This simple exercise will help you get rid of extra inches at the waist.
Regularly doing these exercises you will be able to quickly achieve a perfectly flat stomach. The best time to practice is in the morning before Breakfast or 2-3 hours after a meal. And remember: before you perform any exercise, you need a little warm up.
Crunches for the oblique muscles
Sit on a Mat and bend your knees slightly and lean back. Your body should form the letter V with the hips. Back in the lower back a little rounded, press tense. Stretch your arms forward. For convenience, you can connect the palm. Lift feet off the floor and start twisting body and arms left and right. Knees, in turn, needs to stay in place or slightly rotated in opposition to the body. Do 20-30 reps.
Lie on your back. Lift the upper part of the body, put your hands behind your head, then tear off straight legs from the floor. Do alternate knees to elbows. After exercise move the legs towards themselves and pull their hands. Do the exercise 20 times on each leg.
One leg to chest
Rising on elbow in the supine position. Round your back, pushing your lower back into the floor. Keeping lower back pressed to the floor, one leg bend the knee, pull to your chest and clasp your hands, pull the other foot forward, the toe itself. Tighten your abdominal muscles. A little poderias and switch legs. Do 10 repetitions on each leg.
Lie on your back and extend arms behind head, legs bent at the knees. Simultaneously lift your shoulders off the floor and pull his legs to his chest. Repeat the exercise at least 20 times.
Plank – most effective exercise for tightening stomach, strengthening the legs, arms and back. Palms put under the shoulders, the belly is tucked up, don’t roll over at the waist, keep knees straight. Looking ahead, not lowering the head down. Start making the bar with 30 seconds to increase the duration up to 1-2 minutes.
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