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Exercises for the abdominal

Redaction "so simple!" Loves sports, so today he willingly shares with you another rapid training, which will help To clean the stomach For the shortest period of time. Only 2 weeks of regular classes - and you will notice the first positive results!

Exercises for the development of abdominal muscles It is advisable to perform at least a day and at the same time observe a minimal diet. And soon you will be able to brag of a beautiful tummy!

Exercise to strengthen the abdominal muscles

    First level

  1. Press butterfly
    Lie on your back, bend your knees and spread your legsTo the side, keep your feet together, and your hands behind your head. Do not bend your back, slightly lift the body and stay in this position for a couple of seconds. To lower in a starting position. Repeat the exercise 10 times.
    Abdominal exercise
  2. Exercise for oblique abdominal muscles
    Lie on your back, bend your knees, hands alongSex. A little lift the body of the body and stretch forward then the left hand, then the right. The head and neck should remain on one line, and the lower back - pressed to the floor. Repeat 15 times on each side.
    Exercise for oblique abdominal muscles
  3. Bar
    In this set of exercises, do the bar as follows: 10 approaches for 3 seconds.
  4. average level

  5. We reach for socks!
    Lie on your back, raise your legs and reach for your toes with your hands. While the back and legs do not bend. With you 2 sets of 15 reps.
    Abdominal exercise
  6. a bike
    In the supine position, lift the body of the body a little,Hands behind the head, the back is even. Touch the elbow of the right arm of the knee of the left leg, and vice versa. Repeat the exercise in each direction for 15 times. Make 2 approaches.
    Exercise bike
  7. advanced level

  8. Knees up
    For this exercise, you need to firmly hold on to the backs of the chairs. Slightly bend your elbows, lower your shoulders and relax your neck. Slowly lift your knees up. Do 3 sets of 10 times.
    Knees up
  9. Feet on both sides
    Lie on your back, hands in the sides, legs up. Do not tear off the body from the floor, lower the even legs to the right side, and then to the left. Do 2 sets of 15 times in each direction.
    Feet apart
  10. Ball exercise
    In this position, as shown in the picture, start doing the following: keeping your back flat, take turns lifting your feet a few centimeters. There are 2 campaigns for 15 times.
    Ball exercise

Start with a simple and, to the best of your ability, go to a more complex level. At you all will necessarily turn out!

Set of exercises for the abdominal press May like your friends!