The acting stomach bottom very strongly spoils appearance of the figure. It is possible to correct the situation if daily to swing muscles of the lower press. Exercises which will help to tighten the stomach bottom are carried out with special specifics. Usually, swinging the press, we got used to strain only his upper muscles. However you shouldn't forget also about the stomach bottom.
Instruction
1. Lay down on the back, put hands along the body, raise legs up. On the breath lower the right leg down, but don't concern it the floor. Be late for 4 seconds in this situation. With the exhalation raise the leg again up. Repeat exercise on the left leg. Make 20 approaches each leg.
2. Put palms under buttocks, try to press the waist to the floor, the straightened legs arrange at an angle 90 degrees. With the exhalation lower legs to 60 degrees and within 20 seconds shake them up-down. On the breath raise legs up. Repeat exercise of 10 more times.
3. Put legs on the floor. On the breath raise them at distance of 20 cm from the floor. Hold legs on weight within 1–2 minutes, then completely relax. Make 3-4 more approaches.
4. Put palms on the nape, raise legs over the floor, but you hold them very low (not higher than 10 cm). Do crossings in shins, that is exercise "scissors". Try to carry out it not less than a minute. Then lower legs on the floor and completely relax muscles of the lower press.
5. Put hands along the body, raise legs over the floor. Spin legs clockwise within the minute. Don't bend knees. Then repeat exercise counterclockwise.
6. Bend legs in knees, heels arrange about buttocks. On the breath make twist in lumbar department of the backbone and lower both legs the right hip on the floor. Strong squeeze legs among themselves. With the exhalation return to former situation and repeat twist to the left.
7. Put legs on the floor, place palms on the stomach. On the breath as much as possible inflate the stomach, with the exhalation involve it in yourself, straining press muscles. Perform exercise within 1 minute. Then weaken the press. This exercise can be done during the day, for example at work or in transport. Only it is for this purpose not necessary to inflate strongly the stomach and to hold on it hands. Regular repetition of this exercise will accelerate positive effect which you wish to achieve.