Women who dream of a flat tummy can get it by doing specific abdominal exercises. Exercising will not take long, but if you do it regularly, body fat will go away pretty quickly.
Exercises for the lateral abdominal muscles
Simple exercises will help to pump up the lateral abdominal muscles in just a month. Stand straight, bend your arms at the elbows, place your palms on the back of your head, spread your legs wide. As you exhale, bend your body to the right, feel how the lateral abdominal muscles and abdominals tighten. Hold the position for a few seconds. Straighten up as you inhale. On the next exhale, bend to the left. Perform the exercise 15 times in each option.
When tilting, try to keep the whole body in one plane, direct your elbows exactly to the sides.
Leave the starting position the same, remove your palms from behind your head, place your hands at chest level. With an exhalation, turn your whole body exactly to the left. Try to hold your hips so that they do not unfold after the body. As you inhale, return to the upright position. Follow the next tilt to the right. Repeat the exercise 15 times.
Upper Press Exercises
Lie on your back, stretch your arms along your body, bend your legs at the knees, and place your feet on the floor. With an exhalation, lift the body to the shoulder blades, stretch your arms and chest forward, while pressing your chin to the base of the neck. As you inhale, lower your back completely to the floor. Complete 20 lifts.
The exercise can be complicated: with an exhalation, lift the body off the floor and hold this position for 20 seconds, breathe calmly. With a breath, lower yourself to the floor. Do 3 reps.
The starting position is the same, only put your hands behind your head and place your palms on the back of the head. Ask your family to fix your feet with their hands so that they do not come off the floor during the exercise. Another option is to hook your toes into a closet, sofa, or other heavy furniture. With an exhalation, perform a full lift of the body above the floor, sit down. While inhaling, with your back round, lie on the floor. Try to keep your elbows straight to the side while lifting. Repeat the exercise 20 times.
Lower abs exercises
Lie on your back, keep your hands behind your head, raise your legs, straighten your knees. As you exhale, straining the lower press, lift the pelvis above the floor. As you inhale, lower your buttocks back to the floor. Try to make the rise small, about 5 cm above the floor. At a higher lift, you will not pump up your abs, but your back muscles. Do the exercise 15 times.
The situation is the same. As you exhale, lower your legs slightly closer to the floor, while inhaling, place them again perpendicular to the body. The main condition: you do not need to lower your legs too much, as you can damage the muscles of the lower back. The range of motion is small, about 10-15 cm. Perform the exercise at least 15 times.
