A flat stomach is a source of pride for girls who constantly pump their abdominal muscles. You can train both in the gym and at home. The main condition for the formation of a pumped up press is the regularity of classes. Perform a special set of exercises daily for 30-40 minutes, and in a month you will notice how your abs began to strengthen.
Instructions
Step 1
Stand straight with your legs wide apart, and lower your arms along your body. With an exhalation, tilt the body exactly to the right, feel how the lateral abdominal muscles tighten. Slowly straighten up as you inhale. Repeat the tilt to the other side as you exhale. Perform the exercise 20 times in each option.
Step 2
Stand straight, palms slightly behind at the waist, feet together. With an exhalation, push your pelvis forward, bend your knees a little, breathe calmly. Feel the abdominal muscles tighten. If you feel pain in your lower back, do not bend your back too much. Hold the position for 5-8 seconds. Straighten up as you inhale. With an exhalation, bend forward, relax your back completely. If you feel comfortable doing this exercise, repeat it 2 more times.
Step 3
Lie on your back, place your palms behind your head, lift your legs up. With an exhalation, tear off the shoulders from the floor, and then the shoulder blades, while inhaling, lower back. Perform 30 body lifts, then rest for 1 minute. Do 2 more sets of 30 reps.
Step 4
Lying on your back, stretch your arms behind your head, bend your knees and place your feet on the floor. With an exhalation, move your arms forward and jerk your body completely off the floor. While inhaling, rounding your back slightly, lower yourself slowly to the floor. Perform at least 15 lifts. Rest for 20-30 seconds, then repeat the exercise 15 more times.
Step 5
Roll over onto your stomach, stretch your arms along your body. While inhaling, lift your body up, pull your shoulders back as much as possible. Breathe into the abdomen. Inhale and inflate your belly, while lifting you slightly off the floor. As you exhale, the abdomen will take on a flat shape. Do the exercise for a minute. Then take some rest. If you don't feel dizzy, you can try another approach. During the exercise, make sure that the main load is on the abdominal muscles, and not on the lower back.
Step 6
Lie on your back, put your hands behind your head, direct your elbows exactly to the sides, bend your knees, and place your shins parallel to the floor. With an exhalation, lift the body, direct the right elbow and left knee towards each other. As you inhale, lower your back to the floor. On the next exhale, stretch your left elbow and right knee. Repeat the exercise 20 times in each version. If you can't do that many twists in one set, do 10 reps, rest for a few seconds, and continue.
