A beautiful and flat stomach. Exercises for abdominal muscles

Many girls are not always happy with their figure - somewhere there is something wrong hanging, sticking out, but here is not enough. Often the problem areas are the same - this is the area of the stomach and buttocks. The abdomen worries more often, especially with such a problem facing young moms who want to regain their former harmony and elasticity. Therefore, almost immediately they try to do physical exertion. Forgetting the most elementary rules and principles. To avoid any problems, exercises for the abdominal muscles have their own characteristics, which should not be forgotten.

Exercises for the abdominal muscles should start with a small workout of the entire body. For this, the following actions are performed:

1. Legs shoulder width apart, hands on waist. Head inclinations to the right and to the left. 5 slopes per side will be enough. Then tilt back and forth for as many repetitions.
2. Swing your arms - first forward, then back. So you will work shoulder joints and stretchings do not get.
3. Tilt the body to the right, left, forward and backward. 5-7 slopes in each direction will be enough.
4. Squats. Legs shoulder width apart, arms in front of you. The feet must be in parallel. We crouch so that the heels do not come off the floor. 10 repetitions are perfect for warming up.

Carrying out such a warm-up, you, first of all, prepare the muscles for subsequent loads.

For an exercise to strengthen the abdominal muscles you will need a mat, so prepare it in advance. All movements are performed on the floor. Well? Ready? Then let's begin!

Exercises for abdominal muscles :

1. We lay down on the back, hands behind the head in the lock, legs bend at the knees, the distance between which should not exceed the fist. We tear off the scapula from the floor, stay in this position for a few seconds, and then slowly descend. It is important to remember that elbows should look not to the ceiling, but to the sides. Pull our chins up, and not to the stomach. This movement will strengthen the muscles of the upper press, repeat it about 10-12 times.
2. We occupy the same position as in the previous exercise. Now fully raise the body. We follow the speed of execution - the slower the load, the better the muscles are trained. 7 repetitions.
3. Now we will perform exercises for the oblique muscles of the press. For this, we bend the knees bent on the side. We tear off the scapula from the floor, as in the first movement, fix the position, slowly descend. On each side we perform 8-10 repetitions.
4. We lay down on the back, legs straight, hands at the seams. Raise the legs at an angle of 90 degrees, then slowly lower, while making a fixation at an angle of 45 degrees both in one and the other direction. 5 repetitions for a start will be enough, then you can add a commit time and a few more repetitions.
5. The starting position is the same. The legs are raised at an angle of 90 degrees, the arms are divorced in the sides. We try to touch the hands with our toes, and then go back and do this movement in the opposite direction. It is quite difficult and painful, therefore, for the beginning, 5 approaches will be the norm.
6. The starting position is the same. Raise your legs at an angle of 30 degrees from the floor and do swings to the sides. When performing, you should feel the muscles of your lower press. Watch your breathing. 50 mahov in average tempo is the norm.
7. Exercise "boat". The starting position is the same. We raise our arms and legs, squeeze the abdominal muscles as much as possible and swing about 30 times.
8. We occupy position as on push-ups from a floor, but hands thus stand on elbows. In this position, all the muscles of the abdomen are involved. To fix such a rack it is necessary for 30 seconds, then to give some muscles to rest and again to fight. Perform about 15 approaches.

Doing such exercises for the abdominal muscles at least 2-3 times a week, you will be able to achieve excellent results, which will necessarily notice the people around you.

Be beautiful and healthy!