How to download the press to remove the stomach
Exercises on the upper pressStand with your legs wide apart, place your palms on your waist. Perform a circular motion of the body, first clockwise 10 times and then against. At the same time try to keep the pelvis still, so you will correctly perform the exercise.Do not bend too much when pulling the case back, otherwise you may damage the lower back.
Lie on your back, with your feet hooked on a cupboard or sofa to fix your legs, place your hands on your chest. With an exhalation, slightly rounded in the back, lift the body, sit down. While inhaling, slowly sink to the floor. Download the press for a minute.
Lying on your back, stretch your arms in front of you and twist your fingers together, bend your legs at the knees. With the exhale, reach for your hands forward, lift slightly above the floor. When inhaling, lower yourself. Exercise perform 20 times.
Exercises on the lower pressLie on your back, put your hands under your buttocks, lift your legs,try to straighten your knees completely. When exhaling, lower the right leg to the floor, while the left while trying to hold perpendicular to the body. On the inhale, return to the previous position. When exhaling, lower the left leg, lift inhale. Perform 20 repetitions. Exercise perfectly removes the stomach.
Do not change the position, bend your knees and pull to your chest. With an exhalation, stretch your legs about 50 cm above the floor, as you inhale the hips, again pull it towards you. Repeat the exercise about 20 times.Do not lower the legs to the floor, as in this case, not the abdominal muscles, but the back will work.
Lying on your back, stretch your legs on the floor, lower your palms on your stomach. On an inhale, inflate it and maximally strain the abdominal muscles. When you exhale the stomach, pull in and feel the tension in this area. Try to relax all the other parts of the body and focus only on the abdominal muscles. Breathe in this way for 1 to 2 minutes. If you feel dizzy, get some rest.
Exercises on the lateral abdominal musclesStand straight, with your legs apart as wide as possible for stability, lower your arms along the body.With the exhale, lower the body as much as possible to the left, with the inhale straighten. Then lower the body to the right. Exercise perform within 2 minutes.
Lie on your back, stretch your arms behind your head, straighten your legs. With the exhale, simultaneously lift up the left leg and right arm, stretch them towards each other. Lie on the floor while inhaling. When exhaling, raise your right leg and left arm. If you feel a strong strain in your neck, slightly change the exercise. Put your palms on the back of your head, support their head when lifting. Exercise perform in both versions 20 times.
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