You don't have to go to the gym and exercise under the supervision of a trainer to get a flat stomach. You can easily get a flat stomach at home.
Necessary
You only need 3 minutes to do the exercises. But these exercises need to be done constantly, like morning exercises
Instructions
Step 1
1 day. Lower abdominal exercises.
Lying on your back, arms along your torso, lift your legs up at right angles to your torso. Straining your abdominal muscles, pull your legs up, lifting your pelvis off the floor. Hold for a second or two, and slowly lower your pelvis down. Repeat 15-20 times. The muscles of the head and neck must be relaxed!
Lying on your back, hold your head with the palms of your hands. Raise the legs bent at the knees (with the lower legs parallel to the floor, and the upper legs at right angles to the body). Straining your abdominal muscles, lift your pelvis off the floor, pulling your knees bent to your chest. Hold for one to two seconds and slowly lower your pelvis down. Repeat 15-20 times. The muscles of the head and neck should be relaxed!
Repeat these two exercises twice. If you're tired, you can slightly reduce the number of repetitions. Do not pause your exercise. On average, this cycle of two exercises will take you 3 minutes.
Step 2
2nd day. The oblique muscles of the abdomen.
Lying on your back, bend your knees. Feet on the floor, with the palms of your hands support the lower part of the back of the head. Lift your shoulder blades slightly off the floor and stretch to the right, trying to pull the right side of the chest to the right thigh as much as possible. The same goes to the left side: pull the left side of the chest to the left thigh as much as possible. Repeat 15 times in each direction. The muscles of the head and neck must be relaxed!
Lying on your back, bend your knees, place your feet on the floor. Place the lower leg of your right leg on your right leg just below the knee. Place your right hand along the body, with your left hand hold the lower part of the back of the head. While contracting your abdominal muscles, stretch your left shoulder towards your right knee. Then return to the starting position. Repeat turns of the torso 15 times in each direction. The muscles of the head and neck should be relaxed!
The exercise is called catching the ball. Lying on your back, bend your knees, place your feet on the floor. Stretch your arms bent at the elbows with your palms forward, as if you want to catch the ball. Perform twisting movements, pulling your left shoulder towards your right knee. Hold for a moment, then return to the starting position and repeat the exercise on the other side. Repeat 15-20 times in each direction.
Step 3
Day 3. Upper abdomen.
Lying on your back, hold the lower part of the back of the head with your hands, legs raised up at a right angle to the body. While contracting your abdominal muscles, lift your torso so that the shoulder blades come off the floor. Hold for a second or two and return to the starting position. Repeat 10-20 times.
Lying on your back, hold the back of your head with your hands, bend your legs at the knees, feet on the floor. While contracting your upper abdominal muscles, lift your shoulder blades off the floor, lifting your upper torso. Hold for a second or two and return to the starting position. At the same time, without lying on the floor, just touch the floor with your shoulder blades and repeat 15-20 times.
Exercise "frog". Lying on your back, hold the back of your head with your hands, connect your feet in the "frog" position together. While contracting your abdominal muscles, lift your shoulder blades off the floor, lifting your upper body. Hold for a second or two and return to the starting position. Without lying on the floor, just touch the floor with your shoulder blades and repeat 15-20 times.
Rider exercise. Lying on your back, hold the lower part of the back of the head with your hands, and spread your legs to the sides, imagining yourself sitting on a horse in a rider or rider pose. While contracting your abdominal muscles, lift your shoulder blades off the floor, lifting your upper body. Hold for a second or two and return to the starting position. Without lying on the floor, just touch the floor with your shoulder blades and repeat 15-20 times.
