Strong abs and absence of fat folds on the abdomen make any figure slim and fit. You can build your abs in a month by exercising at least 4 times a week. Daily workouts are not recommended as muscle strengthening and recovery occurs during rest. Adjust your diet by eating cereals, wholemeal breads, fruits, vegetables, lean meats and fish, nuts, seeds, legumes, and dairy products. Eliminate sweet, salty, fatty, smoked, fried foods.
Instructions
Step 1
Lie on the floor, hands behind your head, elbows exactly to the sides, fix your legs for something stable: a sofa, wardrobe, etc. With an exhalation, lift your upper body off the floor and sit completely. While inhaling, return to the starting position. Repeat the exercise 20 times.
Step 2
Lie on the floor with your arms behind your head and your knees bent. As you inhale, lift your upper body fully off the floor, with your left elbow reaching towards your right knee. Exhale and lower yourself to the floor. With the next breath, rise up and touch your right hand to your left knee. Do 20 reps in each direction.
Step 3
Lie on the floor, place your palms under your buttocks, lift your straight legs up. With an exhalation, tear the buttocks off the floor and fix the position for 2 - 3 seconds, while inhaling, return to the starting position. Repeat the exercise 10 to 15 times.
Step 4
Lying on the floor, put your arms along your body, lift your straight legs up. While inhaling, lower your legs, but do not touch them to the floor. With an exhalation, lift your legs up again. Repeat the exercise 15 to 20 times.
Step 5
Lie on the pore, hands behind your head, place your straight legs at an angle of 45 degrees to the floor. Simulate cycling for 4 to 5 minutes. Make sure that the angle between your legs and the floor does not become larger.
Step 6
Lie on the floor, place your hands under your buttocks, lift your straight legs up. Make circular movements with your feet in a clockwise direction, lowering your feet to the floor as much as possible, but without touching it. Make 10 circles and change direction.
