Do once, make two ...
Abdominal exercises should be done as part of their day, because in this case the regularity is more important than intensity. If the exercise causes pain or discomfort, give up on him. Most of the exercises performed on the floor, so it pays to take care of the place where you will be engaged. To make a program that best suitable for you, is to get acquainted with the basic exercises.
Simple static contractions that can be done while sitting on a chair in the office will help strengthen the abdominal muscles and back.
Bench press . Lie on your back, bending your knees and put your feet on the floor. Tear off your shoulders off the floor so that the essence of the movement consisted in the movement of the chest to the hips.
Nut . Pull your knees to your chest while lying on his back. Hips lie on the floor. Pausing in that position, tighten the abdominal muscles. Program to strengthen the lower press must include the exercise.
Lifting the legs . May be single (one foot) or double (two). For press fit double leg raise performed in the amplitude of 5 to 45 degrees from the floor. This exercise also strengthens the lower refers to the press.
Twist with the ball . Sit on a large ball, designed for fitness, - fitball. Move forward to until the ball will not appear under your back. Your body should be parallel to the floor. Get into your hands behind your head for balance. Using the abdominal muscles slowly raise your shoulders, trying to reach the right shoulder to left hip . Return to starting position and repeat with the left shoulder and right thigh. Parties can be alternated, and after several repetitions.
Bicycle . This exercise is recognized as one of the most effective for those who want to lose weight . To increase the load further strain your abdominal muscles by performing the movement.
Stand . Your task - to take the correct position for push-ups and stay in that position as long as possible. Make sure that your body, from head to toe is a single straight line.
Frog . Pull straight arms in front of him and humus through the lower bar. Only working legs, pull your knees to your chest, slowly bending them. Hold this position for several seconds and slowly return to starting position.
