In many women who do not have large fat reserves, and even in thin-boned, the stomach has an ugly form, sticks out. It turns out that it's not just about being overweight. The shape of the abdomen depends on the thickness of the fat layer and the state of the muscles of the abdominal wall. The norm can be considered such a state when the abdominal wall protrudes quite a bit, and the stomach is flat. The weakness of this group of muscles leads to the formation of a bulging or pendulous abdomen.

When training the abdominal muscles, do not exercise with high tension, as this can lead to their discrepancy and the formation of a hernia. Also do not repeat many times easy exercises, it is ineffective. Each exercise, repeat at least 16-20 times. Exercises are given by the principle - from easy to more complex.

Exercises to strengthen the abdominal muscles:.

lying on your back, put your hands on the back of your head. Bend your legs, pull your knees to your chest, then straighten your legs up and slowly return to and.

- also. Feet slightly lift. Dilute them and sidewise. Lift the head slightly. Go back in and out.

- also. Slowly raise and lower the straight legs.

- also. Bend your legs in your lap and mimic the movements of a bicyclist.

- also. Pick up one leg; lowering it, lift the other, vertically at an angle of 90 °.

- also. Raise both feet. Carry out circular motions in one direction and the other.

- also. Raise your legs and spread them apart. Carry out a circular motion with each foot in one direction and the other.

- also. Raise both legs and pelvis, touch the floor socks behind the head.

- also. Raise the legs and the pelvis into the rack on the shoulder blades ("birch"), then, without lowering the pelvis, touch the floor socks behind the head, again straighten and slowly lower the trunk.

nedug. en.

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