Muscles of the stomach it is necessary and it is important to strengthen because they participate in process of keeping of various postural poses. Our bearing, movements, gait depends on their state. But not only therefore. The tightened flat stomach – it is simply beautiful. It is possible to strengthen muscles of the stomach not only in gym, but also in house conditions, being engaged independently. Occupations with the ball are especially effective. It is enough to know 4 exercises.
It is required to you
- Rug, small game ball
Instruction
1. Sit down on the floor, having laid previously the rug. Shins clamp the ball, bend legs, at the same time put feet on the floor. Lean hands against the floor, having delivered to the palm under shoulders and having slightly bent elbows. The back has to be the straight line, shovels are cramped, and the thorax is straightened. In the home position make the deep breath. On the exhalation of the leg straighten up and strain muscles stomach. Tighten legs as it is possible closer to the trunk, without bending knees, extending socks up and trying to keep at the same time the direct back. Fix the attention on the ball – it has to be strong compressed by shins. In such situation make several breaths and exhalations, concentrating at the muscular tension of the stomach. Return to the home position. It is necessary to do this exercise so many time how many you will be able, but – having a rest after each 2-3 approaches.
2. Kneel on the rug, knee joints make the corner 90 °. Palms lean on the ball. The direct back, don't throw back the head, you look in the floor. In the home position make the breath, and on the exhalation raise knees over the floor on 5-10 cm. Balance, leaning on the ball. Straight arms. Don't relax the stomach, feel tension of belly department of the backbone threatening with the subsequent pain. Hold yourself in such situation up to 10 seconds, exactly at the same time breathing. Perform exercise of 4-5 times with rest between approaches. Every day increase balancing time on the ball, you won't finish it up to 1 minute yet.
3. Lay down on the back. The ball is clamped by knees, legs are bent. Hands are extended along the trunk. On the exhalation slowly tighten knees to the breast, without releasing the ball. Don't tear off basin from the floor, pull the head to the ball. Any abrupt movements and breakthroughs, all smoothly and slowly. Repeat exercise so much how many you will be able.
4. Lay down on the back, link hands on the nape. Clamp the ball shins. Raise straight legs over the floor and try to hold them at an angle 20-30 ° within 20-30 seconds. Don't tear off the waist from the floor. You breathe exactly. Repeat exercise of 10-15 times.