Straight, powerful and strong stomach is much more than a good-looking. The muscles of the abdomen will allow proper posture. Stabilize the pelvis and spine, and reduce the risk of pain to the back, shoulders and neck.
This training will strengthen all the muscles of the abdomen and will encourage fat burning. You should do the training at least 3 times a week to have visible results.
You’ll have to do all five exercises without breaks. Once you have completed the circuit of exercises, rest for 2 minutes and then repeat the process two more times.
Stand on your knees. Put your hands directly under your shoulders and knees under your hips. Tighten abdominal muscles and lift your torso so that you are in position for push-ups.
All the time the muscles of the abdomen hold tight. Your back needs to be completely flat all the time. Lift your belly up gently and tighten it as much as you can. Hold this position for at least 1 minute.
Sit on the right hip and put your left elbow directly below the left shoulder. Knees should be put together and slightly bent, and your feet flat on the floor, one above the other.
Raise your torso up to straight up your body. Tighten the muscles of the left side of the body and lift the hips towards the ceiling so that it is straight with the feet and shoulders. Hold this position for 3 seconds, relax and do 10 reps.
Lie on your back. Lift your legs and bend your knees slightly. Place your hands along the body so that the palms are facing the floor. Tighten the muscles of the abdomen, lift your hips and rotate them to the right.
Hold for 3 seconds and return to starting position. Legs should be all the time in the air. Repeat with the other side. Continue to alternate sides and do 10 repetitions on each side.
Take a dumbbell that weights 2-3 kg. Stand with your feet in line with your hips and bent your knees slightly. Tighten the muscles of the abdomen. Extend your arms above your right shoulder and gently rotate the torso.
Tighten the muscles around the torso and lower the dumbbell to the outside of the left knee. Hold this position for a few seconds and return to starting position. Do 15 repetitions on each side.
Lie on your back with your legs raised and knees bent at right angle. Reach out to the side and palms facing the ceiling. Tighten the muscles of the abdomen and lower legs to the right.
Your shoulders should be all the time on the floor. Return the legs to the starting position and repeat the same with the other side. Continue to alternate sides and do 10 repetitions on each side.