Regular fitness exercises will help to form "cubes" on your stomach. You can train at the sports club or at home. Do abdominal exercises daily and after a month you will notice how "cubes" appear in the abdomen.
Instructions
Step 1
Stand straight, place your palms behind your head, spread your legs wide. As you exhale, tilt your body exactly to the right, while inhaling, straighten. With the next exhale, bend to the left. Do 20 reps on each side.
Step 2
Place your hands at chest level, bending them at the elbows. With an exhalation, turn the body to the right, while trying to keep the pelvis in place. Feel the abs and obliques tighten. While inhaling, return to the starting position. As you exhale, twist to the left. Make 15 body turns in each direction.
Step 3
Lie on your back with your palms behind your head, lift your legs up and hold them at a 90-degree angle to the floor. As you exhale, raise your head and shoulders off the floor, while inhaling, lower yourself to the starting position. Perform at least 20 lifts. Gradually complicate the exercise: keep your legs at an angle of 60 degrees to the floor. Do 20-30 body lifts.
Step 4
Do not change the starting position, but place your palms under the buttocks. As you exhale, tense your lower body and lift your pelvis slightly off the floor. Try to hold the position for 2-3 seconds. As you inhale, lower your buttocks to the floor. When performing the exercise, do not raise the pelvis very high, as in this case the press will not work, but the back muscles will turn on. Do 15 reps.
Step 5
Lying on your back, bend your knees, straighten your arms behind your head, and join your fingers in a lock. As you exhale, lift your upper body fully off the floor and reach your arms forward. While inhaling, slowly return to the starting position. Repeat the exercise 15-20 times. If it is difficult for you to rise from a prone position, pick up any small object weighing 1-2 kg. In this case, the weight will help to pull the body forward.
Step 6
Change the starting position a little: stretch your arms behind your head, straighten your legs. As you exhale, lift your torso, right arm, and left leg. Place your palm behind your left thigh, trying to fold down diagonally. As you inhale, lower yourself to the starting position. On the next exhale, lift your torso, left arm, and right leg at the same time. Do the exercise 15 times in each variation.
Step 7
Lie on your back, place your palms behind your head, lift your legs up, straightening them at the knees. As you exhale, lower your legs closer to the floor, while inhaling, bring them back up. You don't need to lower your legs, otherwise your back will start to work, and not your abs. For example, even a person with poor physical fitness can easily achieve an angle of 60 degrees to the floor with his feet. Repeat the exercise 15-20 times.
