A tight "flat" stomach was in vogue at all times. About how to lose excess fat and acquire harmony of forms, advises the instructor of the gym of the Moscow sports club "Ellada" Maria Aleksandrovna SKLEZNEVA.

"BURNING" One of the most effective exercises for strengthening the press. It completely studies the rectus abdominis muscle. The starting position - lying on the back, hands behind the head, legs bent at the knees and lie on a chair, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net As you exhale lift your head and shoulder girdle, tear off the scapula from the floor (the waist is pressed to the floor!), hold in the upper position for about 3 seconds. On inhalation slowly return to the starting position, and without rest, continue the exercise.

Exercise can be complicated by taking a dumbbell in your hands or straightening your legs up and holding them on the weight while doing the exercise.

Important! !! !! Do not just lift your torso. namely "curl", rounding the back. Do 20-30 repetitions, rest 15-30 seconds and again do the exercise.

"REVERSE STRINGS" The starting position is to lie on the floor, hands along the body, the legs are straightened upwards. Very slowly, without taking your waist from the floor, on exhalation, lower your legs down to the parallel with the floor. Moving upwards is just as slow and controlled.

The loin is pressed against the floor all the time, legs fall to the level, while "letting" the loins. Try to repeat this exercise 10-15 times. Here will work the rectus abdominis.

"BIKE" Initial position - lying on the back, hands behind the head, legs bent at the knees. Your task is to touch the elbow of the opposite knee, and try not only to tighten your knees as much as possible, but as high as possible to raise the upper part of the trunk. Legs are always on weight! Try to repeat the exercise 15-20 times.

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