Exercises for a flat stomach

After 25-30 years, each of us notice that the stomach becomes less elastic at the waist appear fat folds.In principle, this deficiency and can determine the real age of the woman.Get rid of it, you can "rejuvenate" a minimum of years pyat.Vypolnyayte this exercise 3 times a week, performing three 10-minute approach.Pause between them should be 1-2 minutes.The best time for training is considered to be night.Morning exercise is not recommended - in the first 20 minutes after waking up muscles will not be able to warm up.

When these physical exercises should be done in a moment of relaxation breath and exhale at the time of voltage.Do not hold your breath!Each time begin to run on the spot or dance to warm up your muscles.

Exercise 1 .
Stand with feet shoulder-width apart and bent at the elbows, connect the arms above the head.Now do 10 rotational movements hips to the right and 10 to the left.

Exercise 2 .
Feet - shoulder-width apart, arms out to the side, turn the body to the left, lean forward and

try as far as possible to have the right hand side.Repeat to the other side.

Exercise 3 .
Make tilt body to the left, cave, simultaneously wave your right hand over his head.Then bend the other way and wave your left hand.To obtain the desired effect do the exercise 10 times for each side.

Exercise 4 .
Lie on your back, lay the hands behind the neck, elbows set the forward, bend your knees and turn left.At the same thigh of the left leg should lie on the floor and the right foot - to rely on his foot.Gently lift the head and neck, keeping the shoulder blades off the floor.To complicate the above exercises can take a starting position, cross your legs, rotate hips to the left, lift the head and shoulders and turn them in the opposite direction of the legs.

Exercise 5 .
Sit on the floor, bend your legs at an angle of 90 °, straighten your back, stretch your arms forward and bend over backwards to work out as long as the spin starts to touch the floor.Exercise should be done slowly and carefully.To make the initial position repulsive hands off the floor.

Exercise 6 .
for training abdominal muscles useful exercise "Diamond."Lie on your back, place your hands behind your head, cross your feet, knees, spread to the sides and lift the head and shoulders.

Exercise 7 .
Lie on your back, place your hands behind your head, lift your legs perpendicular to the floor, crossed ankle, tighten your lower abdomen and slowly lift your shoulders and head.

Exercise 8 .
Lie on your back, bend your knees, his hands clasped behind his head, pull the socks and feet do rotational movements, similar to those that make cyclists.At the same time, turn the body in one direction and then the other, and the elbows touch the opposite knee.Keep your lower back off the floor.

Exercise 9 .
To develop lower abdominal muscles is recommended physical exercise «zigzag» .Lie on your back, put his hands behind his head, lift your legs up, bending at the knees and pulling the toes, lift your head and shoulders off the floor.To complicate exercise can be as follows: lie on your back, stretch your arms behind your head, lift the legs at an angle of 45 ° and keep them in this state for some time.After that you should tear the body off the floor, to catch up to the feet and try to touch the fingers to the toes.