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 Fashion today more than ever demanding figure. A large number of skinny makes many women dream of a beautiful tight stomach. But even if your stomach was like a jelly, do not despair. Specially selected exercises will help you freshen up as soon as possible, subject to fair and regular implementation.
1.
Starting position: Lie on your back, straighten your legs, put his hands on his head. Bend your knees to your chest tighten, then straighten your legs up and slowly return to starting position. Repeat the exercise 10 times.
2.
Lying on your back, raise one leg vertically at an angle of 90 °. Omitting it raises another - and so alternately, do 10 lifts each leg.
3.
Sit on a chair, bend your knees and lift your legs 10 times from the floor, keeping your back straight while.
4.
Sitting on a chair, pull your stomach muscles straining, inhale. On the exhale, hold the muscle tension for 3 seconds. Repeat 10 times.
5.
Sitting on a chair, legs lock in hand, take light dumbbells. Raise your arms and lean back, arching back. Touch floor dumbbells and sit down again. Perform 5 times.
6.
Sit on the floor, lean on the floor arms bent at the elbows. Back straight, feet raised and extended. Slowly bend and unbend legs. Perform 30 times.
7.
Sitting on the floor, lift your legs high, lean hands on the floor. At first slowly, then faster and faster cross your legs straight. Count to 20, then relax.
8.
Lie on the floor, hands behind head, legs are straight. Follow the twisting, bending your knees, pulling your knees to your chest, lifting the buttocks and shoulders off the floor at the same time. Elbows while in contact with the knees. Follow the movement smoothly, without jerks. Repeat 15 times.
9.
Lie on your right side, put his head on his hand, pull the legs in line with the body. The left arm is bent at the elbow, the palm rests on the floor in front of the chest. Expand the body in a straight line. Leaving his right, at the same time raise your right hand, torso and legs as high as possible, while not slipping forward or backward. Return to starting position. Perform 10 times on the right side, then turn and do 10 times on the left.
10.
Lie on your back, bend your right leg at a time and sit down, then slowly return to starting position. Repeat with the left leg. Perform 10 bends each leg.
eleven.
Lying on your back, bend your knees and place your feet on the floor, arms lie along the body. Lift your head and shoulders off the floor, bend your back, put his hands on his knees. Hold this position for 3 seconds, then slowly take the starting position. Repeat 10 times.
12.
Lying on your back, place your hands behind your head, bend one leg at the knee and place it on the floor, the heel of the other foot rests on the knee first. Lift both legs up and toward the shoulders. Foot is not opened. Tighten them as close to your chest and return to starting position. Perform 10 times, then switch legs and repeat 10. Try to do the exercise only at the expense of muscle tension in the lower abdomen, but not at the expense of the maha feet. Loins should be pressed to the floor - if it does not work, then you can put your hands under your buttocks.
13.
Lying on your back, lift your legs up, bent at the knees. Hands behind your head, with your fingers to the castle, do not connect. Holding the lower back all the time pressed against the floor, tighten your abdominal muscles and lift your head off the floor, neck and shoulders while bending the knee right leg. Return to starting position. Repeat 10-15 times, first to the right and then the left leg.
14.
Lying on your back, raise both legs at an angle of 45 °. Perform a circular motion of both feet, first in one and then in the other direction. The abdominal muscles while constantly tense. Run 15 times in one direction and 15 times in the other.
15.
Lying on your back, bend your knees and place your feet on the floor, arms lie along the body. Lift your head and shoulders off the floor. Turn the body to the left, the right hand on the left knee, left hand take aside parallel to the floor. Hold for 3 seconds, then slowly take the starting position and repeat to the other side. Perform the exercise in 10 each way.
16.
Lie on your back, legs straight, hands - along the body. Lift the legs and pelvis upright, then slowly lower your leg behind your head, toes touching the floor. Also, slowly straighten them and drop to the floor. Repeat 5 times.
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