Almost everyone wants to have a flat and elastic stomach. However, many clumsily take up work on themselves and, as a result, get a not very aesthetic, often "pumped" belly with cubes. Follow the recommendations of the experts to create the perfect relief from the muscles of the abdomen.
It is necessary
Practice mat, 20-30 minutes daily
Instructions
Step 1
Start your workout with a 5-7 minute warm-up. To warm up your abdominal muscles well, do bends, turns, and circular movements with your torso.
Step 2
Lie on the floor, stretch your arms along your torso, and bend your legs at the knees, placing them on the entire foot. Then lift the basin above the floor up to the stop, fix it in this position. Do not relax or touch the floor with your buttocks until you feel warmth spreading through the muscles. Repeat the exercise seven more times.
Step 3
Build up your upper and lower abdominal muscles. To do this, from a prone position, with your arms folded on your chest, raise your upper body above the floor first, and then your outstretched legs. It is also advisable to repeat each exercise eight times.
Step 4
Perform the twisting exercise. To do this, lie on your back, bend your elbows and put them behind your head. Bend your legs at the knees. Alternately reach with the elbow of your right hand to the left knee, with the elbow of your left hand to the right. This exercise is effective for tightening the oblique abdominal muscles.
Step 5
Finish with any kind of cardio exercise, since it is the active movement that helps burn fat in the waist area, and also tightens the muscles of the whole body. In the acclaimed book by Dr. Amen Daniel Gregory "Change the brain - the body will also change" says that it is cardio loads that improve metabolism and help reduce fat deposition in the body. You can choose to run, walk, swim, or cycle.
