If you want cubes or just a flat, neat tummy, go for one! Diets alone will not help, you need to pump the press. First of all, the bottom one. Exercises will not take long. You only need ten to fifteen minutes a day to pump your lower abs. But remember: the speed of the result depends not only on your perseverance and willpower, but also on the characteristics of the organism.
Instructions
Step 1
Set yourself a daily routine. If physical fitness is weak, it is better to start with a minimum. Perform each exercise ten to twenty times. The next day, increase this number by one or two, and so on every time. The main thing is to act gradually and do not try to drive yourself out on the very first day.
Step 2
Lie on the floor or some hard surface. So that the back is comfortable. Stretch your arms along your body. Raise your legs up so that your feet are facing the ceiling. At the same time, try to tighten the abdominal muscles. Then lower your legs. Repeat the exercise, just lift each leg in turn. Continue to contract your abdominal muscles.
Step 3
Now raise your hands and place them on the floor behind your head. At the same time, lift your straight legs and the front of your body into the air, try to reach your knees with your forehead. Do not twitch, movements should not be abrupt and very fast.
Step 4
Bend your knees and lift them up. Make circular movements with your feet, as if you were pedaling a bicycle. At the same time, do not just dangle your feet in the air, but try to press with each swing, so that there is tension in the legs and lower abdominal muscles.
Step 5
After finishing the exercise, do not jump up immediately. Lie down and get some rest.
