Fat deposits in the abdominal area are a problem that many want to get rid of. You can deal with it using an integrated approach. A healthy fractional diet and regular exercise will help you achieve a flat stomach in a short time.
Instructions
Step 1
For the first exercise, lie on your back. Place your hands behind your head. Bend your knees slowly, pulling them towards your chest. Gently lift them up so that a right angle forms between the body and the hips. Fix this position for 5-7 seconds. Please note: when performing the exercise, the lower back should be firmly pressed against the floor surface. Return to starting position. Repeat the exercise 10-20 times.
Step 2
Lie on your back with your knees bent. Place your hands along the body. After inhaling, draw in your stomach as much as possible. Fix this state for 5 seconds. Exhale. Repeat breathing exercises 10-15 times. This is a great abdominal release that can be done in between exercises.
Step 3
Lie on a flat floor. Stretch your arms along the body. Raise your legs a little, crossing them. Gently lift your torso using your abdominal muscles. Return slowly to the original position. Repeat the exercise 10-20 times. To increase the load, place your hands behind your head.
Step 4
To pump muscles of the lower press, do the following exercise. Lie on your back. Place your hands along the body. Raise your legs up without bending them at the knees. Please note that a right angle must form between the torso of the body and the hips. Slowly lower your legs to the starting position. Repeat the exercise 10-12 times in 3-4 sets.
Step 5
Lie on your stomach. Grasp the ankles of your legs with your hands, trying to pull them as close to your head as possible. Swing on your stomach for 1 to 2 minutes.
Step 6
Lie on your right side. Place your right hand behind your head without bending it at the elbow. The left one is at the waist. Gradually raise and lower your left leg without bending at the knee. After that, perform a cycling motion with it. Return to starting position. Repeat the exercise on your right leg.
Step 7
Lie on your back with your palms under your buttocks. Please note: the lower back should be firmly pressed against the floor surface. Raise your straight legs at a right angle upward. Gradually lower your left leg, then your right leg. Repeat the exercise 15-20 times.
Step 8
Sit on the floor. Place your hands behind your back. Bring your knees quickly to your ribcage and bend with the force of the press. The exercise is performed simultaneously: legs - to the chest, body - to the legs. Return to the original position without lowering your feet to the floor surface. Repeat the exercise 20 times.
