Details Updated: 05/09/2019 19:10 Published: 06/08/2013 16:20

Anastasia Listopadova

Effective abdominal exercises - Video

It is difficult to achieve a perfect figure, especially in such a “difficult” area as the stomach and waist. Maintaining weight, maintaining a thin waist, and a flat stomach at the age of 40+ becomes a real problem. But nothing is impossible. Effective exercises proposed by experienced fitness instructor Gay Gasper are guaranteed to allow get a thin waist and flat stomach.

The Gay Gasper complex includes special exercises for the rectus and oblique abdominal muscles and back muscles. All exercises are carefully selected and arranged in a certain sequence to achieve maximum results in the shortest possible time.

Complex for a flat stomach contains 10 effective exercises at a basic level, which even the unprepared can do. Gay Gasper called it that - the “Abdominal Press for Dummies” complex.

For each exercise, we also offer a more complicated modification for an advanced level or, conversely, a lighter version if at the first stage it is difficult to cope even with the basic level.

You don't need any special equipment or equipment, just a mat. Therefore, the Gay Gasper flat belly complex is ideal for practicing at home.

Gay Gasper recommends combining abdominal exercises with aerobics and a balanced diet, because Abdominal exercises alone are not enough for a flat stomach. Burn fat is impossible only in one specific area, so without aerobic exercise and a balanced diet you will not get a flat stomach, and even a pumped abdominal press will hide a layer of subcutaneous fat.

By following these recommendations, in 2-3 months you are guaranteed to get a thin waist and a flat, beautiful tummy. Yes, unfortunately, this process is not quick. But you can see the first motivating results in two weeks if you practice every other day.

Basic set of exercises for a flat stomach

Warm-up

Before working out the abdominal muscles, be sure to warm up for 4-5 minutes (swings and punches, kicks, body turns, bending), warm up and stretch the muscles to avoid injury.

The basis of all exercises for a flat stomach and waist- classic crunches, so, first of all, you need to learn how to perform them correctly.

1. Simple twist

Starting position: Lying on your back, legs pulled up, hands behind your head, slightly tighten your abs, pulling your ribs towards your hips.

Slowly lift your shoulders off the floor, tensing your abdominal muscles, hold for two counts, and lower to the starting position.

Try not to pull your elbows forward, do not lower your chin, and do not strain your buttocks during the exercise. Inhale at the bottom, exhale at the top, while twisting. Repeat 10 times. Stretch, relax, breathe deeply, and repeat 10 times.

2. Leg raise

This exercise works through lower abdominal muscles.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at pelvic level, arms to the sides.

Tighten your abs, slowly lift your hips off the floor 2-3 cm without changing the angle of your legs, hold for two counts, and slowly return to the starting position. Inhale at the bottom, exhale at the top, while lifting the hips. Repeat 10 times. Lower your legs, stretch, relax, breathe deeply, and repeat 10 times. Make sure your back remains pressed to the floor during the exercise.

3. Twisting and lifting legs

Combines the first two exercises, works with upper and lower abdominal muscles.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at pelvic level, hands behind your head.

Tighten your abs, simultaneously pull your chest and knees towards each other. Lifting your shoulders and hips off the floor. Repeat 10 times. Lower your legs, stretch, relax, breathe, and repeat 10 times.

Breathe evenly. Exhale during the greatest tension.

4. Side twist

This exercise works the oblique abdominal muscles.

Starting position: Lying on your back, feet on the floor shoulder-width apart, hips apart, hands behind your head. Alternately perform a twist by reaching your shoulder toward the opposite knee, keeping your elbow at shoulder level. The other elbow remains on the floor to maintain balance. Lower yourself down and twist to the other side. Do 10 crunches without pausing. The tempo of the exercise is two counts up, two counts down. Try not to lift your pelvis off the floor.

Stretch your obliques, relax, breathe, and do 10 crunches again.

5. Lunge Crunch

Starting position: Lying on your back, legs pulled up to the pelvis, hands behind your head, elbows apart.

Slowly lift your shoulders off the floor, squeezing your abs, tuck one knee into your chest, then extend your leg completely. Do 10 repetitions with one leg, then do a similar exercise with the other.

Stretch your abs, relax, breathe, and do a second set of 10 lunge crunches on each leg.

6. Bicycle

The “Bicycle” exercise, familiar to everyone from school physical education lessons, will help remove excess from the sides.

Starting position: Lying on your back, raise your legs, keep your heels close to your pelvis, hands behind your head, elbows apart.

Slowly lift your shoulders off the floor, tensing your abdominal muscles, straighten one leg at an angle of 45 degrees to the floor, and stretch the opposite shoulder towards the knee of the bent leg. Then, without pausing, do the same on the other side. Those. imitation of cycling. Pay attention to speed, movements should not be fast. Repeat 10 times. Stretch, rest and do another set.

7. Toe wiggle

A simple exercise that gives a serious load to the abs.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees together, at pelvic level, hands behind your head. Tightening your abdominal muscles, lift your shoulders off the floor and slowly touch the toe of one foot to the floor, return your leg back. Then touch the floor with your other toe.

Breathe correctly: legs up - inhale, touching the floor - exhale. Repeat the exercise 10 times without lowering your shoulders. Try not to lift your back off the floor.

Stretch, rest and do another set.

8. Circular rotations

Exercise good works the entire abs.

Starting position: Lying on your back, place your feet on the floor, hands behind your head.

Slightly contract your abs, pulling your ribs toward your hips. Tightening your abdominal muscles, slowly make a full circle of rotation of the body in one direction 5 times, then 5 times in the other direction.

Breathe correctly: exhale at the top, inhale at the bottom. Make sure that your pelvis does not lift off the floor. Stretch, rest and do another set.

9. Backbend with bent knees

In the fight against belly fat, it is also important to train your back muscles. This is an exercise at the same time pumps up the abdominal and back muscles.

Starting position: Get on your knees, place your elbows on the floor. You can put a soft towel under your elbows. Place your feet on your toes.

Tightening your muscles, lift your knees off the floor, hold for three counts, and return to the starting position. Repeat 10 times. Bend your knees, reach forward, rest, and do another set. Try to keep your back straight during the exercise.

10. Raising the legs from the supporting position

Raise one straight leg to hip height, lock it for two counts, and return to the starting position. Then lift your other leg. Repeat the exercise 10 times for each leg. Breathe correctly: exhale as you lift your legs. Try to keep your body straight without arching your back.

Bend your knees, sit on your heels, reach forward, relax, breathe deeply, and perform a second set of 10 raises for each leg.

Hitch

Don't skip this step, it's an important part of the workout.

Traditional stretching of the abdominal, leg, back muscles (bending, stretching) 4-5 minutes.

Video of the best exercises for a flat stomach

Look online video of exercises for a flat stomach Gay Gasper

You can download the video of a set of exercises for the stomach and waist Gay Gasper

Important

If you have read to the end, it means you are already working or want to start working on the problem of your stomach and waist, so let’s repeat it again: It is important to follow a diet and combine pumping the press with aerobic exercise, this could be aerobics, dancing, jumping or just walking at a brisk pace. Then your work will not be in vain, fat will disappear from the abdomen, the waist will become thin, and the stomach will be toned and flat.

Important! Perform crunches correctly and safely

Twisting. Do it correctly and safely!

There's a lot of Gay Gasper in training twisting exercises, so let’s pay a little attention to this most effective exercise for the abs. It is very important to do them CORRECTLY and SAFELY!

Why crunches are so effective for your abs

Crunching exercises are a universal exercise. to form a beautiful, flat stomach. Crunches are the only exercise that fully works all the abdominal muscles.

Twisting. What muscles work

Abdominal Press formed by the rectus and oblique abdominal muscles. When performing twisting exercises, the entire abs receive both static and dynamic load at once, because you have to simultaneously hold the body in a fixed position and perform twisting, during which the muscles either contract or stretch.

Moreover, crunches can effectively tone the entire rectus abdominis muscle, although it is very heterogeneous in structure: powerful and thick at the top, and weak and thin at the bottom.

In addition, the lower back muscles are involved. They, as antagonist muscles, counteract the abdominal muscles.

Twisting. Basic technique

The task of the rectus and oblique abdominal muscles is to bend the body, i.e. bring the ribs closer to the pelvic bones. Please note that it is the ribs that need to be brought closer, not the shoulders and chest, and specifically to the pelvic bones, not to the knees. Otherwise, it will not be the abs that will work, but other muscles.

How to do crunches correctly

Lie on your back, bend your knees, place your heels as close to your buttocks as possible. Place your hands behind your head or fold them across your chest.

As you exhale, begin to twist your body, first lower your chin to your chest, then lift your shoulders off the floor, then your shoulder blades. Raise your spine smoothly, vertebra by vertebra, immediately twisting it forward, as if you want to curl up into a ball. Move smoothly, slowly, without jerking, without using your legs.

While inhaling, at the same pace as you twisted, also smoothly, vertebra by vertebra, turn your body: first place your shoulder blades on the floor, then your shoulders, then your head.

If the exercise is performed correctly, you will not be able to sit down, this feature will show that it is the abdominal muscles that work, and not some others.

Twisting. Basic mistakes

1. Fix legs, lying on a horizontal surface, clinging, for example, to a sofa or with the help of a partner. This position immediately transfers the load to other muscles. With the legs fixed, the abdominal muscles work only in a lying position on an inclined bench or a special exercise machine.
2. Do not coordinate movements with breathing. Remember, lifting the body always occurs while exhaling, and returning to the starting position while inhaling.
3. Lift your lower back off the floor. Lack of support under the lower back during twisting can lead to prolapse of intervertebral discs. Therefore, at the very beginning of the twist, try to press your lower back into the floor. If you can’t avoid arching your back, do exercises on a fitball or place a towel folded several times under your lower back.
4. Perform the exercise in jerks. Do not help yourself while performing the exercise by swinging your arms and legs. If you cannot lift your shoulders or shoulder blades off the floor, just try to feel the tension in the muscles from your ribs to your lower abdomen. It is important to tense the necessary muscles, and not to do the exercise at maximum amplitude.

Additional help - Galina Grossmann's sessions for weight loss

Additional help that will help you get organized and tune in to the fight against belly fat - energy sessions by Galina Grossmann, which activate the burning of excess fat and program for easy weight loss. And this is not just a suggestion, Galina Grossmann gives a clear, reasonable plan of action and self-confidence that losing weight is real.

And indeed, if you adhere to the very reasonable and logical recommendations that Galina Grossmann gives: eat according to the clock, exclude flour, sweets, fried foods and other junk food, don't overeat at night and arrange once a week water day, then the result is guaranteed.

However, in order to independently withstand such regulations, serious motivation and strong will are required, which is what we usually lack. It is this missing element that Galina Grossmann gives us in her energy sessions. Grossmann also has a special session for losing weight even for a very large belly, but unfortunately, access to it is now limited by the author.

Additional Help - Japanese Exercise for Belly Fat

And if you trust physical exercises, then here is another effective exercise for getting rid of fat on the sides and belly from the inventive Japanese.

Additional motivation– by removing fat from your belly and waist, you will reduce the likelihood of developing diabetes, heart disease, chronic diseases, increase your self-esteem and feel much lighter and more confident. Flat, beautiful tummies to you!

Ecology of consumption. Fitness and sports: Lie on your back with your hands behind your head. Raise your legs perpendicular to the floor and bend your knees at a right angle...

1. Twisting with simultaneous lifting of the pelvis

Initial position. Lie on your back, bend your knees and lift them off the floor. Place your hands behind your head, point your elbows to the sides.

How to do it. As you exhale, simultaneously lift your body and pelvis, pulling them towards each other, and while inhaling, lower yourself down. Keep your stomach flat. If you can rise higher, but your stomach is inflated, stop, pull it tighter, inhale and exhale, rise higher, controlling your flat stomach in the navel and lower abdomen. The movement should occur through the efforts of the abdominal muscles, and not by stretching the neck, so make sure that it is not tense and open your elbows to the sides.

Repeat 16 times.

2. Diagonal twists

Initial position. Lie on your back with your hands behind your head. Raise your legs perpendicular to the floor and bend your knees at a right angle (table top position), place your palms behind your head and lift your shoulder blades above the floor. Stretch your neck, do not overstrain it.

How to do it. As you exhale, twist your body, stretch your left elbow towards your right knee, and straighten your left leg forward diagonally. As you inhale, return to the starting position and, without lowering your body, repeat the twist in the other direction. Throughout the exercise, pull your navel toward your spine and keep your stomach flat. Do not lift your lower back and pelvis from the floor; twist from the lower rib, not from the waist.

Repeat 8 times in each direction.

3. Taking the legs to the side from the table top position

Initial position. Lie on your back, place your arms at your sides, raise your forearms perpendicular to the floor and rest your elbows on the floor. Legs are in table top position.

How to do it. As you exhale, without changing the angle of your knees, lower your legs to the side until your shoulder blades are still pressed to the floor. Keep your stomach flat, pull it in even more. As you inhale, return to the starting position and repeat on the other side. If at first it is difficult to maintain balance, start performing the exercise with a small amplitude, controlling the movement of the abdominal muscles, and then increase it and push harder with your elbows - the stomach should bear the main load. Repeat on the other side.

Perform 8 times in each direction. After this exercise, lower your feet to the floor and rest a little.

4. Opening your elbows and straightening your legs at the same time

Initial position. Lie on your back, place your hands behind your head, elbows pointing forward, legs in table top position. Raise your body without lifting your lower back from the floor.

How to do it. As you exhale, straighten your legs, stretching them forward and up at an angle of approximately 45-60 degrees to the floor, and at the same time open your elbows, pointing them to the sides. As you inhale, return to the starting position without lowering your body and legs.

When stretching your legs, make sure that your lower back does not sag: press it harder from the floor, drawing in your abdominal muscles. There should be no distance between the floor and the lower back - this will protect your back from overstrain. Opening your elbows, lower your shoulders and stretch your neck muscles. Do not rush to immediately lower your legs low, first feel the movement with high leg lifts, the main task is to maintain a flat stomach.

Repeat 8 times.

5. Extension from hand to foot

Initial position. Lie on your back, put your hands behind your head, bend your knees and place your left foot on the floor, and lift your right foot until your shin is parallel to the floor. Lift your body and turn to the right, lower back on the floor.

How to do it.As you exhale, straighten your right leg at the knee and at the same time reach with your left hand towards your right foot. As you inhale, return to the starting position without lowering your body.

Perform 8 times in each direction. published

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

The waist area is the most problematic area for many people. In women, there is a genetic accumulation of subcutaneous fat, as an assistant during childbirth, then it increases due to lifestyle. In men, another type of fat is more likely to form, which envelops the internal organs. Physical activity aimed at the problem area will help rid your figure of imperfections. There is a wide variety of effective workouts, among which you can choose which exercise best removes the stomach and promotes the resorption of fat on the sides.

What exercises can you do to get rid of your stomach?

An integrated approach will help to make your stomach flat and beautiful. You cannot expect that doing one single exercise will solve all problems. It is important to combine two types of training: aerobic and strength. Aerobic training forces the heart to train, improves blood circulation and saturation of cells with oxygen. This enhances metabolism, and with it weight loss. If a layer of fat has accumulated at the waist, then only exercises in the form of running, jumping rope, cycling, swimming in the pool, and fitness will help remove it.

Strength training is exercises that we perform by lifting weights or our own body weight. They focus on specific muscle groups. By combining them with aerobic exercise, you will ensure simultaneous weight loss and the formation of a beautiful relief. In order to tighten your stomach, you need to use:

• Upper press. The exercises that work with it are “plank”, torso raises, “clamshell”, squats, deadlifts.
• Lower press. “Scissors”, “bicycle”, leg lifts are suitable for this.
• Lateral and oblique abdominal muscles. Pump up using twists on the back, side, or fitball.

Exercises to burn belly fat

Abdominal ab workouts are three activities that make your abs look beautiful. They comprehensively work out all the muscles and quickly reduce the fat layer:

• Bike. By doing it, you will put stress on the rectus and oblique muscles. It is done lying down, legs raised 45 degrees. When you inhale, one leg moves the heel to the buttocks; when you exhale, the knee is pulled towards the chest. The second leg is straight at this time. Then everything is repeated with a change of legs.
• Crunches with a fitball. They make the rectus muscle work, working the upper and lower abs. To do this, you need to lie with your back on the fitball, put your hands behind your head and lift your body up. In the top position, tense your muscles.
• Leg lift. The rectus and oblique muscles are worked. To perform, you need to hang on the bar and pull your legs to your chest.

Exercises for the abdomen and waist

All exercises for the abdomen will also involve the waist. With regular exercises with the following exercises, you will be able to notice a decrease in volume by several centimeters per month:

• Twisting with pelvic lift. This movement is performed from a lying position, your legs need to be bent at the knees and raised above you. At the same time, lift your body and legs, folding in half.
• Side crunches will put maximum emphasis on the waist. Lie on your side, extend your lower arm forward. Place the second one behind your head. Try to lift your body and legs up while maintaining the position on your side. Knees bend slightly.
• Pelvic descent. Lie on your side, lean on one elbow. Lower your body all the way down, then return to the original position.
• Tilts. They work the sides. For greater efficiency, you can perform it with weights in the form of dumbbells.

Exercises for a flat stomach

One effective exercise will help you lose a few kilos. By doing this 5 times a week, twice a day on an empty stomach, you will notice results within a month. We are talking about the “vacuum” exercise, which increases the tone of the internal muscles and gives the stomach a flat shape. It is suitable for those who have sagging skin below and severely stretched muscles. It is done in standing, sitting, and on all fours positions. The point is that you first take a deep breath, and then exhale completely so that the walls of your abdomen seem to stick to your back. Exhale for 15-20 seconds, inhale and repeat again.

Looking for the answer to which exercise is best for removing belly fat, many come to the conclusion that it is roller skating. When performing this movement, you feel tremendous tension in your abdominal muscles. It's not easy to adapt to, but the result in the form of cubes is worth it. Start rolling on your knees. Slowly roll the roller back and forth as much as you can. Hold the stretched position for a couple of seconds. To begin with, do not do more than two sets of 10 times.

A set of exercises for the abdomen

If you once had a flat tummy, but gradually it became fat and an apron appeared, this simple complex will help you lose weight. It includes the most effective abdominal exercises. You need to perform them every other day and try to increase the number of repetitions to 3 sets of 25 times. You can start with the amount that you are able to handle:

• Scissors. The movement is done while lying down. Place your hands under your buttocks. Raise your hips about 30 centimeters from the floor, cross them, alternately raising one leg up, then the other.
• Push. It is done from the same position, but the legs are bent at the knees. Bring your knees towards your chest, then sharply push your legs up, straightening them. The buttocks and lower back rise up, then smoothly return back.
• Complex twists. From a lying position, raise your legs and body up at the same time. Stretch your hands that were on your stomach between your knees while folding your body.
• Plank with rotation. Turn your face to the floor, raise yourself on your elbows. The whole body is elongated in one line. Then turn onto your side, lifting one hand off the floor. You come back and turn over to the other side. Hold all three positions for 30 seconds.

In a week - is this possible and what needs to be done for this? Answers to the above questions and detailed recommendations are in our article.

To tighten your stomach in 7 days - reality or fairy tale?

Let's start with the fact that there are different bellies. Some people's abdominals are barely covered with excess fat, and the person (most often a young woman) is already starting to get worried about this, while others are so neglected that they cannot bend down to tie their shoelaces - their stomach is in the way.

So, if the process of figure deformation is at the very beginning stage, then getting a flat stomach in a week is quite possible. Otherwise, in order to see the first positive results in the mirror, you will have to work on yourself much longer. Well, how would you like it? After all, in order for you to become slim, your body will have to burn fat that has been accumulating not for a few days, but for months, or even years. Getting back into shape will take time and your hard work.

The good news is that once you outline the right program and begin to execute it methodically and persistently, the goal will approach amazingly quickly. Well, now let's start developing the right strategy.

Flat stomach in a week: what will you have to do?

It is unlikely that you will learn anything completely new now. The answer is simple: the best helpers are:

• special exercises for the press;
• aerobic exercise;
• drinking regime;
• balanced nutrition or diet.

You can, if desired, add any of the following to the above:

• calanetics;
• bodyflex;
• Pilates;
• yoga.

Once we have decided on the general outline of the action plan, let's move on to a more detailed analysis of the main points.

What are the best abdominal exercises?

If you intend to “sculpt” a flat stomach in a week, then the classic abdominal exercises, known to everyone since school, are ideal for this. But there is one secret that bodybuilders actively use: each exercise must be performed in several approaches, i.e. repeat any movement 10-15 times, followed by a short rest with relaxation (30-60 seconds) and repeat again. Three approaches are exactly what you need. So let's begin:

1. Lie on the floor, face up, hands behind your head or raised above it. We inhale and as we exhale we begin to pump up our abs, lifting ourselves off the floor and trying to bring our face as close to our legs as possible. This exercise forces all the abdominal muscles to tense. Thanks to it, fat cells in the abdominal area burn very quickly.

2. The starting position is the same as before, only the arms lie along the body, the spine must be pressed to the floor. We lift both legs up so that at the highest point they are at an angle of 90 degrees in relation to the body. These movements activate your lower abs.

3. Again, lie on your back face up, hands behind your head, legs bent at the knees, spine pressed to the floor. Next, we tear off the upper part of the body from the floor and rise forward as far as possible. The lower back should be pressed tightly against the horizontal surface. This exercise is designed to strengthen and activate the upper abdominal muscles.

4. And finally, we come to the last exercise, which will work the lateral abdominal muscles, responsible for a thin waist. Fat on the sides is of no use to us, so let's get started: lie on your back face up, put your hands behind your head again, bend your legs at the knees, lower them to the right and begin to raise and lower your upper body. After completing the exercise 10-15 times in three approaches, repeat everything in the other direction.

What are the benefits of bodyflex exercises?

What else will help you get a flat stomach in a week? Exercises from the famous "Bodyflex" system! The main thing in this system is special deep breathing, which is a strong diaphragmatic inhalation and subsequent breath-holding for ten to twelve counts while simultaneously tensing certain muscle groups. As a result, a large amount of oxygen enters the problem area, which burns excess fat.

To master such breathing, you need to spend some time, but the efforts will be fully worth it! To begin, stand up straight, place your feet shoulder-width apart and bend them slightly, placing your palms on your knees. Take a normal breath, then exhale all the air from your lungs and inhale again, but this time as deeply as possible, then exhale sharply, tucking your stomach under your ribs, and hold your breath for 10-12 counts. It is during this breath-hold that you need to perform abdominal exercises.

They say that bodyflex, even without any diets, can form a flat stomach in 3 weeks, or even less. And if you add a diet, can you imagine how quickly things will go? Be sure to try this method!

Cardio training

• broccoli;
• beans;
• peas;
• cauliflower;
• Brussels sprouts;
• fresh cucumbers.

2. Flour products. This group includes not only various goodies like cakes and cookies, but also regular bread.

3. Sugar and salt. You will have to be patient, because you want a flat stomach in 1 week, and the fulfillment of such desires requires sacrifice!

4. Some fruits:

• bananas;
• grape.

5. Fatty meat, sausages, ham.

6. Potatoes.

7. Any fatty dairy products.

You may think that we want to make you starve, but you will realize that this is not the case if you read the following list.

What you can eat during the diet:

• various vegetables and herbs (beets, carrots, tomatoes, parsley, dill, etc.). Make salads, light soups, or just vegetable stews;
• low-fat milk, yoghurts, cottage cheese;
• lean meat. The ideal option is turkey meat;
• various porridges with water (oatmeal, wheat, buckwheat);
• fruits. The ideal option is green apples.

As you can see, you won't go hungry. The main principle: you will have to eat in small portions, every 2-3 hours. It is strictly forbidden to eat to your fill. During our diet, the volume of the stomach should decrease.

Strong motivation is the key to success

If you really want it, you can achieve a lot, for example, form a flat stomach in 2 weeks, a week or a month. The trouble is that our intentions often give in to the first difficulties, and we give up our goals as soon as we begin to act. Don’t let laziness, fatigue or a false sense of hunger get the better of you, move forward no matter what, and then everything should definitely work out!

All exercises to transform an ordinary or full belly into a sports one come down to one rule: all-round impact. Even the most effective exercise cannot engage all the abdominal muscles at once. We need an integrated approach from three sides.

But there is good news: with this approach, only three exercises a day are enough!

Removing the roller

Lie flat on your back, raise your legs to chest level. This will pump up your lower abs and help. Do 10 to 30 lifts.

Removing the sides

This exercise is called the mountain climber and is one of the most effective exercises for a flat stomach. you need to get on all fours and pull your knee towards the opposite elbow. Over time, you can do this at an accelerated pace by raising your legs. Do 10-20 reps on each side.

TO THE POINT:

Pumping up the upper abdomen

The least amount of fat is deposited in the upper abdomen. but it is the general tightness of this area that creates an idea about the general condition of our body. It's not difficult to get it into shape. Lie flat on your back and lift yourself up to your outstretched legs. From 10 to 25 times.

With such a multifaceted effect, results will be noticeable within 10 days of daily training. And this in just 5 minutes a day!