Strong stomach muscles and get a flat stomach with abdominal muscle exercises for 10 minutes.

This abdominal muscle exercises physiotherapist Nick Snfeld strengthens the muscles of the inner stomach, and the muscles of your torso.

Before you begin, warmed up with your warm - up routine for 6 minutes . After that, relax with stretching exercises for 5 minutes .

Exercise tighten the stomach

Objective: abdominal muscles

Lie on your back, with your knees bent and your feet on the ground with Mstahtin reopened offer hip. Put your hands on your thighs, crossbones with your chest or behind your ears. Slowly bend your knees toward your shoulders so that it becomes a height of about three inches from the ground. Keep position for a few seconds and then slowly lower yourself. Perform exercise tightening the stomach 12 times.

Tips:

• Do not tune your neck toward your chest when the rise

• trimmed stomach muscles during exercise

• Do not raise your head vigorously from the ground

Exercise muscle strain deviant

Objective: muscle deviant

Lie on your back, with your knees bent and feet placed Mstahtin on the ground, with the reopened offer hip. Rotate your knees to one side even touching the floor. Put your hands crossbones with your chest or behind your ears. Then bend slowly towards the hips until your shoulders three inches up from the ground almost. Keep position for a few seconds and then slowly lower yourself. run out

Exercise 12 times and repeated on the other side.

Tips:

• Do not tune your neck toward your chest when the rise

• trimmed stomach muscles during exercise

• Do not raise your head vigorously from the ground

Train board

Objective: lower back muscles and internal

Lie on the pillars of the front of your body, your forearms on the front and your toes. Mark your legs and hips Mstqimitan Merfoaan to form a straight line and constant from head to toe. As it should be your shoulders directly above your elbows. Keep focused on shrinking your stomach muscles during exercise. Keep the position for 5 to 10 seconds and repeat the exercise 8-10 times.

Tips:

• Do not allow your lower back to land during the implementation of the exercise

• You have to consider the direction of the Earth

• To implement the exercise easier, install the knees on the ground

Train board side

Objective: lower back muscles and internal

Lie on your side based on Koek. So that should be directly over your shoulder Koek. Your legs extended straight up and lift the hips to form a straight line and constant from head to toes. Keep your neck stretched out and your shoulders down and away from your ears. Keep the muscles of the lower abdomen shrinking during exercise. Stay in this position for 5 to 10 seconds and repeat the exercise 8-10 times. Then repeat the exercise on the other side.

Tips:

• Keep your hips forward while performing the exercise

• Do not allow your lower back to land

• To implement the exercise side waved easier, carried out with a knee on the ground.

Exercise tighten the stomach with legs elevated

Objective: the muscles of the lower abdomen

Lie on your back with your knees bent and your feet Mstahtin Mark on the floor and hip width apart by. Put your hands crossed on your chest. Pull your knees to your chest slowly, with Tnehma an angle of 90 degrees, so that they raise your buttocks and coccyx bone on the ground. Stay in this position for a moment and then lowering yourself slowly. Perform the exercise 12 times.

Tips:

• Keep your stomach muscles while performing the exercise shrinking

• Do not tune your neck to your chest when flying yourself

• Do not use your hands to lift your neck to the top