The problems of a "rounded" tummy are especially relevant in the summer, when girls so want to flaunt in open tops. A beautiful figure should be taken care of in advance. Start doing the exercises now, so that later you do not have to hide your shortcomings.
Instructions
Step 1
Perform a set of exercises in the morning, two hours after a meal, and one hour before it. The recommended number of workouts per week is at least 2-3 times. If you exercise more often, your muscles won't be able to recover.
Step 2
Before starting the exercise, be sure to warm up. This can be dance aerobics, running on the spot or on a treadmill. You can replace them by riding a stationary bike. Otherwise, cold muscles can be injured. In addition, during the warm-up, fat is burned throughout the body, including in the abdomen.
Step 3
Lie on your back on the floor, raise your legs bent at an angle of ninety degrees. Put your hands behind your head. Try to reach the left knee with your right elbow and vice versa. So you train not only the upper section, but also the oblique abdominal muscles.
Step 4
Lie on the floor, keep your hands in the lock at the back of your head, bend your legs at the knees. Smoothly stretch your chin to your knees. Make sure that it is the press that is straining. The exercise should be performed slowly, until a burning sensation in the abdominal area is felt. This puts stress on the lower abdomen. To engage the upper section as well, pull your knees up to your chin at the same time.
Step 5
Lie on the floor. Raise your arms and legs at the same time, trying to reach your breasts with your knees. Watch your coordination to do the exercise correctly.
Step 6
The best training for the lower abdomen is the leg lift. You can do it while lying on the floor or on a bench. Slowly raise your straight legs to an angle of ninety degrees and also lower them slowly. Avoid jerking your legs. Make sure that the muscles of the lower section work, and not the upper one.
Step 7
If you have a bar, use it. Hang on it and begin to raise your straight legs to an angle of ninety degrees. Keep your heels together and your knees straight. For the untrained, this exercise may be too difficult. To make it easier to do it, raise your legs, bent at the knees.
Step 8
To just have a flat stomach, the exercises must be done at a high pace and do a lot of repetitions. But in order for the muscles to stand out in relief, you should load them as much as possible at a slow pace. The number of approaches and repetitions is selected individually. But you should not do less than 3-4 sets of 10 repetitions.
Step 9
If the relief does not appear for a long time, then you should also think about the diet. After all, beautiful cubes may simply not be visible under a layer of fat.
