How to remove the stomach (exercises)

1. Hula-hoop or just a heavy hoop
Cool, starting with 5 minutes and gradually bringing it to 30.

2. Mandatory load cardio: running, jumping rope, fitness, dance

3. The upper abdominal muscles, you can knead with the following exercises: lying on your back, bend your knees and lift your feet, heels resting on the floor. Arms stretched above his head or put it under her. 10-15 times slowly lift the body, lifting your shoulders off the floor.

4. Do not get up from the floor, doing the exercises for the lateral muscles of the abdomen. The hands still behind his head. Legs bent at the knees. The right foot is on the left crosswise. Raise the body with a slight turn to the left. Do 5-10 lifts, changing pace and climbs to the right, expand body.

5. The lateral and central abdominal muscles swing as follows. Lying on your back, pull your left leg and raise it off the floor. The second leg is bent at the knee, also raised. The left arm is extended parallel to the leg stretched right up, perpendicular to the floor. Now change the position of the hands and feet in the mirror, bending and straightening the outstretched leg bent. Do exercises 5-10 times, trying not to drop the legs to the floor.

6. Callanetics

7. Run at least 20 minutes of exercise on a press. Or replace jumps on a skipping rope. But a lot of jumping!

8. Lie down on the floor. Bend your knees and place the lower leg on a bench or chair. Arms crossed over his chest. Slowly tear off the floor head and upper back, looking up at the ceiling and are drawn-feeding and not the neck, "twisting" the body. To sit down at the same time is not necessary, off the floor as you can, and return to its original position, but hold on a head weight.

9. Lie on the floor on its side. Lean on the elbow bent arm. The other hand pull the sides. Lift the body as high as possible at the expense of the abdominal muscles, and no hands and feet. Hold at the top for 5 seconds (count myself one - two ... five), then slowly return to starting position.

10. Lie on the floor. Hands along the trunk or under the buttocks. Raise legs bent at the knees and keep the weight on. Straining abdominal muscles, pull your knees to your chest, lifting the pelvis. The angle of the bent leg is always 90 degrees.