The stomach sometimes spoils appearance even of slender girls. Regular exercises on press muscles will help to correct this shortcoming. Training every day 30 minutes, you will quickly make the tummy less noticeable, and the figure is more graceful.
Instruction
1. Get up directly, slightly part legs, place palms on the stomach. On the breath as much as possible inflate it, feeling the press muscle tension. With the exhalation tuck the stomach in in yourself. Try to stretch the breath and the exhalation, doing between them breath holdings. Perform exercise within the minute, have a little a rest. Repeat it 2 more times on 1 minute.
2. Lay down on the floor, raise legs up, place hands behind the head. With the exhalation strain the lower press and on 3-4 centimeters tear off buttocks from the floor. On the breath return to the home position. Perform exercise of 15 times. If it is heavy to you to do raising of the basin in such situation, place palms under buttocks and also reduce the number of repetitions. With each training try to increase loading a little.
3. Lying on the floor, get hands for the head, raise legs over the floor and bend them in knees. With the exhalation lower legs to the right of yourself, on the breath return to the initial position. At the following exhalation execute turn of hips to the left. Repeat exercise on 10 times in each party.
4. You lie on the back, place palms under the basin, raise legs up, direct socks to yourself. On the leg exhalation slightly lower to the floor, with the breath lift them again up. Carry out rockings within 30 seconds. Then lower legs on the floor, have a little a rest. Repeat exercise 2 more times for 30 seconds.
5. Lay down on the right side, lean on the right palm, slightly bend the elbow, you hold the case over the floor, get the left hand for the head. With the exhalation straighten the right hand and raise the case even above over the floor. On the breath return to the initial position. Execute 20 raising of the case, then turn over on the left side and repeat exercise.
6. Lay down on the back, extend hands along the body, raise legs up. With the exhalation tear off shovels from the floor, direct the chin to the neck basis. Hold the provision of 20 seconds, you breathe evenly. On the breath lower the case, have a little a rest. Repeat exercise once again, but try to raise the case over the floor even above.
7. Lying on the back, get hands for the head, extend the right leg on the floor, direct the sock to yourself, left bend in the knee. With the exhalation lift the case up, stretch the left elbow forward. Along with it make the swing the right leg to yourself. On the breath fall to initial situation. Perform exercise of 30 times. Repeat it, using the right elbow and the straightened left leg for performance.