Stomach exercises help to make the stomach flat. It is necessary to pump up this zone of the body correctly that all muscles of the press were tightened evenly. Carrying out the set of exercises daily, you in the month will notice considerable improvements.
Muscles of the press are divided into three main zones: top, lower and side. Principle of work with each of these zones the. It is better to begin with study of side muscles of the stomach. Get up, part legs as it is possible more widely, raise hands up. With the exhalation make bending of the case to the right, on the breath become straight. Make 20 bendings in each party. Lay down on the right side, lean on the palm of the same name, having bent the elbow, get the left hand for the head. With the exhalation lift the case above over the floor. On the breath receive initial situation. Perform exercise of 20 times, then repeat it, having turned over on other side. Lay down on the back, part hands in the parties, raise legs up, having slightly bent them in knees. With the exhalation be twisted in the waist and lower legs to the right of yourself, on the breath return to the home position. At the following exhalation lower hips to the left of yourself. Perform exercise on 15 times in each party. Bend legs in knees and raise them over the floor, extend hands along the case. With the exhalation lift the case over the floor, begin to carry out the shaking movements from right to left. Do exercise within the minute, you breathe quietly. On the breath fall by the floor. After that you pass to inflating of the top part of the press. Lying on the back, get hands for the head, slightly bend legs and arrange the foot on the floor. With the exhalation raise the case up, on the breath fall by the floor. Repeat exercise of 25 times, at the beginning at very weak muscles it is possible to reduce the number of repetitions slightly. Raise legs over the floor, bend knees at right angle, hips dispose perpendicularly to the body. With the exhalation lift the case over the floor, extend hands before yourself. You hold such provision of 30 seconds, you breathe evenly. On the breath lay down on the floor. The following exercises will help to pump over the lower part of the press. Lying on the back, put hands under hips, raise legs up. With the exhalation lower closer to the floor the right leg, on the breath return it up. Repeat the movement by other leg. Each leg do exercise on 20 times. Get hands for the head, bend legs and attract knees to the breast. With the exhalation straighten legs and extend them over the floor. On the breath bend knees again and attract them to yourself. Perform exercise 20 times. Raise the case over the floor, lean behind on forearms, raise legs, don't bend knees. Carry out the crossing foot movements within 40 seconds. Lower legs on the floor, after rest make one more approach.