The abs and buttocks are the most problematic parts of the body. They are most susceptible to changes associated with sharp fluctuations in weight, a natural decrease in collagen production and other processes. In order to return these places to an attractive look, it is worth turning to physical exercise.
Instructions
Step 1
Start with the press. Lie on the floor, bend your knees, put your hands behind your head. Lift your core using the abdominal muscles without straining your neck and back. Ascend on exhalation, inhale when returning to the starting position. You can complicate this exercise with a dumbbell. Take it with both hands and hold it near your chest while performing.
Step 2
From the same starting position, lift the body, touching the elbow to the opposite knee. In doing so, you can either raise your knee towards your elbow, or leave your feet on the floor.
Step 3
Lie on the floor, put your hands under your buttocks, lift your straight legs up ninety degrees. As you exhale, lower your legs, but do not touch the floor. Then return them to the top.
Step 4
Lying on the floor, raise your legs alternately up to ninety degrees, touching them with the tips of your fingers.
Step 5
Move on to the buttocks. Lean on your forearms and knees with your elbows under your shoulders and your knees under your hips. From this position, lift your leg, without bending it at the knee, to the height of the pelvis. Drop down. During execution, keep your back and abs in tension, your body should not bend.
Step 6
Place your feet shoulder-width apart and extend your arms forward. Straighten your back and shoulders. Bend your legs while pushing your pelvis back and your torso forward. Return to starting position. Leave your knees over your ankles and do not lower your buttocks below them.
Step 7
Lie on your back and bend your knees, place your hands along the body. Raise your pelvis and from this position take your legs alternately off the ground, straightening them.
