An elastic, toned tummy is the dream of every woman. If you are ready to regularly pay due attention to this part of your body, then your desire will definitely come true. Do abdominal exercises 3-4 times a week, and you can always proudly show your tummy on the beach.
Instructions
Step 1
Sit on the floor, stretch your legs, lower your arms along your body. With an inhalation, lower your back a little closer to the floor, and raise your legs up, stretch your arms in front of you. Fix your body position for 1 minute. As you exhale, lower yourself to the floor and relax your abdominal muscles. Repeat the exercise 2 more times.
Step 2
Lie on your back, stretch your legs up, put your hands on the floor. With an exhalation, lift the body up, round your back, stretch your arms at chest level. Hold this pose for 1 to 2 minutes. As you inhale, lie on the floor and relax.
Step 3
Lying on your back, lift your legs up, place your palms under your hips. With an exhalation, lift the buttocks off the surface of the floor, and hold them in weight for 2 seconds. While inhaling, return to the starting position. Repeat the exercise 5 to 7 more times.
Step 4
Lie on the floor, bend your knees, put your palms behind your head. As you exhale, lift your upper body, while inhaling, lower yourself back to the floor. Depending on your fitness level, you can raise your torso to different levels. If the abs are still weak, then it is enough to rise to the bottom of the shoulder blades, if you have already strengthened it well, then try to completely sit down when lifting and reach your knees with your chest.
Step 5
Raise your bent knees up. As you exhale, stretch your right hand forward and to the left, and with your left knee toward your right elbow. As you inhale, lower yourself slightly to the floor, but do not completely lie on it. Repeat the exercise, changing the limbs. Do the exercise 20 times in each direction.
Step 6
Sit in a Turkish position, place your palms on your stomach, keep your back straight. With an exhalation, tighten the abdominal muscles, and hold the position for 5 seconds. Relax your abs as you inhale, but do not round your back. Repeat the exercise 10 times.
Step 7
Fold your hands on your chest, sit with your buttocks on your heels. With an exhalation, twist at the waist: turn the body to the right, while the hips remain motionless. While inhaling, return to the starting position. Repeat twisting to the left. Do the exercise 10 times in each direction.
