Elastic tummy – the standard of women's beauty. Many women work in gym halls, trying to pump up muscles of the press and to remove excess fat from the stomach. It is possible to make the tummy beautiful and in house conditions. Perform the exercises given below every day, and you will be able to pump up press muscles in short terms.
Instruction
1. Lay down on the back, raise legs up, bend knees at right angle, put hands on the nape. With the exhalation lift the case up, touch the right elbow the left knee. On the breath lay down on the floor. At the following exhalation direct the left elbow to the right knee. Make 20 rises.
2. Lying on the back, straighten legs up, put hands along the body. With the exhalation tear off the back from the floor, rise as much as possible up, and record situation for 1 minute. You hold hands parallel to the floor, don't touch them legs. On the breath fall by the floor.
3. Bend legs in knees, you hold shins parallel to the floor, take away hands on the top. On the breath be twisted in the waist, and lower legs to the right of yourself. With the exhalation raise legs up. With the following breath lower hips in other party. Make 20 repetitions in each party.
4. Put palms under buttocks, straight legs place at an angle 45 degrees to the floor. Do the small springing movements up – down within 2 minutes. Then with the exhalation bend legs in knees, attract them to the breast. On the breath straighten legs and record them for 2–4 seconds over the floor, holding the corner of 30 degrees. Repeat exercise of 10 times.
5. Lay down on the stomach, extend hands along the body. On the breath raise the head, shoulders, legs and hands up. The support will remain only on the stomach. Transfer breath to the area of the stomach. On the breath as much as possible inflate the stomach, on the exhalation involve it in yourself. Due to muscle work of the press all your body will rise, to fall. Perform exercise 1 minute. With the exhalation completely relax.
6. Lay down on the back, take away hands for the head, raise legs up. Do exercise "scissors" gradually moving legs down from top to down, and then from below-up. Make not less than 10 approaches. Then lower legs at an angle of 60 degrees and perform exercise the bicycle, doing the maximum range of the stupnyama. In 1 minute lower legs on the floor and relax press muscles.