1 month WORKOUT your tummy is flat, and legs pumped

lower press 3 sets of 10 times
Press the top 3 sets of 10 times
Squats 3 sets of 10 times (one of them with a weight-I squat with a child on his neck 10 kg)
Stand on the blades 1 min
spin from a prone position 2 sets of 15 times
lunges 2 sets of 8 times
Wrap 3-5 minutes a day
bridge (30 seconds-1 minute)
supine exercise scissors (1-1, 5 min)
bicycle lying on the back (head should be suspended and not on the floor)
lying on its side to lift both legs at the same time (5-8 times on each side)
Exercise cat with swing press (emphasis on the elbows)
jumping rope 50-70
running on the spot as possible raising the legs above the abdomen
All exercises are done in the morning, after 30 minutes of drinking a glass of water with lemon. Breakfast an hour after your workout.

At night:
the lower press 10 times
the upper press 10 times
relax back muscles on the ball with the points

Fully refuse soda and poppy.
Sweets and pastries in the diet is present.