TOP 5 most effective exercises for a flat stomach
1. Twisting with simultaneous lifting of the pelvis
Original position. Lie on your back, bend your knees and lift above the floor. Hands fold behind head, point elbows out to the sides.
Eighteen million seven hundred fifty six thousand eight hundred eight
How to run. On the exhale, simultaneously lift the body and hips, pulling them towards each other, and inhaling scroll down. Hold a flat stomach. If you can rise above, but the abdomen is inflated, stop, pull it harder, inhale and exhale, rise above, controlling flat stomach in the navel area and lower abdomen. The movement must take place through the efforts of the abdominal muscles, not by stretching the neck so sure that she wasn't tense, and open your elbows to the sides.
Sixty one million five hundred sixty six thousand four hundred sixty four
Repeat 16 times.
2. Diagonal twisting
Original position. Lie on your back, fold your hands behind your head. Raise your legs perpendicular to the floor and bend your knees at a right angle (table top position), put your hands behind your head and lift the shoulder blades off the floor. Pull the neck, not to strain it.
Thirty million one hundred ten thousand seven hundred sixty eight
How to run. On the exhale, twist the body, bring your left elbow to your right knee, and left leg, straightening it — forward in a diagonal. On the inhale return to starting position and lowering the body, repeat twisting to the other side. Throughout the exercise, pull the belly button toward your spine, hold for a flat stomach. Keep your lower back and pelvis from the floor, scrutinies from the bottom edge, not from the waist.
Repeat 8 times in each direction.
3. Abduction feet to the side from the position of the table top
Original position. Lie on your back, place arms at sides, raise your forearms perpendicular to the floor and press your elbows into the floor. Legs in table top position.
Sixty two million six hundred sixteen thousand seven hundred eighty seven
How to run. On the exhale, without changing the angle in your knees, lower your legs to the side to the position in which the blades are still pressed to the floor. Keep a flat belly, driving him even more. On the inhale return to starting position and repeat on the other side. If at first it will be difficult to keep the balance, start the exercise with a small amplitude, controlling the movement of the muscles of the abdomen, and then increase stronger and her elbows rest against the abdomen should bear the main load. Repeat in the other direction.
Ninety eight million nine hundred thirty thousand nine hundred ninety
Run for 8 times in each direction. After this exercise, put your feet on the floor and get some rest.
4. The disclosure of the elbows and straightening your legs simultaneously
Original position. Lie on your back, put your hands behind your head, elbows pointing forward, legs in table top position. Lift the body without lifting from the floor the lower back.
Fifty two million four hundred seventy seven thousand three hundred fifty seven
How to run. On the exhale, straighten your legs, pulling them forward and upward at an angle of approximately 45-60 degrees to the floor, and at the same time expand the elbows, sending them into the side. On the inhale return to starting position without dropping the body and legs.
Stretching my legs out, make sure that the lower back does not bend: a stronger push her off the floor, retracting the abdominal muscles. Between the floor and the lower back should be no distances — this will protect your back from overexertion. Revealing the elbows, lower your shoulders and pull your neck muscles. Do not rush immediately to put your legs down low to start feel the movement of the high lift of the legs, the main task is to keep a flat stomach.
Eighty four million seven hundred fifty thousand seven hundred
Repeat 8 times.
5. Traction for the hand to the foot
Original position. Lie on your back, put your hands behind your head, bend your knees and place the foot of the left leg on the floor, raise your right hand to lower leg parallel with the floor. Lift the body and turn to the right, the lower back on the floor.
Forty six million one hundred fifty one thousand five hundred forty
How to run. On the exhale, straighten the right leg at the knee and simultaneously stretch the left hand to right foot. On the inhale return to starting position without dropping the chassis.
Run for 8 times in each direction.published
See also: a Perfect hands — SUPER effective exercises!