Regular trainings by fitness will help to create "cubes" on the stomach. You can train in sports club or in house conditions. Perform stomach exercises daily and in the month you will notice how in the stomach "cubes" appear.
Instruction
1. Get up directly, palms arrange behind the head, part legs widely. With the exhalation make bending by the building precisely to the right, on the breath become straight. With following the exhalation bend to the left. Execute 20 repetitions in each party.
2. Hands arrange at the level of the breast, having bent them in elbows. With the exhalation turn the case to the right, try to hold the basin at the same time on the place. Feel how the press and oblique muscles of the stomach strained. On the breath return to the initial position. With the exhalation be twisted to the left. Execute 15 turns by the building in each party.
3. Lay down on the back, put palms for the head, raise legs up and you hold them at an angle 90 degrees to the floor. With the exhalation raise the head and shoulders over the floor, on the breath fall to the initial position. Execute not less than 20 rises. Gradually complicate exercise: legs you hold at an angle 60 degrees to the floor. Make 20-30 raising of the case.
4. Don't change the home position, but place palms under buttocks. With the exhalation strain the lower body and raise the basin over the floor a little. Try to hold situation within 2-3 seconds. On the breath lower buttocks on the floor. When performing exercise don't lift the basin very highly as in this case the press won't work, and back muscles will join. Make 15 repetitions.
5. Lying on the back, bend legs in knees, straighten hands behind the head, and connect fingers in the lock. With the exhalation completely raise the upper body over the floor and stretch to hands forward. On the breath slowly return to the home position. Repeat exercise of 15-20 times. If it is heavy to you to rise from the prone position, pick up any small subject weighing 1-2 kg. In this case the weighting compound will help to draw the body forward.
6. Change the home position a little: extend hands behind the head, straighten legs. With the exhalation raise the case, the right hand and the left leg. Direct the palm for the left hip, trying to develop on diagonal. On the breath fall to the home position. At the following exhalation lift at the same time the case, the left hand and the right leg. Perform exercise on 15 times in each option.
7. You lie on the back, place palms behind the head, raise legs up, having unbent them in knees. With the exhalation lower legs closer to the floor, on the breath return them again up. Strongly legs don't need to be lowered, otherwise the back, but not the press will begin to work for you. For example, even with bad physical training it is easy for person to execute legs the corner of 60 degrees to the floor surface. Repeat exercise 15-20 times.