Every female wants to have a flat stomach and a pumped-up abs. Regular fitness classes at sports clubs, which include abdominal exercises, will help make this dream come true. Workouts should be attended at least 2 times a week. If classes in a fitness club are not possible for you, then home workouts will help to pump up your abdominal muscles.
Instructions
Step 1
Sit on a chair, put your hands on your knees, keep your back straight. While inhaling, relax your stomach as much as possible, while exhaling, tense the abdominal muscles and hold your breath for a few seconds. Repeat the exercise for about 2 minutes.
Step 2
Lie on your back, palms behind your head, legs bent at the knees and pressed to your chest. As you inhale, straighten your legs and lower them to the floor at an angle of 45 degrees. As you exhale, bend your knees again and pull them towards your chest. Do 20 to 30 reps.
Step 3
Lower your legs completely to the floor. With an exhalation, lift your upper body off the floor, twist your body to the right, then to the left. While inhaling, lie down on the floor again. Repeat the exercise a total of 12 to 15 times.
Step 4
Arms along the body, legs straightened. As you exhale, lift your legs off the floor at a 30-degree angle. Do the scissors movement (breeding and crossing the hips in a horizontal plane). Do the exercise for at least 1 minute. As you inhale, lower your legs and completely relax your abs. Repeat the exercise once more, but slightly changing its performance. When crossing your legs, you will need to move them vertically up and down. Thus, the angle of inclination of the legs to the floor will constantly change. Continue to do the exercise for another 1 minute, then relax again.
Step 5
Bend your legs at the knees, put your hands on the floor. As you exhale, rise slightly above the floor, round your back and stretch your arms towards your legs. Hold the position for 1 to 2 minutes. As you inhale, lie on your back again. After resting, do 1 more set of this exercise.
Step 6
For this exercise, you will need a wall bar or any other bar attached to the wall. Grasp the stick with your arms around your shoulders so that you can freely support your body on it. Lift your legs up at a right angle. Then lower them slightly to the floor and lift them up again. Do 20-30 lifts in total.
