Exercise 1: Crunch
Lie down on your back, legs bend in knees, feet on the floor shoulder-width apart, fingers behind his neck.
Inhaling slowly raise the upper trunk up until shoulder blades come off the floor. At the top point, exhale.
Quantity: 3 sets of 20.
Exercise 2: Twist
Lie down on your side, legs slightly bend your knees and scrub so that both feet touch the floor. Lower arm straighten and stretch your arms forward to lean one hand on the floor, the top for the head.
On the inhale slowly begin to curl at the top of the trunk, trying to move in a vertical plane. On the exhale, return to I. p. don’t use weights to not make the waist thicker.
Quantity: 2 sets of 15 times for each side.
Important! don’t strain the neck muscles. The lower back should not come off the floor
Exercise 3: Lower your legs to the sides
Lie down on your back, hands lay along the body, palms pressed to the floor. Bend your knees and lift up.
Making the inhale, exhale lower legs to the side, leaving the blade pressed to the floor. On the inhale, return to I. p. Repeat the same in the other direction.
Variation: Perform this exercise with the ball squeezed between the feet.
Quantity: 2 sets of 15 times in each direction.
Exercise 4: Reverse curl
Lie down on your back, arms along the body.
On the exhale, straining the abdominal muscles and lift your legs and then tear off pelvis from the floor and get up as high as possible. Reaching the highest degrees of tension of the press, take a breath and slowly get back in the p. I.
Quantity: 2 sets of 15 times.
Exercise 5: the Rise of the pelvis with the ball
The emphasis on direct hands, hands are exactly below the shoulders. The legs are straight, they have control of the ball. The body is straight and strictly parallel to the floor. To take I. p., lie down on his stomach on the ball and walk hands forward.
Take a breath, then slowly exhale, lift your pelvis by bending the body to a right angle, and roll the ball slightly forward. On the inhale, return to I. p.
Quantity: 2 sets of 15 times.
Important! in order not to fall off the ball - straining all the muscles
Exercise 6: Plank
Take the push-up position, arms bent at the elbows and are exactly under the shoulders, feet together. Your torso and legs should form a perfect straight line.
Hold I. p. within 30 seconds.
Quantity: 3 times with each approach to increase the time by 15 seconds.
Important! Watch your breathing, don’t hold it
Exercise 7: kick the leg
As in a lath.
On the inhale lift your right leg up, almost parallel with the floor. The back must remain completely straight. On the exhale, return to I. p. Change feet.
Quantity: 2 sets of 20 each leg.
Important! Do not bend, swing a straight leg.
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