Every girl dreams of a perfect figure, including a beautiful tender tummy. Young girls without too much stress and in a short time will trim the waist. And if a woman has already given birth to a baby (or two), and the fat folds have made a flat stomach invisible, how can she make the abs cubes perfect? What simple exercises are suitable for this?
Instructions
Step 1
Take note right away: all abdominal exercises are the same for everyone, even if you are after childbirth, and it is very difficult to restore your old waist. But! You can also create a more refined figure, albeit dissimilar, but tender and elastic. And no matter how old you are - age does not matter!
Step 2
So which exercises are right for you? No need to reinvent the wheel - a number of basic ab exercises have long been used in various sports, especially bodybuilding.
Step 3
To begin with, it is recommended to do a short warm-up or a short jog (jogging is not necessary) so that the muscles are warmed up and are on full alert.
Step 4
First, it is best to do mass exercises with a small load and with a large number of approaches (12 - 15 repetitions for 4 approaches). The torso raises are used for the upper abs, and the leg raises are used for the lower ones (load is optional). Do not pay attention to the fact that at first the folds will not disappear, and the muscle mass will become larger - with its help, fat will disappear in a short time. Exercises without much stress will help to do a special bench for the press. As a load, you can use a disc from a bar, weighing less than 2 kg.
Step 5
Weight training:
- Lying on a bench, raise your torso, reaching your bent knees with your hands - 4 exercises 15 times
- In the same position, lift your legs up - 4 exercises, 20 times.
- Standing, holding dumbbells (2-3 kg.), Do bends to the sides - 4 exercises, 12 bends in each direction. This exercise works on the lateral abdominal muscles.
Step 6
Relief classes:
- Lying on a bench, raise your torso, reaching your bent knees with your hands - 4 exercises 30 times each.
- Slow leg raises 4 exercises, 30 times.
- As for the mass, just take 5 kg dumbbells. - 4 exercises, 30 bends in each direction.
Step 7
Perform the first month of exercise for weight 2 times a week, for relief - 1 time. The second month is the other way around: 2 lessons per week for relief and 1 for weight. If such a system seems complicated to you, you can practice at your own discretion, but at least three times a week.
Step 8
Do not rush to immediately get positive results, you need to persistently go towards the goal, and in a month and a half your waist will be just perfect! Believe me, a lot of women have dropped 30 kg! And don't worry, your abs will never look like the "horror" of masculine "beauties" who swallow pills by handfuls. By doing simple exercises, you will achieve excellent physical shape and very feminine and elastic lines.
