suggested exercises are taken from the system, "Pilates" exercises, which in recent years is gaining more followers is due to the high efficiency of the proposed complex movements.
If you carry out a complex exercise for the press 3-4 times a week, spending about 15-20 minutes, then a month later you will see that your waist is reduced in volume, and stomach pulled.
recommended to begin to train your abs with this exercise, it is because it is, in spite of its apparent simplicity, it is the most effective.
Starting position: Lie on your back, lift your legs and bend them at the knees at a right angle, arms stretch along the body.
On the exhale, lift your head and shoulders, tensing the abdominal muscles at the same time.Do not slouch - shoulders should be straightened.Is lifted so that the distance between the chin and the breast was not less than a fist.
Now start vigorously moving your arms as if to strike at the water.Breathing should be in time with the beats: 5 short breaths, then
Note that when performing exercises head and body should be fixed, and the stomach retracted.
Total must get 100 breaths, after which the exercise is over.
If you just do this exercise can not afford, it is possible to rest bent knees feet on the floor.But as will strengthen the muscles, exercise should be more difficult.
This exercise is particularly good for strengthening the rectus abdominis.
Starting position: Lie on your back, bend your knees, cross them at the ankles and lift it.Fingers on the legs should be extended.Hands position along the body, palms down.
On the inhale pull your belly as you exhale lift your hips off the floor and straighten your legs, throwing them over his head in the form of a «V» Latin letters.Return to starting position and repeat 10 times.After
strengthen muscles, increase the amount of exercise.
This exercise trains the deep abdominal muscles, while restoring muscle tone throughout the body.
Starting position: Sit on the floor, pull the leg forward, hands lower down and place your hands on the floor.Back straight and stomach pulled.
Take a deep breath.On the exhale, lift the straight leg at the same time about 45 degrees and lower body on the floor.At the same time the head should remain in the air, and hands without bending, pull forward.
On the inhale, not omitting the legs, lift the body and try to reach the fingertips to toes.Breathe out and lower legs.Repeat 5 times.
exercise number increases as the muscles are strengthened.
If you find it difficult to carry out this exercise, then set it to start 1-2 weeks, and follow until the previous two.