After the birth of a child, a woman faces the problem of restoring her previous figure. The belly is usually the most difficult to flatten. To achieve your goal, you need to devote about 30 to 40 minutes to sports every day.
Instructions
Step 1
To get rid of the belly, be sure to do exercises for the lateral muscles. Very often women forget about them and try to pump only the upper press. Stand up, keep your hands in front of your chest, spread your feet wide. When inhaling, turn your whole body to the right, while trying not to move your hips. With an exhalation, unfold to the original position. As you inhale, rotate your upper body to the left. Perform the exercise for 2 minutes, try to do each movement very slowly.
Step 2
Place your arms around your waist. With an exhalation, push the pelvis forward, while you will feel how all the groups of abdominal muscles tighten. Move the pelvis to the right, while the lateral muscles on the right will contract. Bring the buttocks as far back as possible, and then direct the pelvis to the left. Repeat this exercise 30 times.
Step 3
Lie on the floor, stretch your legs up, keep your arms along your body. Exhale and stretch your arms forward, lifting your upper body off the floor. While inhaling, relax your body and lower your back completely to the floor surface. Repeat the exercise at least 25 times. Then lower your legs, rest for a couple of minutes. Return to the previous position, put your hands behind your head, spread your elbows to the sides. Exhale, lift your upper body off the floor and reach with your left elbow towards your right thigh. As you inhale, touch the floor with your back. As you exhale, bring your right elbow towards your left thigh. Get down to the floor after 20 reps for each variation.
Step 4
Lie on your back with your legs raised up. With an exhalation, bend the left knee, pull it to the stomach, grasp the lower leg with your palms, lift the body up. As you inhale, slowly lower your back to the floor, straighten your left leg. As you exhale, pull your right knee towards you, lift the body again. Perform the exercise 15 to 25 times with each leg. If your neck is tense while lifting the core, take short breaks between repetitions.
Step 5
Stretch your legs on the floor, keep your arms along your body. As you exhale, bend both knees, bring your hips closer to you, stretch your arms forward and lift your torso slightly. When inhaling, return completely to the floor. Do the exercise about 20 times.
Step 6
Sit, bend your legs at the knees, pull your body back a little. With an exhalation, lift your right foot off the floor, pull your knee towards you. At the same time turn the body to the right and touch the right knee with your left elbow. With an inhalation, lower the foot, return the body to its previous position. Do the exercise the other way. Do 18 to 20 repetitions.
