A slender, toned body is associated with a flat, elastic belly. The most effective way to deal with extra centimeters in the abdominal area is to exercise to strengthen the abdominal muscles. This workout can also be done at home.
Instructions
Step 1
Lie on your back. Bend your legs at the knees, spread your arms to the sides. Raise your hips slowly. From the shoulders to the knees, the body should form a straight line. Pull your left knee towards your chest. Hold this position for a couple of seconds. Then relax your legs. Repeat the movement with your right foot. Do it 8-10 times.
Step 2
The starting position is the same (lying). Stretch your arms along your body. Tear your straight legs off the floor by 20-30 cm. Kick your feet apart several times. Lower your legs slowly. Repeat 7-10 times.
Step 3
Bend your knees while lying down. Put your hands behind your head. In this case, the elbows should look to the sides. While contracting your abdominal muscles and buttocks, lift your pelvis as you inhale. Tighten all your muscles, hold your breath. Then slowly lower yourself as you exhale.
Step 4
Continuing to be in the starting position, cross your legs and bend your knees. Hands should be behind your head. As you inhale, lift your upper body off the floor and reach your knees, as you exhale, return to your starting position. Repeat 15-25 times. After this exercise, lift your knees at a 90 degree angle. For torso crunches, reach with your right shoulder toward your left knee and then vice versa.
Step 5
Roll over onto your stomach. Bend your arms at the elbows. Raise your body, rest your toes on the floor. While contracting your abdominal muscles, shift your weight to the left side and extend your right arm forward. Lock this pose for 10 seconds. Now repeat the same movements in the opposite direction, then relax. Do the exercise for 5-10 minutes.
Step 6
Get into a sitting position. Bend your left arm at the elbow and extend your right arm in front of you. Rotate your upper body to the left as much as possible. Lift your right leg while doing this. Repeat 15 times. Do the exercise the other way.
Step 7
The starting position is standing. Place your feet shoulder-width apart. Place your palms on your hips. Lean forward slightly. The abdominal muscles should be relaxed. Exhale and draw in your stomach as much as possible. Stay in this position as long as you can hold the exhalation. Then slowly return to the starting position. Catch your breath. Repeat 6-8 times.
