A toned belly and lack of fatty deposits in the waist area is a dream not only for women, but also for men. To achieve your goal, you need to regularly pump the abs and oblique abdominal muscles. Train at least 3 times a week, then strong obliques will allow you to be proud of your own achievements.
It is necessary
Dumbbells weighing from 0.5 kg to 5 kg
Instructions
Step 1
Stand straight with feet shoulder-width apart, hands at the waist. Lean forward, make circular movements, describing the maximum amplitude around your axis. Repeat the exercise 10 times in each direction.
Step 2
Stand up straight, take dumbbells, lower your arms along your body. As you exhale, tilt your upper body to the right as much as possible. While inhaling, return to the starting position. With the next exhalation, lower yourself to the left. Repeat the exercise 20 times in each direction.
Step 3
Stand up straight with your palms on your shoulders. As you inhale, twist at the waist to the right, as you exhale, come back. Repeat twisting to the left. Do the exercise in each direction 20 times.
Step 4
Lie on the floor, put your hands behind your head, bend your legs at the knees. As you exhale, tighten your abs, lift your upper body and reach with your left elbow to your right knee. While inhaling, return to the starting position. With the next exhale, rise and touch your right elbow to the left knee. Repeat the exercise 20 times in each direction.
Step 5
Lie on your back, spread your arms to the sides, lift your straight legs up. As you exhale, lower your legs to the floor on the right, while inhaling, lift your legs up again. Repeat the exercise 20 times in each direction.
Step 6
Stand up straight, take dumbbells in your hands, bend your elbows and press them to your body. As you exhale, raise your right hand above your head, bend to the left. With an inhalation, return to the starting position. With the next exhale, bend exactly to the right, raise your left hand above your head. Make 20 bends to each side.
