The abdomen is a problem area for many people in the world, because it is he who does not have a bone corset and the muscles simply have nothing to hold on to. It is possible to pump up the press only with regular workouts, and ten minutes a day is quite enough for this.
Instructions
Step 1
Lie on the floor, bend your knees and rest them on the floor. Place your hands behind your head. Exhale as you lift your core by contracting your abdominal muscles. In this case, the back should be rounded, the chin should not be pressed to the chest. Do thirty to forty repetitions.
Step 2
From the same starting position, lift the body, touching the elbow to the opposite knee. With each lift, change the elbow and knee to others, repeat the exercise twenty times on each side.
Step 3
Without changing the starting position, slightly spread your legs (so that there is a distance of at least thirty centimeters between them). Place your palms one on top of the other and stretch your outstretched arms forward, bringing them as far as possible to the pelvis. When doing this, do not lower yourself to the floor when returning. Repeat forty times.
Step 4
Lie on your back, raise your legs and bend your knees. Place your hands under the pelvis. From this position, pull your knees towards your chest while lifting your pelvis. This exercise engages your lower abdominal muscles. Repeat at least twenty times.
Step 5
Lying on your back, raise your legs (you can bend slightly at the knees), hands - under the pelvis. Push your pelvis upward, contracting your abdominal muscles. When doing this, try to do it smoothly. Repeat twenty times.
Step 6
From a supine position, bend your knees and place both legs on your right side. Place your left hand behind your head and your right hand on your stomach. Pull the elbow of your left hand towards your legs, lifting your torso. Repeat fifteen times and change sides.
Step 7
Bend your knees, bring your arms to your feet. As you exhale, spread your arms and straighten your legs, without touching either one or the other of the floor. Repeat twenty times.
