It is more pleasant to look at a flat tummy than a "life buoy" in the form of fatty deposits. In order to catch the rapturous glances of the opposite sex, you need to memorize a few simple abdominal exercises.
Instructions
Step 1
The first thing to look for is the amount of subcutaneous fat. To remove it, you first need to revise your menu for the day. It is advisable to exclude carbohydrates (cakes, cakes, chocolate) from the diet. Otherwise, they should be consumed before 12 noon, when the metabolism is more accelerated. Professional athletes and nutritionists advise to adhere to a simple rule and determine the protein portion of food by the size of the palm, the vegetable portion - by the size of the fist, the carbohydrate portion - by the size of folded hands, the amount of fatty foods to be determined by the size of the thumb.
Step 2
Here is a list of the most effective exercises for beginners and long-term athletes. You need to lie on your back, straighten your right leg, and bend your left at an angle of 90 degrees. Then raise your left hand up and grab it with your right, tighten your stomach and start slowly rising and then lowering. For greater efficiency, the exercise should be repeated 12-15 times with each leg.
Step 3
To obtain a flat and toned belly, the "Kitty" exercise is suitable. You need to kneel down, while focusing on your palms, inhale with your nose, while pulling your stomach under the chest, hold your breath for 10 seconds, exhale. The back should be arched up. This will be the cat pose. Next, you need to return to the starting position. Repeat the exercise 3-5 times.
Step 4
Exercise "Boat" is performed in three sets as follows. You need to lie on your back, straighten your legs. Next, you should raise your legs and body up, without lifting your lower back from the floor. You need to lock in this position for 30-40 seconds.
Step 5
Exercise "Scissors" has been known since childhood. You need to lie on your back, straighten your legs, place your arms along the body. In order not to overload the lower back and for greater convenience, the hands can be placed under the buttocks. Next, you should raise your legs 15-30 cm from the floor. Perform the exercise by alternately changing legs. For a better result, 3-4 approaches should be done.
Step 6
The exercise "Bicycle" will help to pump up the press. You should lie on your back, raise your legs at an angle of 90 degrees and start “pedaling the bike”. In this position, the lower and upper press are well worked out.
Step 7
Another simple exercise: put your feet shoulder-width apart, draw in your stomach and tighten your right leg. The knee should be directed towards the left elbow. Then you need to return to the starting position and repeat the same with the other leg. Three to four sets of 15 lifts will be enough.
