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Exercises for a flat stomach: exercise for a beautiful figure
Exercises for a flat belly you need to perform for every woman. Because occasionally you need to freshen up: pregnancy and childbirth, anxiety, stress and other factors affect the shape and overall health.
Exercises for a flat stomach is quite varied, but do not have to perform them all. It is sufficient to choose some really effective exercises and include them in training.
General rules of exercises for a flat stomach
A healthy lifestyle involves a combination of proper nutrition and exercise. But even if a woman is not so hard on yourself to achieve a perfect press, you need to adhere to the basic principles of proper nutrition. Without this to get rid of the fat around the belly.
Warm-up must complement effective exercises for the abs. Before performing the main complex, you need to devote a few minutes to warm up: leg swings and arms, jumping, twisting, standing, Jogging in place, light stretching will prepare your body for the upcoming exercises.
The best exercises for abs
For classes you will need a gym Mat, comfortable clothing, appropriate shoes and a good mood. Each of these exercises effectively for a specific division of the press, with regular and correct execution, you can achieve amazing results.
- Simple twisting.
Lying on your back, bend your knees, pulling your heels to your hips. Hands cross at the back. Slowly stretch the shoulders to the knees without lifting your lower back off the floor. Need to do 2 sets of 10 repetitions.
- The rise of the legs.
This exercise is suitable for the correction of the lower abdomen. Lying on your back bend your knees so that the tibia was parallel to the floor and the hips were with him straight angle. Slowly take your hips off the floor by 2-3 cm at the top to stay for a couple of seconds and return to starting position. Do 2 sets of 10 repetitions.
- The combination of crunches and leg lifts.
Super-exercise, this set for pumping the upper and lower press. Original position as in the previous exercise, hands should be crossed behind the head. Simultaneously and smoothly to raise the hips and pull your chest up. You need to perform 10 repetitions, then after a short break, another 10.
- Leg lifts in plank.
It is a universal exercise for the muscles of the abdominals, back and gluteal muscles. You need to stand in the rack with an emphasis on forearms and socks, body to keep straight. In the correct position tighten abdominal muscles and buttocks, and the back does not bend. While in the initial position, it is necessary to alternately raise first one and then the other leg to the height of the buttocks. You need to carry 2 sets of 10 repetitions.
The rules of flat tummy