A beautiful, toned belly is the result of hard work. Anyone who comes across abdominal exercises will tell you that it is the lower muscles that cause the most problems, especially in women (due to the natural body fat to protect the fetus). Do not despair, there are many methods for working with this abdominal section, which will surprise you with performance in a couple of months.
Instructions
Step 1
Starting position - lying on your back, hands are pressed to the floor at your sides. Tear off your straight legs from the floor, slowly raising them by 30-40 cm (enough to start with 15). Hold in this position for a few seconds, then lower yourself to the starting position. Repeat 15-20 times.
Step 2
Lying on your back, lift your legs up (to the "birch" position). Next, start pushing them up in jerks. Do three sets of 10 times. This exercise is very effective when done correctly (make sure that the load goes to the lower press).
Step 3
For the next exercise, you need a horizontal bar or any crossbar that can support the weight of a person. Hanging on the horizontal bar, raise your straight legs 90 degrees. At the same time, try to keep the body straight without leaning forward with the pelvis. Do it 10-15 times.
Step 4
Starting position - sitting on the floor. Raise your legs and pull them towards you, then push them away from you. At the same time, do not rest your hands on the floor or on the wall. Exercise is done "on weight". Repeat at least 30 times.
Step 5
Lie on your back. At the same time, slowly and unhurriedly, use your abdominal muscles to lift your torso and pull your legs towards it. "Folding" is an effective load on the press, but rather difficult to execute. It should be started after two weeks of training, when the muscles are already strengthened.
Step 6
Lie on the floor. Bend your knees and lift them, put your hands under the pelvis, lift your torso 20-30 cm from the floor - this is your starting position. Next, pull the knees of the bent legs to the head, then straighten the legs. Repeat 8 times in three sets.
Step 7
Another difficult exercise designed for already trained abs is jogging in a lying position. Starting position - lying position. Next, pull your knees to your shoulders in turn, moving continuously. In this case, the toe of the pull-up leg must be kept pulled out for the greatest tension. Continue to do the exercise for one minute, then rest for a minute, and start again.
