A flat stomach and a sharp bend of the waist without fat folds are one of the main signs of a beautiful female body. To provide yourself with such forms, you will have to try. A healthy diet, cardio, and oblique and rectus abdominis exercise will give you a flexible waist and firm abs.
It is necessary
- - exercise mat on the floor;
- - chair;
- - fitball.
Instructions
Step 1
The most effective ab exercises are all kinds of crunches. They affect both the rectus and oblique abdominal muscles. The complex can be diversified by including exercises with weights, exercise on fitball, reverse crunches.
Step 2
Before exercising, be sure to warm up, preparing and warming up your muscles. Dance to some fast music, do some lunges, plies and bends.
Step 3
Start with simple exercises. Lie on your back with your knees bent and your feet slightly apart. Place your palms under the back of the head, spread your elbows to the sides. Tighten your abs and straighten your chest. Lift your head, neck and shoulder blades off the floor at the same time. Hold this position for a few seconds and lower yourself slowly. Relax your abs. Repeat 10 times.
Step 4
Use your oblique muscles to create a nice curve in your waist. Lying on the floor, place your heels on a chair. Leave your hands on the back of your head. Exhale, tighten your abs, and lift your head, neck, and shoulder blades off the surface. At the top of the movement, turn your right shoulder toward your left knee. The buttocks should be firmly pressed to the floor. Take your shoulder back, hold for a few seconds and return to the starting position. Repeat twisting in the opposite direction. Perform 5-6 double sets.
Step 5
Complicate the exercise using a fitball. Place your lower back against the ball, keeping your head, neck and shoulders in balance. Bend your knees so that they form a right angle with the floor, place your feet parallel to each other. Tighten your glutes while maintaining balance. Place your palms on the back of your head, without joining them in a lock, spread your elbows to the sides. Raise your upper torso by contracting your abs and not using your arms. Slowly return to the starting position and repeat the exercise 10 times.
Step 6
Engage your lower abdomen, which is responsible for a firm and flat stomach. Lie on the floor with your legs stretched out and your hands along your torso, palms down. Exhale, tighten your abs and slowly raise your legs, slightly bending your knees and lifting your lower back. Your knees should almost touch your chest. Return your legs to their original position. Take your time - it is the slow execution that ensures the success. Repeat the exercise 10 times.
Step 7
One set is enough for beginners. But after a week of classes, you can increase the number of exercises by performing them in two approaches with a short rest after each.
