A belly with pronounced muscles and no fat deposits is the dream of many girls. Simple gymnastics will help make this part of the body flat, toned. Some exercises can be performed almost without getting out of your chair.
Thin waist and flat belly adorn the figure, make it more slender and fit. There are many exercises that can help make this part of the body more attractive. Some exercises can be done without equipment or even without a mat. You can train almost without getting up from your chair. In this case, you need to do this regularly. Only a responsible approach to business will help to achieve the desired result.
Raising the legs
Before starting gymnastics, you need to warm up the muscles. To do this, sit on the edge of the chair, turn the body alternately to the left and right, raise the left and right legs. Only then can you start the first exercise. Starting position: sit on a chair, rest your hands on the armrests or edges. Bring your legs together, bend at the knees. To perform the exercise, you need to exhale, keeping your back straight, raise your knees, bringing them closer to your chest. At the same time, the abdominal muscles should be strained.. On inhalation, you should return to the starting position. In this case, the abdomen must necessarily remain flat. The exercise should be done with the effort of the muscles of the lower torso, and not by stretching the upper torso. Care should be taken not to strain the neck and shoulders. After lifting your legs, you need to hold them pressed against your stomach for a few seconds, and then return to their original position. Do not put them on the floor. Repeat the exercise at least 10 times.
Diagonal twists
Starting position: sit on a chair, press your lower back to the back, fold your hands behind your head. The legs need to be raised perpendicular to the floor and bent at the knees at right angles. In this case, you should put your palms behind your head and bend over a little, moving your shoulder blades away from the back of the chair. The neck should be extended forward, but it should not be overstrained. To perform the exercise, as you exhale, twist the body and pull the left elbow to the right knee, while the left leg should move forward slightly. On inhalation, you need to return to its original position, but do not straighten the body to the end. Repeat twisting to the other side. During the exercise, you should draw in the navel and make sure that the abdomen remains flat. The loin cannot be torn off the back of the chair. You need to twist the body from the lower thigh. Perform the exercise 8 times in each direction.
Raising the torso over the chair
Starting position: sit on a chair with armrests. A regular chair is fine too, but not as comfortable. An office chair can be used. Put your hands on the armrests. To perform the exhalation exercise, you need to raise the torso, lifting the hips and legs from the chair. At the same time, tighten your abs to bring your knees up to your chest. You need to hold out in this position for at least 15–20 seconds, then you can go down and rest. Repeat the exercise 4 times. There is no need to rush to abruptly lower the body. This should be done smoothly. You should definitely control your stomach. It should remain flat, retracted.
Stretching for the arm to the foot
Starting position: sit on a chair, fold your arms behind your head, and then bend your knees and put the foot of your left foot on the floor, and raise your right foot to parallel with the lower leg with the floor. Raise the body and turn to the right. In this case, the lower back should be pressed against the back of the chair. To perform the exercise, you need to straighten your right leg at the knee while exhaling and at the same time stretch your left hand towards the right foot. On inhalation, you should return to the starting position. In this case, do not tear the body off the chair. Repeat the same, but this time using the right arm and left leg. In total, you need to perform 6-7 tensions on each side.
Forward bends
Starting position: sit on a chair, lean slightly on its back. Place your hands behind your head, connecting your fingers. Spread your elbows to the sides. To perform the exercise, lower your torso as you exhale as low as possible. This should be done slowly. You cannot help yourself with your hands. Gradually, the amplitude of the slopes can be increased. After returning to the starting position, inhale, and as you exhale, bend over again. Repeat the exercise 6-7 times. After that, sit on the edge of the chair, stretch your arms forward, spread apart.
The whole complex will take only 5-7 minutes. If you do it daily, the result will be noticeable very soon. Combined with proper nutrition, this kind of gymnastics is very effective. At the same time, do not forget about other workouts. You need to work with all parts of the body at once, not just the stomach.
