How often, before any holiday, women begin to worry that they cannot put on their favorite dress, since the tummy has begun to protrude significantly and restrict movement. To restore your former harmony and spend the evening in your favorite outfit, you urgently need to start pumping up the press. The set of exercises for the abdominal muscles, given below, will help in this.
Instructions
Step 1
Sit on the floor with your hands near your hips. With an exhalation, lean back, raise your legs above the floor at an angle of 45 degrees, stretch your arms in front of you. Keep your back straight, stretch your chest forward. Hold the position for 1-2 minutes, then lie on the floor and relax. Do 2 more approaches.
Step 2
Lean back, resting your elbows on the floor, bend your knees and lift them. With an exhalation, stretch your legs and lower them closer to the floor, while inhaling, bend your knees again. Repeat the exercise 15-25 times.
Step 3
From the previous position, do the following exercises. Extend your legs off the floor and do the scissor motion for 1-3 minutes. Then lift your legs at an angle of 60 degrees and do the bicycle exercise for 1-3 minutes. Lie on the floor, pull your knees towards you, and completely relax your abs.
Step 4
Lie on your back, put your hands along your body, raise your legs at a right angle. With an exhalation, lift the body up, stretch your arms at chest level and fix the position for 1 minute. As you inhale, lie on the floor and relax.
Step 5
Bend your knees, cross your arms over your chest. As you exhale, rise slightly above the floor and fix the position for 5 seconds. As you inhale, lie on the floor. Repeat the exercise at least 10 times.
Step 6
Place your hands behind your head. Lift the body up for 3 intermittent exhalations. That is, they raised themselves a little - they exhaled, raised the body a little more - exhaled, and on the third exhalation rose as much as possible above the floor. While inhaling, lie down on the floor. Repeat the exercise 10-15 times.
Step 7
Put your hands along the body, raise your legs up. As you inhale, lower your legs to your right, as you exhale, raise them. With the next breath, lower them to the left side. Repeat the exercise 10 times in each direction.
Step 8
Place your palms on the back of your head, bend your legs. As you exhale, rise above the floor, twist your upper body to the right, then to the left. As you inhale, lie on the floor. Do 10-15 sets, then relax completely.
