Very often, women pump their abs to make their belly flat and taut, but they do not achieve the result they originally wanted. The reason is that it is very difficult to pump up the lower part of the press, since many automatically strain the upper press during exercise. Train at least 4 times a week using specific exercises, and the lower abdomen will gradually begin to tighten.
Instructions
Step 1
Lie on the floor, raise your legs at a right angle up, put your palms under your buttocks. With an exhalation, tighten the muscles of the lower press, lift the buttocks off the floor, and try to stay in this position for 2 to 3 seconds. As you inhale, take the starting position. Do 10 to 15 sets and relax.
Step 2
Lie on the floor, place your hands behind your head, bend your legs at the knees and pull to your chest. As you inhale, straighten your legs and lower them closer to the floor, but do not touch the surface. With an exhalation, return to the starting position. Be sure to tense your lower abdomen while doing the exercise. Do 15 to 20 reps and relax.
Step 3
Lie on the floor, put your hands along your body, raise your legs at a right angle up. While inhaling, lower your legs at an angle of 45 degrees to the floor and fix the position for 15 to 20 seconds. As you exhale, lift your legs up again. Repeat the exercise 5 to 10 times.
Step 4
Sit on the floor with your hands on your hips. With an exhalation, tilt your upper body back slightly, raise your legs above the floor, stretch your arms in front of you. Fix the position for 1 - 2 minutes, then relax completely. Do 2 more repetitions of the exercise.
Step 5
Lie on the floor, bend your knees, put your hands behind your head. With an exhalation, straining your lower abs, lift your upper body off the floor and stretch your chest towards your knees. On inhalation, take the starting position of the body. Repeat the exercise 15 to 20 times.
Step 6
During the day, do an exercise that is absolutely invisible to others, but will make your abs strong and reduce the hated tummy. As you exhale, strain the abdominal muscles as much as possible, relax with inhalation. The number of repetitions of this exercise is unlimited, so the more often you do it, the faster you will get the result.
