In Rubens's paintings, beauties delight the eye with magnificent forms. But in our age, even the smallest tummy is capable of inflicting untold suffering on the owner. And although many men argue that a soft tummy in a beloved girl is great, ladies continue to fight for a flat sculptural press.
It is necessary
- - gymnastic mat;
- - medball.
Instructions
Step 1
Strike a plank position on a slippery surface, such as a parquet floor. To do this, take an emphasis lying on outstretched arms. The palms are located exactly under the shoulder joints, the back is straight, the whole body is stretched out in line with the legs. Bring your left knee to your stomach, sliding it across the floor. Tighten your abs while driving. Return to starting position. Slide step with your right foot. Take 10 steps with each leg. For better glide, wear socks.
Step 2
Lie face up on a gym mat. Bend your knees, place your feet on the floor, spread your arms at right angles to your body and place your palms down on the floor. Pulling your belly in, pull your knees up to your chest. Hold for two seconds. After that, straighten your legs and lift them straight up. Pause again for two seconds. Then lower them to a 45 degree angle and hold that position for four seconds. Return to starting position. Do 12 reps.
Step 3
Lie face up on a gym mat. Tighten your abs and slightly lift your straightened left leg. Pull the sock towards you. The left arm is behind the head, the elbow is raised, the right is extended along the body in weight. Raise your right leg as high as possible, and also pull the toe towards you. Now lift your torso and reach with your left elbow towards your right knee. Return to starting position. Do 12 repetitions on each side.
Step 4
Lie face up on a gym mat. Clamp a 2.5 kg medball under your knees. Spread your arms perpendicular to your body and place your palms down on the floor. Raise your legs so your hips form a right angle with your torso. Tighten your abs and slowly lower your legs. Don't strain your feet. Raise your legs again and turn your hips to the right. Keep your shoulders on the floor. Return your hips to an upright position and lower your heels to the floor. Raise your legs again and rotate your hips to the left. Return to the upright position and then to the starting position. This is one repeat. Do 10 reps.
