from optimistic changes to advice on how to get the most out of this quick practice. Let’s find out what people think and whether this workout is as good as everyone says it is.

Rules of the program "Abs in 8 minutes a day"

If you approach training consciously and maintain their regularity, you can achieve real abs in just eight minutes a day. A common misconception is that creating a relief stomach is challenging since each person has a unique body type. It’s a myth.

A group of abdominal muscles, including the transverse, internal, and oblique muscles, are referred to as "abs." Consistent training, even for just eight minutes a day, facilitates the formation of distinct cubes. As a result, everyone has abs; whether or not they can see them depends solely on their own efforts. The rectus abdominis muscle is what gives the abdomen its appearance.

Furthermore, there is no separation of the upper and lower portions. The muscle is made up of one main section that is split into six zones by fibers. Thus, the only factor influencing which section of the press will be visually highlighted is the type of exercise. The goal of the "8 minutes a day" complex is to strengthen every muscle in the abdominal region.

The transverse muscle located in the lower part of the abdominal cavity is more hidden than the other parts, making it more challenging to work out than the upper part. This makes the lower part of the cavity harder to manifest.

The core of the athletics curriculum:

• The complex consists of 8 exercises.
• You can follow your own schedule or adhere to the program plan.
• Gradual complication of exercises. As soon as a person masters level 1, he immediately moves on to the second.
• The ability to smoothly enter the training regime. It"s okay if it"s hard to do the exercises the first time. The main thing is to be regular, and the body will gradually get used to the load.

The exercises are a series of different twisting motions. Because they are made to ensure that every muscle is thoroughly worked, you can achieve a relief press in a short amount of time. Prior to beginning training, an individual must develop self-control over his emotions and correctly evaluate his physical capabilities and state of health. During the exercises, you must be able to feel your body.

With Press in 8 minutes a day, you can calculate the intensity and progressively increase the complexity of the training. It’s a unique program. As a result, the individual must decide on the level of difficulty and length of the exercises. If the sole objective is to maintain physical fitness, for instance, opt to exercise every other day rather than every day. Conversely, regular, everyday exercise is prioritized when toning the abdominal muscles is required.

Benefits and effectiveness of training

The majority of people engage in abdominal exercises to develop a stunning abdominal appearance. Nonetheless, the entire body benefits from this kind of training.

Eight minutes of abs per day can not only help the body feel better, but they can also flood the internal organs with blood and oxygen. Additionally, the stomach does not stretch because of the constant muscle tone. This situation guards against overeating and decreases appetite.

Because the press keeps the body in the proper vertical position, having a toned stomach influences good posture. Regular exercise has developed the spine. The diaphragm and ribs’ movements during exercise help with this.

Well-known fitness instructors claim that all it takes to see results in a week is 8 to 10 minutes a day spent on abdominal exercises.

It’s a wise investment in your own health to undergo such training. Because the anterolateral wall of the abdominal cavity is fixed, strong abdominal muscles support women during childbirth and also help to maintain the waist without causing an external defect on the body.

When exercise is performed correctly, it will strengthen the abdominal muscles, enhance internal blood flow, and result in a trim and toned body. Maintaining execution regularity is crucial.

A Russian fitness program called "Abs in 8 Minutes a Day, Levels 1-2" appeals to people who are busy because it promises quick results with little time commitment. Numerous users express satisfaction with their experiences, noting toning and core strength gains that are noticeable in a matter of weeks. Others point out that even though the exercises are beneficial, maintaining consistency and eating a healthy diet are necessary to get long-lasting effects. The program is best suited for new users and those seeking a quick daily exercise routine to complement their current fitness regimen.

Contraindications and possible harm

Because of the effective load, pressing for eight minutes a day helps to strengthen the abdominal muscles. There are, however, a few situations in which this kind of instruction is not allowed. It is necessary to consult with the attending physician if at least one of them is present.

Since every case is unique, only a trained professional can determine whether the training will improve the patient’s condition or if it will make it worse.

Medical contraindications for exercises to work out the abdominal muscles
Region	Disease name
Diseases of the respiratory system	Interstitial pneumonia with a recurrent course.
	Asthma, bronchial with difficult-to-stop attacks that are protracted and frequent.
	Diseases of the respiratory system or pulmonary-cardiac insufficiency exceeding grade I.
Cardiovascular system	Arrhythmia.
	Post-infarction cardiosclerosis.
	Aneurysm of the aorta of the heart muscle.
	Hypertension with frequent crises.
	Patients who have been operated on due to acquired or congenital heart defects.
Digestive organs	Pancreatitis in the chronic stage, proceeding with a recurrent effect.
	Duodenal ulcer.
	Disorders in the digestive system, which entail painful sensations.
Bile ducts and liver (chronic stage)	Hepatitis.
	Cirrhosis of the liver.
	Secondary pancolitis.
	Calculous cholecystitis etiology.
Endocrine gland	Diabetes insipidus.
	Toxic diffuse goiter in severe form.
	Diabetes mellitus stage I and II, occurring in severe or moderate stage. In the presence of other complications: polyneuritis, ketoacidosis.
	Thyroiditis in chronic form.
Kidneys and urinary system	Chronic nephritis.
	Pyelonephritis.

The list is not exact! It is not permitted to begin training without a doctor’s approval if you have another illness!

The following are complete no-go lists for exercise:

• Diseases in the acute stage.
• Unstable or rapidly progressing angina pectoris.
• Circulatory failure over 11-L.
• Severe aortic stenosis.
• Ventricular tachycardia.
• Previous thrombophlebitis in the active or transferred phase.

Relational contraindications:

• Ventricular aneurysm of the heart muscle.
• Pulmonary hypertension.
• Enlargement of the heart.
• Atrial fibrillation.
• Metabolic diseases that cannot be controlled: myxedema, diabetes mellitus, thyrotoxicosis.

Those who have any of the following health issues should exercise carefully (exercise calls for caution in this case):

• Wolff Parkinson-White syndrome.
• Conduction disorders.
• Electrolyte imbalance.
• Left bundle branch block in the His bundle.
• Stage III retinopathy.
• Use of digitalis or drugs that block adrenergic beta receptors.
• Severe anemia.
• Severe obesity.
• Disorders of the joints, neuromuscular and musculoskeletal systems.

It’s crucial that pregnant women refrain from strength training. It is advisable to avoid performing any exercises that involve spinal swings, active stretches, twists, or bends. The uterus may become hypertonic if this rule is broken.

The attending physician should decide on training if there is at least one reason why exercise is not advised. If not, there’s a chance that your health will worsen and your existing illness will get worse.

You must follow the guidelines because rigorous training can cause more health issues than just a gorgeous tummy. It’s also important to keep in mind that if a person has a history of chronic illnesses, no doctor can ensure that the training will be 100% safe.

Basic complex

Two levels of Abs in 8 minutes a day. The first one provides easy-to-follow exercises. Execute them in accordance with one’s physical capabilities. It’s acceptable if you can’t finish the entire workout the first time. Exercise the muscles every day until they are able to support the entire required load.

Level I. Exercise 1

Lie flat on your back to begin. Bend your knees in your legs. Elevate your shoulders and head off the ground.

Different motions:

• Touch the heel of your left foot with the tips of your left hand.
• Reach the corresponding foot with the fingers of your right hand.

Take 45 seconds to complete.

Level I. Exercise 2

Lying on your back with your legs bent at the knees is the starting position. Putting your hands together behind your head. Reach from your right elbow to your left knee on a count of 1-2, then switch to the other side of your body.

Lift your leg off the ground simultaneously to make it easier to reach the elbow. It should appear as though these body parts are approaching one another. Move in pairs for forty-five seconds. Take a 30-second break for your body after the exercise.

Level I. Exercise 3

Laying on the floor is the starting position. slightly apart and knee-bent legs. Put your left hand on your right and align them in this lower abdominal position. To perform the exercise, lean forward and bring your hands into the space created by your spread legs.

The rear is raised off the ground. It’s important to maintain an elevated head posture at all times. Tension in the stomach should last for the entire 45 seconds.

Level I. Exercise 4

Beginning posture: the body is positioned horizontally on the ground. Feet are extended, toes touching the nose, and legs are raised high. Elbows are apart, and palms are beneath the head.

Exercise is carried out using the algorithm below:

1. Right leg is raised up.
2. Left leg is raised to the same position.
3. Right leg is released down.
4. Left leg is returned to the starting position.
5. Repeat everything from step 1 to 4.

45 seconds for the execution. Let the muscles rest for 30 seconds after you’re done.

Level I. Exercise 5

Laying on the floor with your legs bent at the knees is the starting position. The region above the kneecaps is where the palms are placed on the legs.

Get the exercise started. Raise your head and back while slid your hands toward your knees to accomplish this. The fingers should, in the best scenario, extend to their maximum length. 45 second training session.

Level I. Exercise 6

Start with your legs up and your body lying on your back. The feet are parallel to the ground. The arms are out to the sides with the palms facing upward.

Hands should be placed as near the ankles as feasible on the outer sides of the shins during the exercise. The head and back are raised as high as possible off the ground to accomplish this. The execution takes 45 seconds.

After your training, take a 30-second break.

Level I. Exercise 7

Lie flat on your back to begin. Arms folded across the chest, legs bowed at the knees.

Lift your head and your forearms.

The execution takes 45 seconds.

Level I. Exercise 8

Beginning stance: legs up and bent at the knees, body horizontal on the ground. The head is vertical and elevated above the surface, and arms are extended throughout the body.

The twisting method is used to perform the exercise, which involves bending the back and pulling the body to the legs.

After reaching, the back is brought back to its initial position before curling up once more. The body is simultaneously kept in a state of continual tension. Execution time was 45 seconds.

Weekly schedule

Regular exercise will enable you to achieve a lovely, balanced abdominal release. Daily exercise won’t help with this, though. The absence of belly fat is the first rule of effective training. There will be no fat burning effect from these abdominal exercises. Complex training—where all of the body’s muscles are used—is required for these goals. As a result, exercising causes the body to expend more energy, which results in the burning of calories.

You should also avoid overstressing your muscles. There will be no increase in cube growth from this. Rest is essential for the body to rebuild muscle fibers and maintain a small reserve for loads in the future. For best results, avoid physical activity for one to two days following training. Muscle fibers will grow unevenly if you exercise every day because they won’t have time to recover.

The muscles surrounding the spine will deteriorate as a result of the increased load. This will increase the risk of a hernia, stoop, or vertebral displacement.

Girls shouldn’t constantly be in the press. Change is the ideal regime. If not, there’s a chance the waist size will grow. The average statistical indicators of a healthy individual are taken into consideration when creating the training program. You can adjust the timetable to account for unique circumstances.

It’s crucial to warm up before every exercise session. It enables you to prevent injuries and get your muscles ready for physical activity. If you skip it, your body won’t gain from the exercise; instead, it will experience stress and health issues.

Algorithm for warming up:

1. Standing on the floor, hands on the waist. Rotate your head to the sides – 7 times in each direction.
2. Starting position: standing on the floor, legs slightly apart. Arms are raised to chest level, elbows are looking in different directions, and the fingers of both palms are connected by phalanges. Do 5-7 rotations of the body from side to side.
3. From a standing position, do side bends. To do this, place your hands on your hips, and then bend first to one side, then the other. At the same time, when the body of the body goes to the left, raise the same arm up, putting it behind your head. Do 5-7 times.
4. Do forward bends – 5-7 times.
5. Circular rotations of the hip joint first to one side, and then to the other.
6. Classic windmill: spread your arms to the sides, and then reach the end of your left leg with the tips of your right hand and vice versa.
7. Walking in place with your legs raised high.

Abs workout schedule, level I
Day of the week	Activity type
Monday	Warm-up

Proceed to the second level of training once the body has become acclimated to the training and the loads are not causing fatigue. The training algorithm uses the level I workout exercises for this.

The practice will include the following, well-known exercises:

Introduce a new exercise after #6. Begin by lying on the floor with your legs extended and your knees slightly bent. arms folded across the stomach, head and upper back elevated.

Exercise should be started once the body has assumed this position. After bringing the legs up to the body, go back to where you were before. Take 45 seconds to complete. Give your muscles a brief break for 30 seconds after that. Next, move on to workout #8 from the I level of difficulty. Finish the exercises starting with exercise #1. The workout takes 45 seconds for each stage.

When to expect the effect

Strengthening the abdominal muscles and providing them with relief quickly is a very challenging task. A balanced diet must be maintained for the exercises to have the desired impact. Usually, the abdominal lines will start to show after two weeks.

But you also need to consider your body weight, level of physical fitness, and training frequency. The most important thing is to avoid overtaxing your body. Exercise shouldn’t be done daily as this will prevent you from burning fat. Furthermore, if the level is high, the chosen muscles won’t be visible at all. The opposite will occur, making the stomach appear larger due to the pumped-up muscles.

Only the endurance of the abdominal muscle tone needs to be increased with daily training. This works best, for instance, when a woman starts training even before she becomes pregnant in order to prepare for childbirth. The number of workouts can be decreased once the intended outcome is attained. You can maintain good physical health even by exercising two or three times a week.

Beautiful presses are even easy to make at home. You just need to train for 8 minutes a day to accomplish this. The abdominal muscles will be adequately loaded during this period, and consistent exercise will provide you with the relief you’ve always wanted.

Reviewer	Review
Anna	After a week, I noticed some toning, but it"s tough to stay motivated every day.
Sergey	Great for beginners. I started with level 1, and it’s really doable, but results take time.
Olga	Level 2 feels more intense, but I love the quick routine. Fits perfectly into my day.
Max	I was skeptical, but my core is definitely getting stronger after 2 weeks.
Irina	8 minutes doesn"t sound like much, but it really makes you sweat. Good for a short daily workout.

Fitness enthusiasts have taken notice of the "Abs in 8 minutes a day" program (levels 1-2 in Russian), as many people are searching for quick and efficient methods to strengthen their core. The feedback indicates that, particularly for newcomers, this routine provides a strong foundation for developing core strength.

Customers value its short duration and simplicity, which allow it to fit easily into even the busiest schedules. As with any fitness regimen, though, consistency and focus are necessary for the program to produce noticeable results.

All things considered, the reviews show that this is a helpful tool for anyone looking to begin their fitness journey; however, the results might be improved by combining it with additional exercises and a nutritious diet.

Video on the topic

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8-minute abs (Russian translation)

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