Women strive to make their figure perfect. Each woman has her own concept of perfection, but a woman will not refuse to have a slender body. One of the main problem areas is the belly. Regular exercises to strengthen the abdominal muscles will help get rid of it.
Exercises for the press
Stand with your palms on the back of your head, legs wide apart. Concentrate on your pelvis. With an exhalation, direct it forward, while straining the abdominal muscles. While inhaling, return the pelvis to its original position. Repeat the exercise 18 times.
When performing the exercise, watch the sensations in the lower back, there should be no pain in it, a slight tension is considered normal.
Stand straight with your palms on your stomach. Exhale and pull your abs into you. As you inhale, completely relax your stomach. Breathe in this way for 2 minutes. Then take some rest and make the exercise harder. Breathe into your belly at a very fast pace for 30 seconds. Take a minute to rest and do the exercise again.
Lie on your back, bend your legs at the knees, keep your feet together, lower your arms along your body. As you exhale, lift the body off the floor, press your chin to the base of the neck, round your back slightly, stretch your hands forward. As you inhale, gently lower yourself to the floor.
Lying on your back, lift your legs up, put your hands along the body. With an exhalation, lift the buttocks slightly off the floor, while you will feel how the lower press tightened. While inhaling, lower the pelvis. Do 15 lifts.
Do not rise above the floor more than 3 cm.
Lie on the floor, stretch your legs, lower your arms behind your head. As you exhale upward, simultaneously lift your body, arms and legs. In this case, it turns out that you folded in half. While inhaling, take your time, lower yourself completely to the floor. Complete 20 lifts.
Exercises for the lateral abdominal muscles
Stand up, put your palms on your belt, spread your feet wide apart. With an exhalation, tilt the body to the left, feel how the lateral abdominal muscles tighten. As you inhale, rise. After making the next exhale, bend your body to the right. Perform 20 inclines.
Leave the position the same. When exhaling, tense the pelvic area, trying to fix it in place, turn your body to the left. In doing so, you will also feel tension in the lateral abdominal muscles. Inhale and return to the previous position. Repeat the exercise, turning to the right. Make 20 turns in each direction.
Lie on your back, arms can be lowered along the body, bend your legs at the knees, keep your hips together. When exhaling, twist the pelvis to the right, put your legs to your right, try to press your back as much as possible to the floor surface. On inhalation, return to the previous position. Perform the next turn on the other side as you exhale. Repeat the exercise 15 times.
