Today we are happy to share with you another express workout that will help you remove your stomach in the shortest possible time. Just 2 weeks of regular classes - and you will notice the first positive results!

It is advisable to perform exercises for the development of abdominal muscles at least every other day and at the same time follow a minimal diet.

And soon you will be able to boast of a beautiful tummy!

Exercises to strengthen the abdominal muscles

First level

Butterfly press

Lie on your back, bend your knees and spread your legs apart, keep your feet together and your hands behind your head. Without bending your back, slightly raise the body and stay in this position for a couple of seconds. Get down to the starting position. Repeat the exercise 10 times.

Exercise for oblique abdominal muscles
Lie on your back, bend your knees, arms along the floor. Slightly lift the body of the body and stretch forward with your left hand, then with your right. The head and neck should remain in one line, and Bottom part back - pressed to the floor. Repeat 15 times on each side.

plank

In this set of exercises, do the bar like this: 10 sets of 3 seconds.

Average level

Let's get to the socks!

Lie on your back, raise your legs and stretch your hands to your socks. At the same time, do not bend your back and legs. You have 2 sets of 15 reps.

Bike
In the prone position, slightly raise the body of the body, hands behind the head, the back is even. Touch the elbow of the right hand to the knee of the left leg, and vice versa. Repeat the exercise in each direction 15 times. Do 2 sets.

Advanced level

knees up

For this exercise, you need to firmly hold on to the backs of the chairs. Slightly bend your elbows, drop your shoulders down and relax your neck. Slowly lift your knees up. Do 3 sets of 10 reps.

Legs to the sides

Lie on your back, arms out to the sides, legs up. Without lifting the body from the floor, lower your straight legs to the right side, and then to the left. Do 2 sets of 15 reps on each side.

ball exercise

In this position, as shown in the picture, begin to do the following: keeping your back straight, take turns lifting your legs a few centimeters. There are 2 trips of 15 times.

Start simple and work your way up to more complex levels. You will definitely succeed!
A set of exercises for the abdominal press may also appeal to your friends!

Fat deposits in the abdomen are a concern for many women. Who would not want to make the waist thinner and more expressive?! Yes, each! But at the same time, few people know how to properly strengthen the abdominal muscles in the abdominal area and not increase their volume.

Belly weight loss method

Consider a technique that will help you lose weight in the area you need - the stomach. This technique is real exercises for the abdominal muscles at home. But before using them, you need to know how much fat to reduce ...

How to calculate whether you need to get rid of extra centimeters on your stomach? All you have to do is divide your waist by your hips. It is best if the indicator is about 0.7. If it is above 0.8, then you should definitely take care of yourself and drive off fat, using both diet and exercise for this.

How to choose food for weight loss in the stomach

It is believed that each person is unique, so it is impossible to choose a universal diet that is suitable for everyone. Most of the advertised bizarre eating patterns provide weight loss by removing fluid from the tissues and reducing muscle mass.

Firstly, such products contain a minimum amount of fat, and secondly, due to their high fiber content, they help cleanse the body of decay products accumulated in it and regulate metabolic processes.

How to choose exercises for the abdomen

A very important factor is the physical activity directed. If you make the right effort, you can make the most dangerous deep fat melt. The most common exercises will help you with this, which will make not only the abdominal muscles work, but also others.

In order to tidy up the waist, you can not do without special exercises that will help strengthen weak abdominal muscles. After all, such a disadvantage, in addition to external unattractiveness, is fraught with a more serious danger.

Due to weak abdominal muscles, the prolapse of some internal organs may well occur, and the normal functioning of the gastrointestinal tract may also be disrupted.

How to prepare your abdominal muscles for training

In order to tighten the muscles, you don’t need so much, someone may well have enough constant control over the position of the body - the shoulders should be straight, the chest should be straightened, and the stomach should be as retracted as possible.

This video is about strengthening the abdominal muscles. In it you will find a set of exercises that will help make your stomach beautiful, toned. In addition, it also activates the abdominal organs very well, which in turn will have a very good effect on your digestion and metabolism.

After some time, the muscles get used to being constantly in a tightened position. If overweight too much, then reduce it, simultaneously increasing physical activity.

If you devote at least fifteen minutes a day to the general set of exercises and fifteen minutes to load the press, the results will begin to appear fairly quickly.

3 Effective Abdominal Exercises for Men

Another video is dedicated to working with the abdominal muscles. This is a very burning topic and it is worth starting to deal with it now in order to strengthen the abdominal muscles by the summer, make your stomach beautiful, flat and toned. This complex is not quite easy, but very effective.

5 exercises to strengthen the abdominal muscles

This set of exercises for girls. In addition to strengthening the press, with its help you can get rid of a few centimeters by.

Tighten the stomach at home quickly (exercises) - it is possible, subject to the basic rules. The key to successful training is the exact observance of the recommendations, slowness and sequence of physical actions.

What should I do to tighten my stomach at home quickly? Exercise is the most effective method.

Start training the body after muscle warm-up(jumping rope, running, gymnastics). During the performance of the power complex, the abdominal muscles of the abdomen should be involved in the work and always be in a tense state.

Note! Burning sensations in the muscles should be regarded as a sign of technically correct execution of exercises.

Effective training includes several cycles with a gradual increase in pace and increase in load. This is the only way to tighten your stomach at home quickly with exercises.

Every movement should be accompanied by sports breathing, where exhalation is done before the effort, and inhalation during relaxation.

The sequence of muscle pumping determines the effectiveness of gymnastics. At first, attention is paid to the upper part of the abdominal region, then to the lateral (oblique) muscles and complete with a load on the lower press. Effective training includes several cycles with a gradual increase in pace and increase in load.

Exercises for tightening the upper press

It's important to know! A warm-up should precede the start of complex exercises. To quickly tighten your stomach at home without harming yourself, you should start performing effective exercises after a basic warm-up.

A good workout for the part of the press in question will be the following:

• lie on your back;
• put your hands under the back of your head or cross on your chest;
• tone the press;
• watch your breath;
• raise and lower both legs without touching the floor surface.

This power complex can be modified if the legs are fixed on a hill. While exhaling, you should raise the body as high as possible, then, while inhaling, lower it to the 0 mark. The cycle should be 25-30 movements in 3 sets. It is recommended to bend the legs, ensuring that the lower back is pressed to the floor.

More difficult is this exercise:

• position - lying;
• legs bent at the knee joints;
• feet, lumbar area are on the floor;
• lifting the torso with alternately outstretched arms;
• fixation at the point of ascent and return to the original position.

Good for stretching the muscles of all parts of the press training performed on the stomach face to the floor. The task is to simultaneously raise the legs and arms (straight), and then lower them to their original position.

From this position (horizontal on the stomach), you can move on to the next lesson - "scissors", accompanied by synchronous movements of the legs and arms.

Exercises to strengthen the lower press

You can get the desired relief in the lower abdomen by creating a significant load on this part of the body.

With this task, "Bicycle" perfectly copes. Back on the floor, head on hands, raise bent legs and begin to move them in a circle, simulating cycling.

Effective is gymnastics, which consists in lifting straight legs. The whole secret is that the limbs cannot be completely lowered to the floor, thereby giving the body a rest. Hands are behind the head, the back is pressed to the floor, and two legs simultaneously rise and fall to a height of 50-20 cm from the floor.

Synchronous loads on all parts of the press are provided by the exercise "Book". Lying, pressing the lower back tightly to the floor, you should simultaneously direct the outstretched legs and arms towards each other in such a way as to reach the knees with the forehead.

Movements are done without jerks, breathing correctly (exhale before lunging, and inhale before lowering to the floor).

Active movements "Scissors" on the back. Hands are placed on the back of the head or stretched along the body. With straight legs at a height of 20 cm from the surface, they make synchronous movements that imitate the blade of scissors, winding, limbs for each other.

Exercises for the oblique muscles of the abdomen

To tighten the stomach at home quickly (exercises for oblique muscles), perform tilts, rotations, twists.

Classes should begin with rotations of the body in different directions.

Then, take a stable position:

• put hands on the belt;
• spread your legs shoulder width apart;
• put the abdominal muscles into a state of tension;
• make turns with the body in a cone-shaped pattern.

Movements should be confident, smooth and intense at the same time.

Lateral tilts of the body are made from the initial position of the previous training.

To perform twisting, you must take a horizontal position:

• raise your legs, forming an angle of 90 degrees;
• rest your palms on the back of your head;
• alternately twist the body in the opposite direction from the inclination of the bent legs (torso to the left, bent legs to the right, and vice versa).
• the abdominal muscles are tense.

The muscles located on the sides of the abdomen are effectively pumped during classes, with alternately approaching the opposite lower and upper limbs (knee-elbow). The lumbar region is fixed on the floor.

Exercises for the press and small waist

As a warm-up before the main workout for the wasp waist, they perform the “Mill”. To do this, the legs are placed wider than the shoulders, the body is tilted forward, and the arms are swinging left and right 20-30 times.

Actions must be confident, fairly smooth and intense. With each subsequent workout, the frequency of approaches and movements should be increased.

Universal training is the plank. The standard plank position is the emphasis on the toes and elbows of the hands. Pull the stomach in strongly, fix it for 30-60 s. and more, then loosen.

When training with a hoop, you should take into account the fact that the smaller the distance between the feet, the greater the load will be on the muscles.

The side bar provides high-quality training of the oblique muscles of the abdomen. You should lean on the outstretched arm, and keep the body in a state of tone with tense muscles. Periodically, one hand replaces the other.

Tighten the stomach at home quickly exercises will help with the hula hoop. This is a weighted and equipped with massage balls and spikes hoop.

When training with a hoop, you should take into account the fact that the smaller the distance between the feet, the greater the load will be on the muscles. Training should take place against the background of deep breathing and muscle tone belly.

Exercises for tightening the abdomen after childbirth

After giving birth, a woman needs high-quality burpee training. You need to take up the exercise from a standing position: squat deeply, make a plank on both outstretched arms (wait 30-60s); jump back to the previous position (squat) and jump to the vertical starting position. The whole complex is required to be performed confidently, smoothly and at a pace.

Jumps "Walk" - from the "start" position they make confident jumps on two legs simultaneously in different directions, forward - backward, each time returning to their original position.

The simplest physical exercise for the muscles is to slowly raise both straightened legs and smoothly lower them.

Contribute to the return to its former shape after childbirth classes with additional equipment for 5 minutes.

Equipment used at home for a quick tummy tuck
Hoop	jump rope	Bench	Video clip	Dumbbells
For elaboration abdominal muscles, improving the vestibular apparatus, coordination of movements and burning subcutaneous fat at the waist.	To improve physical fitness, not only the press, but also the back, arms, legs, buttocks.	Universal simulator for strength training, increasing the effectiveness of exercises.	Ideal trainer for pumping abdominal muscles.	Special equipment for enlargement loads.

Exercises performed with a chair or on an abs bench

For bench and chair exercises:

• all abdominal muscles are tense;
• the neck is kept straight;
• the chin is not pressed against the chest.

When performing exercises on a bench at home, in order to quickly tighten your stomach, you should avoid:

• jerky movements;
• pulling hands around the neck;
• separation of the lower back from the bench;
• back deflection when the body is fed forward;
• lie down on your feet with a full forward bend.

Lying on a bench, throwing your feet over the stop, bending a little at their knees, putting your hands behind your head, they begin to cyclically raise the torso. The meaning of the action is to achieve a right angle between the legs and the raised torso.

At the peak of the lift, fixation occurs, then inhalation and return to the starting position. Start on the exhale, end on the inhale. When training with an inclined bench, you do not need to return to the original position, leaving a distance of 10 cm between the body and the surface of the simulator.

Dumbbell tummy tuck exercises

The additional use of dumbbells is aimed at improving the tone of the whole body, where a significant group of muscles is involved.

Most of the training for the press can also be complicated with dumbbells. For beginners when training with dumbbells, it is recommended to dose the duration of classes.

1. Hands with heaviness are fixed on the chest in a crossed form.
2. The feet are brought to the stop.

Lying on your back, dumbbells are placed on outstretched legs in the area of ​​\u200b\u200bthe feet, and they are raised to a height of 25-35 cm, wait a while and lower them without touching the floor. It is allowed to fix with your hands on the support (the edge of the sofa, bed, etc.).

Turning over from the previous position on the stomach, they clamp sports equipment between the feet, and bend the legs back, trying to touch the buttocks. Even simple tilts of the torso from a vertical position in different directions with dumbbells in your hands will strengthen the lumbar and lateral abdominal muscles.

Ab Roller Exercises

An effective simulator for physical activities is a roller. Working with this gymnastic device, they strengthen the muscles of the abdominal cavity, arms and back.

Trainers assure that effective exercises with a roller will quickly help to tighten your stomach at home only if you follow the basic rules: movements should be smooth, the technique of movements should be accurately performed, there should be no contraindications(trauma, pain).

For a task with a roller, you need to kneel, hold the roller in outstretched hands. The simulator should gradually roll away from you on the floor as much as possible, and then return to the start position. The frequency of manipulations should gradually increase.

Body position - vertically, legs wide apart, take the roller in hand. It is necessary to lean forward and lower the roller to the floor, and make movements to the left and right (without taking your feet off the floor). So the oblique muscles of the press are perfectly worked out. For training top press it is recommended to move the roller back and forth.

Sitting and spreading straight legs to the sides, they pick up a gymnastic roller. With smooth movements, roll the roller away from you. Avoid touching the body to the floor surface. Slowly take the original position.

Exercise vacuum for a quick tummy tuck at home

To do the exercise, you need to lie on your back and pull your stomach in as much as possible, straining your abs. There should be a feeling that the stomach reached the spine. "Vacuum" action must be carried out on inspiration.

At this point, you need to hold your breath, keeping the abdominal muscles in good shape, and then, without relaxing the press, exhale slowly, and “fix” the muscles again.

To achieve the appearance of the press on the abdomen is possible only after losing weight and active physical training.

The cycle of classes consists of 10 exercises in 3 sets. For a week, you need to take 5 times for training. The initial posture for performing "Vacuum" can be a traditional vertical position or a sitting position. Success from "Vacuum" will depend only on compliance with the execution technique.

Important to remember! The final stage of physical activity should be a hitch (a complex for stretching muscles).

How to enhance the effect of tummy tuck exercises

To get the desired result - to tighten the stomach at home quickly - effective exercises should be included in a set of measures to improve the figure. Physical activities must be combined with healthy eating and way of life.

Self-confidence, the presence of a powerful motivator and the regularity of classes will provide the desired physical shape and a toned stomach.

To achieve the appearance of the press on the abdomen is possible only after losing weight and active physical training. If during classes you show pity for yourself, do not adhere to the schedule, technique and cyclicity of exercises, then the expected result may not be obtained.

How to quickly get rid of the stomach at home: effective exercises in this video:

How to quickly tighten your stomach, see here:

All the fair sex wants to have a flat, toned tummy and beautiful curves of a thin waist. Low physical activity, a sedentary lifestyle leads to a weakening of the abdominal muscles. Long sitting work also stretches the rectus abdominis muscle, which makes the stomach bulge. Today the site will tell you how to make your stomach flat and show special effective exercises aimed at strengthening the abdominal muscles.

To make the stomach flat with the help of exercises, you need to know why the stomach begins to grow and look not the way you wanted. The stomach bulges for several reasons:

1. Stretching of the rectus abdominis muscle from a sedentary lifestyle (always pull in the stomach when you sit for a long time!);
2. Weakening of the muscles that keep the torso in good shape and support the internal organs;
3. Deposition of excess fat in the abdomen;
4. Poor digestion and intestinal blockage, overeating;
5. After pregnancy;

In addition to weakening muscles due to a sedentary lifestyle, improper diet and lack of exercise leads to the deposition of excess fat deposits under the skin. The female body is designed in such a way that, under the influence of hormones, excess fat is deposited in the area of ​​\u200b\u200bthe hips, buttocks and abdomen, especially its lower part. After pregnancy, the abdominal muscles also stretch and lose their tone. But this is easy to fix if you take the time to take care of yourself!

It may seem to someone that this is a difficult, impossible task and it will not work to make the stomach flat, you will not have enough willpower and patience. Know that everything is possible and it's easy! The main thing is regular training, which should become a habit for you. At first it will be a little hard, the body will resist and be lazy. But soon you will feel that it is already impossible to live without exercise! The body needs exercise and movement!Look at the girls who pulled themselves together and achieved amazing results:

You should know that strengthening the abdominal muscles themselves is very simple, it is enough to do exercises regularly, where the torso muscles will be involved. The muscles will come in tone, it will be very easy to keep the stomach drawn in. Tightened and strong muscles will be a corset for the internal organs. It is not only beautiful, but also extremely healthy! In general, first of all, you need to put health, and if the body and the whole organism are healthy, then the figure will certainly be beautiful!

Flat stomach - The basics of proper nutrition

Strengthening muscles is easy, but in order to drive off excess fat, you should try. A flat stomach is first of all:

1. Proper nutrition!;
2. Physical exercises (aerobic and strength);

If you do abdominal exercises, you can strengthen the abdominal muscles well. But, without cardio, without proper nutrition, your strong and toned press will be hidden under a layer of fat. To get rid of fat, you need to adjust your diet. Do not overeat, give up flour, sweet. You can count the number of calories you eat per day and the ratio of proteins, fats and carbohydrates.

You need to consume more protein foods, low fat, and get carbohydrates only from foods that contain complex carbohydrates and are able to supply the body with energy for a long time and gradually. Remember one rule that in the morning you can eat a lot of carbohydrates (sometimes it can be your favorite sweet!), but in the afternoon you should give preference to protein foods with a low fat content.

You can’t eat an hour before training and after training for an hour and a half you also need to refrain from eating, you can and should drink water. It is at this time that excess calories and belly fat will be burned.

Cardio make the heart work hard, accelerate the blood and burn fats and calories. Therefore, jumping rope, running, cycling, swimming, vigorous dancing contribute to weight loss and burning excess fat.

Some girls are afraid to do ab exercises because they don’t want to pump up cubes and relief, like men do. If you do exercises without weights, only with your own weight, it is impossible to pump up cubes and increase muscles. Do not be afraid that the exercises will make the waist look like a man's - a wide torso with prominent cubes. Pumping cubes for a girl is very, very difficult.

But still, if you want not only a flat stomach, but also thin waist with a beautiful curvedo not get carried away pumping oblique, lateral abdominal muscles with weights, they make the waist wide. It is enough just to tone them up and strengthen them so that they pull themselves up and keep their shape firmly. So the waist will become thinner and more elegant. Muscles will not increase if you do not do exercises with weights! But for a beautiful curve of the waist and flat stomach be sure to do strengthening exercises on the oblique muscles.

How to make a flat stomach - exercises for weight loss and muscle strengthening

You need to do 4-5 times a week.

Before every lesson you need to do cardio exercises for 5-10 minutes first. It can be various jumping ropes or not, running, you can just actively dance. The main thing is to warm up well and increase the heartbeat. Warm up the muscles, make torso tilts (to the sides, forward and backward).

After workout it is also desirable to connect cardio exercises for at least 15 minutes.

Each exercise should be done in 2-3 sets of 10-25 times, depending on your fitness.

1 exercise - pulling the knees to the chest . Strengthening the lower and upper press.

Sit on the mat, raise your legs at a right angle, rest your palms on the floor near the buttocks. Pull your knees to your chest - exhale. Straighten your legs (so that the shin becomes parallel to the floor) and slightly lower the body back - inhale.

2 exercises for a flat stomach - straight twisting. Strengthening the upper press.

Lie on the mat on your back, press your lower back to the floor. Hands behind your head, but do not pull or jerk your hands behind your head! The palms only lightly hold the back of the head. Raise your shoulder blades off the floor and exhale. Gently lower yourself to the floor - inhale.

Read also:

Exercise 3 - leg raises . Strengthening the lower press.

Lie on the floor, arms extended along the body, lower back pressed to the floor. Bend your legs at a right angle. Raise your legs (so that the hips are at a right angle to the floor) - exhale, lower to the starting position - inhale.

4 exercise - side plank. Strengthening the oblique abdominal muscles.

Lie on your side, lean on the floor with your arm bent at the elbow. Feet and buttocks should be on the same line. Exhale - lift your hips off the floor. Inhale slowly lower. The exercise can be made more difficult and focus not on the knees, but on the feet, i.e. legs should be straight. Exercise should be done on each side.

Exercise 5 - twisting from the side bar. Strengthening the oblique muscle group.

Starting position - side plank on the knees. The body from the top of the head to the knees should form a straight line. The knees and hips are on the same line. Stretch your arm up (inhale) and gently lower it behind your waist on the other side (exhale). Do the exercises first on one side, then on the other side - this will be one approach.

To complicate the exercise, you can take a dumbbell (or a bottle of water :) in your hand and perform it from the bar with support on your feet. Those. the legs should be straight, and the body from head to heels should form one straight line.

6 exercise - side twisting with leg raises . Strengthening all abdominal muscles.

Starting position - lying on the floor, legs raised up, hands behind the head. Lower your left leg without touching the floor - the leg should be in weight. At the same time as lowering the leg, lift the shoulder blades off the floor with a twist to the side - pull the left elbow to the right knee (exhale). Return to the starting position - inhale. Do the exercise on one side, then on the other.

7 exercise - side twisting with raised legs. Strengthening the upper and oblique muscles of the press.

Starting position - lying on the floor, lower back pressed to the floor, legs raised up at a right angle, hands behind the head. Raise your shoulder blades off the floor and extend your arms to the right side - exhale. In this exercise, alternate sides like this: the first lift to the right, the second lift to the left, the third lift again to the right, etc.

8 exercise - lifting straight legs from a lying position on your side . Strengthening oblique muscles.

Starting position - lying on the rug on the right side, the right arm is extended forward and lies on the floor. Left hand behind the head, legs straight. Raise your legs up as far as possible, at the same time lift the body and pull towards your legs - exhale. We lower our legs and shoulders - inhale.

9 exercise - raising legs . Strengthening the lower part of the press.

Lie on the mat, hands behind your head, lower back pressed to the floor. Legs bent at the knees, feet on the floor. Straighten your legs and hold for 1 second at an angle of 45 degrees - exhale. We put our feet on the floor - inhale. Watch the position of the lower back - it should always be pressed to the floor, and the abdominal muscles are tense.

10 exercise - lateral twisting. The upper and oblique muscles work.

Lie on the floor with your legs bent at the knees and lowered to the side, hands behind your head. Tear off the shoulder blades from the floor - exhale, gently lower yourself to the floor - inhale. After 10-25 repetitions, switch sides and shift your knees to the other side.

11 exercise - plank. Strengthening all the muscles of the press, muscles of the back, lower back, buttocks and arms.

Very good complex static exercise. Almost all muscles are involved here. During static exercises, muscles are strengthened and fat is burned.

Starting position - lean on your arms, bent at the elbows, back straight. The body forms a straight line from head to heels. The lower back should be straight, the press is tense. Watch your breath - a sharp exhalation (the abdominal muscles tighten even more) and a smooth breath. Stay in this position for as long as you can. Start with 10-20 seconds. To rest, lower your body to the floor, then return to the plank position again. Do several approaches.

During the execution of all exercises, make sure that it is the abdominal muscles that work, the number of repetitions must be done until the burning sensation in the muscles. We felt that the muscles begin to burn and burn - another 3-5 repetitions and you can relax.

Watch your diet, do cardio and abdominal exercises - and your stomach will certainly become toned, flat and beautiful. The main thing is not to quit! Be beautiful!

The main function of muscles is movement and stabilization. The spine is held by the muscles of the back from behind, and by the muscles of the abdomen - from the front. This is an important, highly developed and compensatory mechanism of our body. Weakness of the abdominal muscles is one of the first causes of pain not only in the abdomen and groin, but also in the back.

understandable simple exercises help restore abdominal muscles after operations, injuries and prolonged immobilization.

Clothing should be loose, shoes should be removed. All exercises (especially the first days) should be performed smoothly and gradually. Remember the important principle: "Tolerate mild pain, do not allow severe pain."

Do these exercises daily for at least 2 weeks.

Lying on your back, legs bent at the knees, arms along the body. Try to draw in your stomach as much as possible and pull your navel towards the spine. Hold this position for 15 seconds and then relax. Repeat 5-10 times.

Lying on your back, legs bent at the knees, arms along the body. Pull your belly button in the direction of your spine, pressing your lower back into the floor, keeping your spine as straight as possible. Hold this position for 15 seconds and then relax. Repeat 5-10 times.

Lying on your back, legs bent at the knees, arms along the body. Tighten your abdominal muscles. While holding the tension, lift one bent leg, a few centimeters from the floor and hold it for 5 seconds, then lower it. Repeat the exercise with the second leg. Then raise your hand above your head and hold it for 5 seconds. Then lower and repeat the exercise with the second hand. Repeat 5 times with each arm and leg.

As soon as the exercise is no longer difficult for you, start raising your leg and the opposite arm at the same time. Hold also for 5 seconds. 3 sets of 5 reps on each side.

Lying on your back, legs bent at the knees, arms along the body. Straining the abdominal muscles, we tear off the shoulder blades from the floor and stretch our arms in the direction of the legs. Hold the reached position for 3 seconds. Don't hold your breath. 2 sets of 15 reps. If you clasp your hands in a lock behind your head, and spread your elbows to the sides, the effectiveness of the exercise increases significantly.

Start doing the following exercises when you get used to the previous ones. Recommended 1 week after the start of classes.

Lying on your back, legs bent at the knees, arms along the body. Straining the abdominal muscles, we tear off the shoulder blades from the floor and stretch our arms in the direction of the legs, turning the body to the right. Hold the reached position for 3 seconds. Do not hold your breath, do not help yourself with your hands. Then return to the starting position. Repeat the exercise 15 times on each side. 2 sets of 15 reps. If you clasp your hands in a lock behind your head, and spread your elbows to the sides, the effectiveness of the exercise increases significantly.