While sunbathing on the beach or swimming in the pool, you more than once held your eyes on a girl with a flat stomach or a guy with a pumped-up abs and in your thoughts imagined yourself in their place. But there is nothing unreal in this, you just need to really want, be patient, not be lazy and follow some rules.
Instructions
Step 1
Exercise should be regular. If you do not have the opportunity to visit the gym, you can work out at home.
Step 2
Warm up your muscles with a short run and warm-up exercises before exercising. And even after that, you should not immediately give yourself the maximum load, there will be no benefit from such a training, but the consequences can be dire.
Step 3
Abs is a muscle group. In order to end up with a flat stomach, you will need to do a whole range of exercises.
Step 4
Exercises for the upper abs. Lie on the floor, close your arms on your chest, and bend your legs at the knees. Smoothly lift the back of your head off the floor so that you reach behind your chest, not your neck. Raise your torso as far as you can, then lower it just as smoothly. Alternatively, you can do this exercise on a fitness ball.
Step 5
Exercises for the lower abdomen. Lie on the floor with your hands at your sides. The legs must be bent at the knees 90 degrees. Raise your legs in this position and gently, lifting your pelvis, pull them to your chest.
Step 6
Exercises for oblique muscles. Lie on the floor with your hands together at the back of your head, they should be parallel to the floor. Bend your legs at the knees. Raise your head and shoulders up, with your right shoulder touching the left thigh, slowly return to the starting position. Repeat the exercise, but with the left shoulder touching the right thigh.
Step 7
Also, for the oblique muscles, an exercise in which you lean on your elbow while lying on your side is effective. Its essence is to tear the body off the floor as high as possible and fix it at the extreme upper point for a few seconds, then try to lower it smoothly.
Step 8
The intensity of the classes should be increased gradually, observing the principle of "do no harm". And remember the main thing - in order to achieve the desired result, you must fulfill the entire complex of requirements on a daily basis, from diet to exercise.
