Beautiful waist, firm, toned belly emphasize the beauty of the female body. Some are given by nature, others, in order to achieve a result, have to seriously work on their figure. Strengthening the abs, namely, he is responsible for the appearance of the abdomen, can be done with the help of a fitness trainer or at home. The main thing is to choose the right set of exercises.
It is necessary
exercise mat
Instructions
Step 1
If you do not have time, but you really want to get a beautiful belly, use the charger for lazy women. You can do it right on the bed: before going to bed and after waking up. To do this, it is enough to spend only three to five minutes. But you will notice the result in a couple of weeks.
Step 2
You can do this exercise in bed. Starting position - lying or standing on all fours. But in this exercise, the main thing is not position, but breathing. Breathe in deeply through your belly through your nose. Try to perform it to the maximum muscle tension, the appearance of pain indicates the correct implementation of the inhalation. Then breathe out deeply with your belly through your wide open mouth. In this case, a slight pain in the lower abdomen should appear. The third step of this complex is to draw in the abdomen into the hypochondrium and hold the breath for 10-15 seconds. However, if you can, hold your breath longer. It is enough to perform this exercise 3-4 times.
Step 3
Stretching helps to get rid of fat in the lower abdomen. In a prone position, raise your legs 45 degrees, extend your toes forward and do very slow circular rotations. One circle must be described for at least thirty seconds. Start with 1-2 times. Then try to bring it to ten on each side.
Step 4
Excellent exercises for strengthening the abs are "scissors", "bicycle". They help not only to pump up the abs, but also to reduce the size of the waist. Indeed, when they are performed, all muscles are included in the work, including hard-to-reach ones.
Step 5
Pulling up is another powerful exercise. To do it, lie on your back, bend your knees and lift them so that your shins are parallel to the floor. Place your hands behind your head, with your fingers bent and your elbows apart.
Step 6
Straining your abs, extend your right leg at a 45-degree angle. At the same time, lift off the floor, lifting your head, neck and shoulder blades, and reach with your right shoulder to your left knee. Return to the starting position and repeat the exercise, but with the other leg.
