Without complex exercise to strengthen the abdominal muscles , and therefore, to tighten the abdomen, it is impossible.
How to do the exercises for the abdominals?
Exercises for abdominal muscles is recommended to perform a starting position lying on his back, legs bent at the knees, feet - on the floor, arms extended along the body freely at a slight distance, shoulders relaxed.Gently lift the hips, then lower them so that the body is conveniently located on the floor.Relax the muscles of the back, so that was a slight distance between the floor and lower back.
If you have never engaged in active physical training, start here with this simple exercise:
- lying on his back, put his hands under the back of the head, legs bent at the knees and slightly apart.Raise your head and shoulders off the floor, making sure that the lower back and buttocks were fixed on the floor.Rotate the torso to the right and up, then lower, without touching the floor head.
Perform exercise should be slow, at least 10 ti
Exercises for abdominal
1. focus on the muscles located in the lower abdomen.Tighten your abdominal muscles so that the buttocks lifted off the ground about 3 cm. Exercises are performed, only straining abdominal muscles.Assuming that up to three, leaving the muscles under stress.Relax and return to their original position.Repeat the exercise three times.To make it easier to carry it, imagine that you need to fasten the zipper on a very tight jeans.
2. Lift one leg off the floor so as to form a right angle.Keeping the foot flexed, relax the muscles of the thigh.It is necessary to make sure that the legs are not stretched.Tense muscles, as in the first exercise, and lift at 3 cm from the floor hip and buttock from the bent leg.Return to the initial position, leaving the foot in the air.Repeat the exercise for one to two minutes and then do it for the other leg.
3. The left leg to straighten (you can put under her pillow).The right foot remains in a bent position, with the foot rests on the floor.The left hand put under his head, and the right to easily put on the belly.Tighten your abdominal muscles and ensure that while the muscles of the head, neck and shoulders are relaxed.
Lift the chest and turn the whole body, moving your left shoulder towards the right hip (the rotation must be very small).Stay in this position and count to three, relax all your muscles and back to the starting position.Repeat exercise -dvuh for one minute, and then make it to the other side.The hand must remain on the stomach, to always ensure that tighten the abdominal muscles, not your back.
Put hands behind his head.Tighten your abdominal muscles, which automatically rises back.Lift the chest and make sure that the muscles of the head, neck and shoulders are relaxed.It provides that the body is compressed, taking the form of a crescent.Assuming that up to three, stay in this position.Repeat the exercise for three or four minutes.