Many have an acute problem with the shape and size of the abdomen. To correct the abdomen, you do not need to immediately run to a plastic surgeon, you can bring your abdomen to a normal state. Do not be lazy and work on yourself, as the Internet publication for girls and women from 14 to 35 years Pannochka. Net Exercise 1.

The goal is to strengthen the upper part of the abdominal press.

Highlights • You can not tear your lower back from the floor during the exercise;.

• Do not help yourself with your hands, this will reduce the effectiveness of the muscles.

Accessories • gym mat or mat.

Starting position • Lie on your back and draw in your belly;.

• bend your knees at an angle of ninety degrees so that the soles are firmly pressed against the floor;.

• Pull your arms along the trunk.

Step 1. With the abdominal muscles contraction, lift the upper part of the body slightly, hands at the same time pull forward.

This situation, save two seconds, and then slowly return to the original.

Do 1-3 approaches 8-10 times.

Exercise 2.

The goal is to strengthen the upper part of the abdominal press.

Highlights • do not perform the exercise quickly and abruptly, too much slope-rolling forward is not needed;.

• The muscles of the press should be strained, not the cervical;.

• the loin and feet should constantly keep in touch with the floor;.

• To further increase the load on the press, you can use weights in the form of dumbbells or a disk, pressing them to the chest.

Accessories • gym mat or mat.

Starting position • Lie on your back and draw in your belly;.

• Cross arms on the chest, touching the shoulders with the shoulders;.

• Bend your knees at an angle of ninety degrees so that the soles are firmly pressed to the floor.

Step 1. Straining the muscles of the abdominal press, lift the upper part of the body, hands should remain crossed.

Keep the position for two seconds, and then slowly return to the original.

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