The slender tightened body is associated with the flat elastic stomach. The most effective way of fight against excess centimeters in the stomach — the physical exercises promoting strengthening of muscles of the press. Such training can be held also in house conditions.
1. Lay down on the back. Bend legs in knees, part hands in the parties. Slowly raise hips. From shoulders to knees the body has to form the straight line. Tighten the left knee to the breast. Be late in this situation for couple of seconds. Then relax legs. Repeat the movement by the right leg. Carry out 8-10 times.
2. The home position - the same (lying). Extend hands along the body. Tear off straight legs from the floor on 20-30 cm. Several times strike stupnyam from each other. Slowly lower legs. Repeat 7-10 times.
3. In the prone position bend legs in knees. Take away hands for the head. At the same time elbows have to look in the parties. Straining muscles of the stomach and buttocks, raise the basin on the breath. Strain all muscles, hold the breath. Then slowly fall on the exhalation.
4. Continuing to be in the home position, cross legs and bend them in knees. Hands have to be behind the head. On the breath tear off the top part of the trunk from the floor and reach for knees, on the exhalation — come back to the initial pose. Repeat 15-25 times. After this exercise raise knees at an angle of 90 degrees. Doing twisting by the torso, reach the right shoulder for the left knee, and then on the contrary.
5. Turn over on a stomach. Bend hands in elbows. Raise the body, rest socks against the floor. Straining stomach muscles, transfer body weight to the left side and extend the right hand forward. Record this pose for 10 seconds. Now repeat similar movements in other party, then relax. Perform exercise within 5-10 minutes.
6. Reach the sitting position. Bend the left hand in the elbow, and right extend before yourself. As much as possible turn the upper body to the left. Raise at the same time the right leg. Repeat 15 times. Perform exercise in other party.
7. - costing the home position. Put legs on width of shoulders. Lower palms on hips. Bend a little forward. Muscles of the stomach have to be weakened. Exhale and as much as possible tuck the stomach in. Remain in this pose as far as you will be able to detain the exhalation. Then slowly come back to the home position. Recover your breath. Repeat 6-8 times.