Both women and men have the desire to have a beautiful and toned belly, but not everyone is ready to make the necessary efforts for this. However, you can pump up your abs in just a few months.
Instructions
Step 1
Eat right. If you have fatty deposits on your belly, then exercise alone is quite difficult. This process can take a long time, so start with your diet. Do not torment yourself with rigid diets, just try not to eat fatty, sweet, starchy foods. Avoid alcohol, sugary soda, and switch to vegetables, fruits, chicken and fish. Do not eat in the evening, drink more clean water. These simple rules will give results in a couple of weeks.
Step 2
Exercise. To do this, you do not need to purchase an expensive gym membership, pay for an individual trainer and make other efforts. You will be able to achieve results at home, the main thing is to have a desire and not be lazy. Lie on the floor, bend your knees and as you exhale, lift the body, straining the abdominal muscles. Do not pull your chin to your chest, keep your back slightly rounded.
Step 3
Straighten your legs, lift them ninety degrees up, put your hands under your buttocks. Lower your legs without touching the floor and return to the starting position. Keep your lower back flat on the floor.
Step 4
From the same position, cross your legs and push your pelvis up. Try not to bounce, but lift it slowly. This exercise works effectively on the lower press, but it is not given the first time.
Step 5
Bend your knees again, put your hands behind your head. Twist the body, pulling the elbow towards the opposite knee.
Step 6
Pull your legs towards you, wrap your arms around them. As you exhale, open up, taking your straight arms to the sides and stretching your legs (it is better not to touch the floor). Hold in this position, then, with an inhalation, return to the starting position.
