How to get a flat belly and lean with simple exercises to do a few minutes a day.

To obtain the desired flat stomach , especially during the dress rehearsal, you need to train your abs , in this way you will burn body fat, developing muscle mass, that will give tone and elasticity to the skin. Often you hear of high abdominal , lower abs and oblique abdominals: this distinction is more convenient than real, since there is only one rectus abdominis muscle. Any exercise aimed at the area in question, involving the entire fascia. Having said that, later on, for convenience and clarity, however, the exercises will split into three parts. Before starting the exercises, you need to know some basic rules to carry them out properly:

* Keep your neck relaxed, but do not bend, pulling down his chin, because this way your abs will work less.
* Always keep your back straight, contracting the abdominal muscles and bending or lifting the legs, so as to align the spine to the floor on which you are lying
* Try to keep a correct posture of the body, possibly by controlling you in the mirror, but also mentally viewing all the muscles moving and keeping a slow pace, it is not doing fast movements and unfair that you will have better results, far from it,
* Do not hold your breath while performing an exercise: inhale first, filling your lungs, and exhale when you make the effort, you will also sweat less.

flat-stomach

Upper abs

In the supine position, hands behind the neck, legs bent at an angle of 90 ° between the thigh and hip. Keeping your neck relaxed and your abs contracted, lift your shoulders slightly off the ground, keeping your legs still, then return to the starting position. Crunch raised legs in the supine position, arms outstretched at your sides and palms facing upwards , legs straight up. Trying to keep the legs still, contract your abdomen and lift your torso, touching her ankles with your hands, then return to the starting position. Abdominal low Legs up In the supine position, legs stretched out on the floor, arms at your sides with palms facing downwards. Exhale, bring your legs straight up, at 90 ° to the body, then return to the starting position, breathing and keeping the abs contracted and your back flat on the ground. snips In the supine position, with legs stretched out on the ground and resting on elbows with trunk raised.

Raise your legs off the ground and only a few inches, keeping them straight, snips for about ten times, then return to the starting position. Reverse Crunch In the supine position, with arms outstretched at your sides and palms down, legs raised to 90 ° with respect to the bust. Exhale and, contracting your abdominal muscles, lift your hips off the floor. Then return to the starting position, inhaling. Abdominal oblique crunch or sit-ups with a twist In the supine position, hands behind the neck, legs bent at an angle of 90 ° between the thigh and hip. Keeping your neck relaxed and your abs contracted, keeping your legs still, his shoulders slightly raised off the ground and practiced a twist of the torso to the left, then back to the starting position.

Repeat the same movement, alternating twisting left and right. lifting oblique In the supine position, hands behind the neck, legs bent at an angle of 90 ° between the thigh and hip. Keeping your neck relaxed and your abs contracted, stretch the right leg forward and at the same time bend the left knee toward your chest, rotating the torso and bringing your right elbow to touch his shoulders slightly off the ground, then repeat the same movement, alternating twists left and right, without touching the ground with their feet. Side bend or lateral bending holding a weight in your hand, bend your upper body on the side of the same, without bending the upper body forward or backward. Inhale and exhale while bending back to the starting position.

Exercises advanced Teaser In the supine position, arms resting on the ground and stretched up over his head, legs bent at an angle of 90 ° between the thigh and hip. Stretch one leg, holding the thigh parallel to the other that stays on the ground, and at the same time lift the bust, touching with fingers the toe up. You have to “unroll” the backbone. Jackknife In the supine position, legs stretched out on the ground and arms folded with his fists on his chest.

Exhale, lifting your upper body off the ground and at the same time flexing your legs toward your chest, then return to the starting position, inhaling. V-up In the supine position, legs stretched out on the floor and arms resting on the ground and stretched up over his head. Exhale, lifting your upper body off the ground and at the same time raising your legs straight, try to bend V, touching with the fingers toes, then return to the starting position, inhaling. These exercises you need to run for 20 minutes every day, for each perform 2 sets of 10 reps with 30 seconds rest. Spend the advanced exercises only after developing the musculature basis, in order not to exceed the effort and provoke tears.