Any person, be it a woman or a man, dreams of their perfect belly. The inflated cubes in the lower abdomen make the body beautiful, sexy and healthy. To build cubes on your stomach, it is enough to perform the following exercises:
It is necessary
Rug, dumbbells, clock
Instructions
Step 1
Lying on your back, we place our hands under the head, one leg is bent at the knee and stands on the floor, the other lies on it. You need to raise your legs up, and towards the shoulders. Raise your legs as close to your chest as possible, and then lower them. Make sure that the lower back is pressed against the floor, perform lifts 20 times, changing legs.
Step 2
While in the supine position, arms under the head, one leg straight lies on the floor, the other is bent at the knee, on it. First, the knees rise to the floor towards the chest, the straight leg is bent at an angle of 90 degrees, then return to its original position. It is necessary to perform the exercise using the lower abdominal muscles, and not by swinging the legs. We perform 20 times one on the other leg, then 20 times changing the position of the legs.
Step 3
The next exercise is performed lying on the back, arms are also located under the head, shoulders are raised, one leg is straightened and located at a distance of 5 cm from the floor, the other is bent at the knee and placed as close to the chest as possible. It is necessary to perform springy movements with the legs - one leg moves up, and the bent one towards it, then returns to its original position. We perform it twice, then we change the legs, the shoulders cannot be lowered, the breathing should be even.
Step 4
We are in a sitting position, our legs are bent at the knees, our feet should not be on the floor, our hands hug our knees. Then we straighten our legs forward, and spread our arms to the sides - hold this position for 3 seconds. It is very important that your feet do not touch the floor. We return to the starting position. Perform this exercise without holding your breath, the maximum number of times. Also, to perform this exercise, you can take dumbbells in your hands, with the help of them you can strengthen your arms and chest.
Step 5
Lying on your back, legs and arms are on the floor, hands are raised up behind the head. We take a deep breath, and as we exhale, we pull our arms and legs towards each other. With this exercise, you need to stretch your abdominal muscles well.
