We all strive for a perfect figure. The perfect flat stomach with carved cubes is everyone's dream. Diets, complex training programs, electrical stimulants, fat burning drugs - people go to great lengths to achieve the ideal. Other than getting rid of body fat, what you really need to do to achieve your perfect abs are some simple exercises that you can do every day to achieve the desired result.
Necessary
- - chair
- - litter
- - soccer ball
- - hard floor
- - correct exercise
- - 20 minutes of time a day
Instructions
Step 1
Lie on a mat. Stretch your body in a single line with your arms on the sides of your torso at a 45-degree angle. Raise your legs 30 degrees off the floor, keeping them straight and wiggle them lightly 5-10 times. Repeat 5-6 times.
Step 2
Lying on a mat, hands in the starting position. Pull your knees up to your chest. Repeat 20-30 times. Hands remain on the floor, the head does not rise from the floor.
With this exercise, you exert a load on the lower abdomen
Step 3
Lying on a mat, bend your legs at a 45-degree angle and place them on a chair. Place your hands behind your head, fingers in the lock. Straining your abs, pull your head, bending your torso, to your knees. The legs remain motionless. Repeat 25-30 times.
Step 4
Stand straight with feet shoulder-width apart. Take a soccer ball in your hands, extend it in front of your stomach, slightly bending your arms. Slowly turn the body after the ball to the right until it stops. After that, turn after your hands with the ball to the left until it stops, very slowly, straining your abdominal muscles. Make 30-40 turns, fixing the movement at the extreme points.
Step 5
Stand straight with feet shoulder-width apart. Put your hands behind your head, your hands in the lock. Bend your knees slightly and, keeping your back straight, bend all the way to each side, touching your elbows to your legs. Repeat 25-30 times.
