Flat stomach due 7 exercises! Bashny.Net

Exercise 1: Crunch

Lie down on your back, bend your legs at the knees, feet on the floor shoulder-width apart, fingers on the back of the head.
On the inhale slowly raised to the upper torso until the blades do not come off the floor. At the top - exhale.

Quantity: 3 sets of 20 times.

Exercise 2: Twist

Lie down on your side, legs slightly bend at the knees and scrape so that both feet touch the floor. The lower arm straighten and pull ahead to build a hand on the floor, the top - for a head.
On the inhale slowly begin to curl at the top of the body, trying to move in the vertical plane. On an exhalation come back in and out. n. Do not use weights to do the waist thicker.

Quantity: 2 sets of 15 times on each side.
Important! do not strain your neck muscles. Loins should not come off the floor

Exercise 3: Lower legs apart

Lie down on your back, put your hands along the body, palms pressed to the floor. Bend your knees and lift up.
Inhale, exhale, lower your legs to the side, leaving the shoulders pressed to the floor. On the inhale come back to an initial position Repeat the same in the other direction.

Variation: Perform the exercise with the ball squeezed between stop.

Quantity: 2 sets of 15 times in each direction.

Exercise 4: Reverse curl

Lie down on your back, arms along the body.
On the exhale, strained abdominal muscles and raise your legs and then tear off a basin from the floor and was taken up as high as possible. Having reached the highest degree of tension press Inhale and slowly return to and. n.

Quantity: 2 sets of 15 times.

Exercise 5: Rise of the pelvis by a ball

The emphasis on direct hands, palms are exactly under the shoulders. Legs straight, beneath - the ball. The body straight and strictly parallel to the floor. To take and. n., lie down on his stomach on the ball and go forward hand.
Take a breath, and then slowly exhale, lift hips, bending the body to the right angle, and rolling the ball forward a little. On the inhale and come back in. n.

Quantity: 2 sets of 15 times.

Important! not to fall off the ball - straining every muscle

Exercise 6: Plank

Take the emphasis lying down, arms bent at the elbows and are located just below the shoulders, legs together. The body and legs should form a perfect straight line.
Hold and. p. for 30 seconds.

Quantity: 3 times with each approach increases the time by 15 seconds.

Important! Watch your breath, do not keep it

Exercise 7: Mach foot

Both the bar.
As you inhale, lift your right leg up, almost parallel with the floor. The back should be perfectly straight. On an exhalation come back in and out. n. change legs.

Quantity: 2 sets of 20 times each leg.

Important! No flex, swing straight leg!