To improve the physique, many need first of all to “remove” the stomach. But before you begin to perform special exercises, analyze how you eat. After all, if a saggy, prominent stomach is the result of systematic overeating, then exercise will be effective only if you streamline your diet. I advise you to perform these exercises for those who have a normal body weight, but want to strengthen the abdominal muscles. For example, women after childbirth. But to start classes they should only get permission from the doctor.
Each exercise, repeat to the feeling of mild fatigue. Breathing is arbitrary.
Perform exercises to strengthen the abdominal muscles in the morning without getting out of bed.
Starting position – lying on his back, legs extended, arms under his head. Slowly bend the legs at the knees and just as slowly return to the and. P.
The starting position is the same. Bending the left leg at the knee, at the same time lift the head and tilt it forward; back in and out. n. The same other leg.
Starting position – lying down, legs bent at the knees, arms along the body. Slowly straighten the legs up, just as slowly lower them down; back in and out. P.
Starting position – lying down, legs slightly raised up, arms along the body. Rotation of the legs, as when riding a bike. The exercises listed below can be done at work during physical exercise – breaks or at home.
Starting position – sitting on the edge of a chair, hands behind the seat. Alternately bend the legs at the knees and straighten.
Starting position – sitting on a chair, hands on your knees. Alternately raise and lower straight legs. To complicate this exercise, you can simultaneously lift both legs.
Starting position – sitting across the chair, legs fixed, hands behind his head. Slowly lean back; back in and out. n. Gradually bring the slopes to the horizontal and below.
Starting position – sitting on the edge of a chair, hands behind the seat. Raising your legs above the floor, simulate cycling.
Learn to “pull in” the stomach and hold the muscles in that position for a few seconds. Try to do this every free minute. Gradually increase the tension of the abdominal muscles to help strengthen them.