Abs exercises help flatten your belly. It is necessary to pump up this area of the body correctly so that all the abdominal muscles are tightened evenly. Performing a set of exercises daily, you will notice significant improvements in a month.
The abdominal muscles are divided into three main areas: upper, lower and lateral. The principle of work with each of these zones is different. It is better to start by working out the lateral abdominal muscles. Stand up, spread your legs as wide as possible, raise your arms up. With an exhalation, tilt the body to the right, while inhaling, straighten. Make 20 bends to each side. Lie on your right side, lean on the palm of the same name, bending your elbow, put your left hand behind your head. With an exhalation, lift the body higher off the floor. As you inhale, take the original position. Perform the exercise 20 times, then repeat it, turning over on the other side. Lie on your back, spread your arms to the sides, lift your legs up, slightly bending them at the knees. With an exhalation, twist at the waist and lower your legs to your right, while inhaling, return to the starting position. On the next exhale, lower your hips to your left. Do the exercise 15 times in each direction. Bend your legs at the knees and lift them off the floor, stretch your arms along the body. With an exhalation, lift the body off the floor, begin to perform swaying movements from right to left. Exercise for a minute and breathe calmly. As you inhale, lower yourself to the floor. After that, move on to pumping up the top of the press. Lying on your back, put your hands behind your head, bend your legs slightly and place your feet on the floor. As you exhale, lift the body up, while inhaling, lower yourself to the floor. Repeat the exercise 25 times, at the beginning with very weak muscles, you can slightly reduce the number of repetitions. Raise your legs above the floor, bend your knees at right angles, place your hips perpendicular to the body. With an exhalation, lift the body above the floor, stretch your arms in front of you. Hold this position for 30 seconds, breathe evenly. As you inhale, lie on the floor. The following exercises will help build your lower abs. Lying on your back, put your hands under your hips, lift your legs up. As you exhale, lower your right leg closer to the floor, while inhaling, return it up. Repeat the movement with the other leg. Do the exercise 20 times with each leg. Put your hands behind your head, bend your legs and pull your knees to your chest. With an exhalation, straighten your legs and extend them above the floor. As you inhale, bend your knees again and pull them towards you. Do the exercise 20 times. Raise the body above the floor, lean on the back of your forearms, raise your legs, do not bend your knees. Cross your legs for 40 seconds. Lower your feet to the floor, after resting, take another approach.
