Exercises for Belly

State of the abdomen, his appearance and his muscles are the first to suggest a problem with a woman's body, a set of extra body fat, age-related changes. The abdominal muscles weaken, and then rapidly beyond repair, and heavy lifting. Therefore, to maintain this important area of the female figure, experts recommend to carry out special  exercises for the abdominal muscles.

A set of exercises for the abdomen

Exercises for the abdomen may be on a special mat for gymnastics.

1. Sit on the floor, drawing on the back of the hands, legs, pull forward and join together. Lift feet off the floor, joined together. Now the "write" them in the air digits – 0 to 9. By the last digit 9 is not immediately necessary to approach, but gradually, after a few lessons. Repeat the exercise again. 
2. Sit on the floor, stretching out his legs . Lean your hands on the floor at the rear. Raise your right leg, get it for the left and bend, your fingers touching the floor. Now straighten your back leg and return it to its original position. Change the other leg. Do this exercise 10-20 times on each leg. 
3. Lying on the floor (back), stretch your arms at your sides, legs straighten and lay on the floor. Keeping the hand position, move to a sitting position. Keep your shoulders while deployed. From a sitting position, return to the original. Repeat the exercise 5-15 times. exercises for the abdomen, we remind you, it is necessary to achieve the desired effect on a daily basis, or at least every other day. 
4. The initial position (IP) – lying on his back. Spread your arms to the sides, legs straighten. Now lift your legs, without bending their knees and lower back. Back in the back pressed to the floor. Do this exercise slowly. Repeat it 10-20 times. 
5. Start out – Lying on his back. Throw your hands behind your head and lift his feet off the floor so that they amounted to an approximate angle of 30 °. Imagine that you turn the wheel. Perform each exercise for 30 seconds to 1 minute. 
6. Section VI – lying on his back. Raise your hands up, feet at right angles to the body. Between the feet hold a small pillow. Begin to describe the feet small circles, gradually increasing their circle. Feet should not touch the floor. From the great circles go back to the young. Repeat this exercise 20-30 times. exercises for the abdomen is not desirable to perform on a full stomach. It is better for two hours before meals or 2-3 hours later after it. 
7. Section VI – lying on his back. Raise your hands palms up. Take these two dumbbells, raise your hand to a height of approximately 10 cm from the floor and make them a semi-circle to the hips. Repeat this exercise 10-20 times. 
8. Lie on your back, legs bent at the knees, feet flat on the floor and arms lie along the body. Raise your head and shoulders off the floor, bend your back, put his hands on his knees. Hold the body of two seconds, then slowly take the starting position. Repeat 10-15 times. 
9. Starting position – lying on his back. Raise your head and shoulders off the floor. Turn the body to the left, right hand on left knee, and take your left hand in the direction parallel to the floor. Keep your body for 2 seconds, then slowly take the starting position. Repeat in the opposite direction. Exercise make up 5-10 times in each direction. If you feel discomfort, muscle pain, stomach temporarily stop doing the exercises for the abdomen, until after the discomfort. 
10. Lie on your back, legs, lift up slightly bending at the knees, ankles, cross, arms somknite at the back. Bending your back, lift your head and shoulders off the floor and look at his feet. To raise the tense muscles of the abdomen, and do not lift her arms. Then lean back a little, do not omit the head and shoulders on the floor. Repeat 3-5 times. 
11. Lie on your back – legs bent at the knees, feet flat on the floor, hands on his head somknite. Bending the back, lift the head and shoulders off the floor. Raise your left leg bent to the body, and put his hands on his left knee and stretch forward. If you want to complicate the exercise, you can pull the right foot forward. Return to starting position. Repeat 5 times on each leg. 
12. Start out – Sitting on the floor, his legs straightened. Raise your right leg up, and the drop to the floor. Keep your left foot is not on the floor. Return to starting position. Bend the right leg at the knee, toes tap the floor. Change the pace. Repeat this exercise 15 times on each leg. 
13. Get on your knees. Knees slightly apart, toes slightly touching each other, holding hands on the hips. Breathe in, cave in back straight back and raised his chin. Return to starting position. Repeat 6-8 times.

Exercises for waist

The following tips are designed to make the waist thinner, more pronounced. To do this:

• Make a smooth slope, bending the torso to the side and bottom. During tilt, try to get fingers to the floor on the side, which lean. In each direction should be tilted up to 10, and later up to 20 times;
• Squeeze the hands in front of the castle. Elbows apart. Do Mahi with closed hands to the sides: right-left-right-left. Feel the tension of the muscles at the waist; buy a hoop , which is necessary to turn around the waist as much as possible. Hoop time possible to take more and more difficult to heighten the effect.
• Exercises for stomach and waist to help you get a beautiful body shape tightened, remove folds of fat around abdomen.