It's no secret that a slender, fit woman looks much younger than her age and feels much more confident. Sagging abdominal muscles, a hunched figure do not paint anyone. But alas, we do not always have the opportunity to attend classes in a fitness club. To make a flat tummy at home, you should, first of all, be patient, learn some effective exercises and do them systematically.
Instructions
Step 1
It is advisable to practice in the morning, but it is also possible in the evening a few hours before bedtime. This will take you about 10-15 minutes. Ask your family not to interfere with you during class. You need a small rug to do the exercises.
Step 2
The exercise is performed from a supine position. Straighten your arms along the body. The palms rest on the floor. Raise straight legs at an angle of 40-50 degrees, with your feet lightly slap one against the other. Place your feet on the floor. Do the exercise 6-8 times. At the same time, breathing is calm, even.
Step 3
The starting position is the same. Stretch your arms up and put them behind your head. Make a sharp swing of your arms forward and at the same time try to get into a sitting position. To make it easier, you can stick your toes to the edge of any furniture (cabinet, sofa). Straighten your back as much as possible, spread your arms wide and then pull them back sharply. Take the starting position. Repeat 6-8 times.
Step 4
Lie on your side with one hand under your head, the other hold onto your waist. Do vertical swings with a straight leg 6-8 times. Roll over to the other side and do the same with the other leg. Important: when lifting your leg, exhale.
Step 5
Get on your knees with your legs slightly apart, while your toes are pressed together. Put your hands on your hips. Perform slow back bends. Try to keep your back straight, tilt your head back a little. Inhale with the backbends. With the correct exercise, you will feel intense tension in your knees and, of course, in your abdominal muscles. Do this movement 8 times.
Step 6
Lie on your back, palms touch the floor. Raise your legs at a right angle upward, perform dynamic movements with your legs, as if you were riding a bicycle. After 1-2 minutes of intensive exercise, take the starting position. The number of repetitions is 8 times.
Step 7
Exercise "Scissors". The starting position is the same. Raise your straightened legs to a height of 30-40 cm and cross them for 1-2 minutes, reminiscent of scissor movements. Lower your feet to the floor. Repeat 4-8 times.
Step 8
In addition to the suggested exercises, while washing your face, you can energetically pull your stomach into yourself, giving a load to the abdominal muscles. Do not forget to control your posture while walking, trying to keep your belly pulled in. With the systematic performance of these exercises, a positive result is guaranteed.
