Before the beach season begins, almost everyone has a goal of making their belly as flat as possible. There is nothing simpler: it is enough to set aside 8 minutes of time every day and perform a simple set of exercises, as well as start eating "healthy" food. How to pump up the press?
Instructions
Step 1
First of all, on the day when you decide to do gymnastics for the abdomen, give up flour and sweet dishes. Eating them before or after exercising will not achieve any results. Also give up fatty foods, eat as many vegetables and fruits as possible. Exercise on an empty stomach.
Step 2
Start directly with a set of exercises. Each exercise of this complex is designed for 1 minute. There are eight exercises in total. They are performed at a fairly fast pace: in a minute you need to do from 30 to 50 contractions of the abdominal muscles (depending on the degree of preparation of your abs).
Step 3
The most common and simple exercise is this: lie on your back with your knees bent. Place your hands behind your head. Slightly lifting your back off the floor, pull your body to your knees and back to the floor. For the second exercise, stay in the same starting position. But when lifting the torso, try to touch the opposite knee with your elbow (right elbow - left knee and vice versa).
Step 4
Lying on your back, raise your legs with slightly bent knees up. Hands are pressed to the chest. Tear the scapular region of the back off the floor, trying to reach the ankles with your hands. Based on the same starting position, slightly change the execution tactics. Now bring your knees up to your chest.
Step 5
Turn from your back a little to one side (lie half-turned), bending your legs, knees together. The exercise is similar to the first, but it is done in a different position. The oblique abdominal muscles will now work. Turning the body, touch your knees with your bent elbow. Do the same on the other side.
Step 6
Lie on your back again, bend your knees and spread your legs. Clasp your hands into the lock and press to your chest. While lifting your torso, extend your arms forward between your knees. And return to the starting position.
Step 7
From the "lying on your back, stretched out" position, make a "candle" and back to the starting position. In this case, it is not necessary to stretch straight legs up, it is possible for the knees to remain slightly bent.
Step 8
At the end of the complex, repeat the first exercise.
