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Exercises for a flat stomach

There are many exercises to create a beautiful belly, but only a few of them really work. So we decided to pick up for you Training complex for the press, Which will help to effectively cope with this problem.

Although it must be understood that this will not be a work ofLungs. It will take a lot of time and serious effort. But someone who can do these exercises on a regular basis will be rewarded with an amazing result.

Exercise for a flat stomach

  1. Exercise with dumbbells
    Girl with dumbbells

    Take in your hands dumbbells (each minimum of 6 kg).
    Hold the hands downstairs. Feet shoulder width apart.
    Straighten your back, pull your shoulder blades.
    Slowly go ahead. While the stomach must be tense.
    Continue walking about 45 seconds. If the room where you are engaged is small, you can turn around and go in the opposite direction.
    To put dumbbells you need very carefully. To protect your back, gently sit down and leave dumbbells on the floor.
    Make 2 approaches.
  2. Ups
    exercises for the abs

    Lie on your back, bend your right knee, as in the photo. Keep your left leg slightly to the side. Raise your right hand up.
    Then put your left hand on your elbow and lift the body.
    Straighten your left arm. The palm should be on the floor.
    Lift your hips. The left leg is straight.
    Hold for a few seconds in this position, and then slowly return to the starting position. On each side, do 5 times.
  3. "bear"
    exercises for the abs

    Get up on all fours.
    Keep your back straight, strain the bark muscles and move in this position forward, and then back.
    Do three sets of 15-20 repetitions.
  4. Brachial bridge
    Brachial bridge

    Lie on your back, lift your toes, heels on the floor, knees bent.
    Lift your hips off the floor, squeezing your buttocks.
    Hold on for a few seconds at the top, and then lower your hips to the floor.
    Do the exercise 12-15 times.
  5. Side bar
    Side bar

    Stand in the bar.
    Turn over on the left side, leaning on the right hand.
    Raise your left hand up. Position should be the same as in the photo.
    Hold in this position for 15 seconds.
    Repeat for the other side.
  6. Hand strap
    Bar

    Stand again in the bar.
    Strain the muscles of the bark, keep your back perfectly flat.
    Raise your hand and touch the opposite shoulder, and then put your hand on the floor again.
    Repeat to the other side. Do the exercise very quickly.
    Execute on each side for 15 times.
  7. Breathing exercise
    Sports girl

    Lie on your back, lift your legs up and bend them in your lap.
    Put one hand on your chest and the other on your stomach.
    Breathe deeply through your nose and blow your stomach.
    Exhale all the air through your mouth and pull your stomach.
    Do 5-10 repetitions.

With the help of these exercises you will be able to strengthen the muscles, and as a bonus to get a beautiful and flat stomach.

Share with your friends these wonderful exercises!

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