A flat and firm belly is the result of constant work on the abs. Exercises on the abdominal muscles are recommended to be performed at least 3 times a week. During classes, it is necessary to work out the muscles of the lower press, upper press and oblique abdominal muscles.
Instructions
Step 1
Lie on the floor, put your hands behind your head, fix your legs (behind a sofa, wardrobe, etc.). As you exhale, lift your upper body off the floor. While inhaling, return to the starting position. Do 20 to 30 repetitions.
Step 2
Lie on the floor, put your hands behind your head, raise your legs at a right angle. As you exhale, lower your legs, but do not touch the floor. While inhaling, return to the starting position. Repeat the exercise 20 times.
Step 3
Lie on the floor, place your palms under your buttocks, lift your legs up. With an exhalation, tear off the buttocks from the floor due to the muscles of the lower press and hold this position for 2 - 3 seconds. As you inhale, lower yourself to the floor. Do 20 repetitions of the exercise.
Step 4
Lie on the floor, put your hands behind your head, bend your legs at the knees. As you inhale, lift your feet off the floor, twist at the waist and place your legs on your right side. With an exhalation, return to the starting position. Repeat the exercise on the other side. Make 20 to 30 twists in each direction.
Step 5
Sit on the floor with your palms near your hips. With an exhalation, lift your legs off the floor, stretch your arms forward. Keep your back straight, tighten your abdominal muscles. Fix the pose for 2 minutes.
Step 6
Lie on the floor, put your hands behind your head, bend your legs at the knees. As you exhale, lift your upper body, touch your left elbow to your right knee. As you inhale, lower yourself to the floor. With the next exhale, rise and touch the left knee with the right elbow. Make 20 twists in each direction.
Step 7
Lie on the floor, lower your arms along your body, lift your legs up at a right angle. With an exhalation, lift your upper body to the shoulder blades above the floor, extend your arms forward. Hold the pose for 2 to 3 minutes. After the desired time has passed, lie down on the floor and relax your abdominal muscles.
