The abdominal muscles of a person consist of the external oblique, internal oblique and rectus muscle, which has two parts. It is this rectus muscle that is defined as the press in the general sense. With its intensified training, "cubes" formed by tendons appear.

Most people, while pumping their abdominal muscles, pay attention only to the rectus muscle. But if you want to achieve really high results, then you should perform a whole range of exercises aimed at pumping also other abdominal muscles, including membrane ones, which should definitely be strengthened.

Exercises to strengthen the abdominal muscles

Consider basic exercises aimed at and women:

• Raising the legs on the horizontal bar. This exercise will be ideal for those wondering how to strengthen the membrane muscle of the abdomen. So, hang on the horizontal bar on straight arms. Now try to raise your legs straight at the knees as high as you can. The exercise should be performed in 4 sets of 10-12 repetitions.

Dissatisfaction with your own figure can ultimately lead to constant stress, so you should not postpone sports until the next time. Moreover, you can perform exercises not only in the gym, but also in any available conditions. A good simulator for the press, for example, bars and a horizontal bar will serve at home or at the nearest stadium.

Advice! If you find it difficult to do such lifts slowly, then at first you can swing your legs or help yourself with swinging. Over time, the muscles will strengthen and the exercise will become much easier.

• Twisting. A basic exercise that is fairly easy to perform. Often, the strengthening of the abdominal muscles for women is carried out precisely through this exercise. Lie on your back. Bend your knees and your arms at the elbows, placing them behind your neck. Now slowly raise upper part torso to the leg, then just as slowly lower to the starting position. You need to perform the exercise in three sets of 40 repetitions each. When doing it, make sure that the legs remain motionless.
• Diagonal twist. If the previous exercise was aimed at pumping the rectus abdominis muscle, then this allows you to pump the oblique muscles. To begin with, you should take the same starting position as in the previous exercise. But in this case, you need to try to touch your left elbow to the right knee, then return to the starting position and stretch your right elbow to the left knee. In this case, both elbows and knees are mobile. The exercise should be performed in 3 approaches, containing 20 repetitions in each direction.

• A great way to strengthen your abdominal muscles while standing is to use dumbbells. The exercise involves bending to the side with a dumbbell in the opposite hand. Taking a dumbbell in your right hand, spread your feet shoulder-width apart. Now try to bend to the left as much as possible. Hold at the bottom point for a couple of seconds and return to the starting position. After 20 repetitions, move the dumbbell to your other hand and bend to the other side.

In order to reach as quickly as possible positive results, you should follow these rules:

• Exercise regularly. Only regular training will allow you to quickly achieve positive results. Even if you experience pain, you should not stop exercising.
• Eat right. It is best to eat small meals frequently. You should not overeat.
• Lead active image life. This is especially true for people with sedentary work.

Conclusion

The video shows exercises to strengthen the abdominal muscles

The above set of exercises is intended for anyone interested in how to strengthen the abdominal muscles. The main thing is to follow correct execution and practice regularly. In this case, the result will not be long in coming.

Tighten your belly at home quickly (exercises) - it is possible, provided that the basic rules are followed. Pledge successful training is the exact adherence to the recommendations, slowness and consistency of physical actions.

What should be done to tighten the belly at home quickly? Exercise is the most effective method.

You should start exercising your body after warming up your muscles.(jumping rope, running, gymnastics). During the performance of the power complex, the abdominal abdominal muscles should be involved in work and always be in a tense state.

Note! A burning sensation in the muscles should be regarded as a sign of a technically correct exercise performance.

Effective training includes several cycles with a gradual increase in pace and load. This is the only way to tighten your belly at home quickly with exercise.

Every movement must be accompanied by sporty breathing., where they exhale before the effort, and inhale when relaxing.

The sequence of pumping muscles determines the effectiveness of gymnastics. First, attention is paid to the upper part of the abdominal region, then to the lateral (oblique) muscles and ends with a load on lower press... Effective training includes several cycles with a gradual increase in pace and load.

Exercises for tightening the upper press

It's important to know! Warm up should precede the start of complex sessions. To quickly tighten your belly at home without harming yourself, you should start performing effective exercises after a basic warm-up.

A good workout for this part of the press is to do the following:

• lie on your back;
• remove your hands under the back of your head or cross over your chest;
• tone the press;
• monitor your breathing;
• raise and lower both legs without touching the floor surface.

This power complex can be modified if the legs are fixed on a hill. Exhaling, you should raise the body as high as possible, then inhale, lower it to the 0 mark. The cycle should be 25-30 movements in 3 sets. It is recommended to bend the legs, ensuring that the lower back is pressed to the floor.

More difficult is the following exercise:

• position - lying;
• the legs are bent at the knee joints;
• feet, lumbar area are on the floor;
• lifting the torso with an alternately outstretched arm;
• fixation at the lifting point and return to the original position.

Well, it helps to stretch the muscles of all areas of the press, training performed on the stomach with the face on the floor. The task is to simultaneously raise the legs and arms (straight), and then lower them to their original position.

From this position (horizontal on the stomach), you can move on to the next lesson - "scissors", accompanied by synchronous movements of the legs and arms.

Exercises to strengthen the lower press

You can get the desired relief in the lower abdomen by creating a significant load on this part of the body.

The "Bicycle" perfectly copes with this task. The back is on the floor, the head is on the hands, the bent legs are raised and they begin to move them in a circle, imitating riding a bicycle.

Gymnastics, which consists in lifting straight legs, is effective. The whole secret is that the limbs cannot be completely lowered to the floor, thereby giving the body a rest. Hands are behind the head, the back is pressed to the floor, and two legs simultaneously rise and fall to a height of 50-20 cm from the floor.

Synchronous loads on all areas of the press are provided by the exercise "Book". Lying, pressing your lower back tightly to the floor, you should simultaneously direct your outstretched legs and arms towards each other in such a way as to reach your knees with your forehead.

Movements are done without jerking, breathing correctly (exhale before lunge, and inhale before lowering to the floor).

Active movements "Scissors" on the back. Hands are placed on the back of the head or extended along the body. With straight legs at a height of 20 cm from the surface, they make synchronous movements imitating a scissor blade, winding the limbs behind each other.

Exercises for the oblique muscles of the abdomen

To tighten the stomach at home quickly (exercises for oblique muscles), they perform bends, rotations, twists.

Classes should be started with rotations of the body in different directions.

Then, take a firm stand:

• put your hands on the belt;
• legs apart shoulder-width apart;
• put the abdominal muscles into a state of tension;
• make turns with the body in a cone-shaped pattern.

Movements should be confident, smooth and intense at the same time.

Lateral body bends are made from the initial position of the previous training.

To perform twists, you need to take a horizontal position:

• raise your legs, forming an angle of 90 degrees;
• rest your palms on the back of your head;
• alternately twist the body in the opposite direction from the inclination of the bent legs (trunk to the left, bent legs to the right, and vice versa).
• muscles of the press are tense.

The muscles located on the sides of the abdomen are effectively pumped during classes, with alternating convergence of the opposite lower and upper limbs(knee-elbow). Lumbar fixed to the floor.

Exercises for the press and thin waist

As a warm-up before the main workout for the wasp waist, perform the "Mill". To do this, the legs are placed wider than the shoulders, the body is tilted forward, and the hands are swung left and right 20-30 times.

The action should be confident, fluid and intense enough. With each subsequent workout, the frequency of approaches and movements should be increased.

The plank is a universal training. The standard position of the plank is to rest on the toes and elbows of the hands. Pull the stomach in strongly, fix it for 30-60 s. and more, then loosen up.

When training with a hoop, it should be taken into account that the smaller the distance between the feet of the legs, the more load will fall on the muscles.

The side plank provides a quality workout for the oblique abdominal muscles. You should lean on an outstretched arm, and keep the body in a state of tone with tense muscles. Periodically, one hand replaces the other.

Tighten your belly at home quickly with exercises will help with hula hoop. This is a weighted hoop equipped with massage balls and spikes.

When training with a hoop, it should be taken into account that the smaller the distance between the feet of the legs, the more load will fall on the muscles. The training should take place against the background of deep breathing and muscle tone belly.

Tummy Tuck Exercises After Childbirth

After the birth of a child, a woman needs high-quality burpee training. You need to take up the exercise from a standing position: squat deeply, make a bar on both outstretched arms (wait 30-60s); jump back to the previous position (squat) and jump to the vertical starting position. The whole complex is required to be performed confidently, smoothly and at a pace.

Jumps "Walk" - from the "start" position they make confident jumps on two legs simultaneously in different directions, forward and backward, each time returning to their original position.

The simplest physical exercise for the muscles is to slowly raise both straightened legs and lower them smoothly.

Classes with additional equipment for 5 minutes will contribute to the return to its former form after childbirth.

Inventory used at home for a quick tummy tuck
Hoop	Skipping rope	Bench	Video clip	Dumbbells
To study abdominal muscles improving the vestibular apparatus, coordination of movements and burning subcutaneous fat at the waist.	To improve the physical shape not only of the press, but also of the back, arms, legs, buttocks.	Universal strength training simulator that increases the effectiveness of the exercises.	The perfect trainer for pumping your abdominal muscles.	Special equipment for increasing load.

Exercises performed with a chair or abdominal bench

For bench and chair exercises:

• all abdominal muscles are tense;
• the neck is kept straight;
• the chin is not pressed against the chest.

When doing exercises on a bench at home, in order to quickly tighten your stomach, you need to avoid:

• jerky movements;
• pull-ups by the hands of the neck;
• separation of the lower back from the bench;
• back bend when feeding the body forward;
• lie down on your feet with a full tilt forward.

Lying on a bench, throwing your feet over the support, bending a little at their knees, putting your hands behind your head, they begin to cyclically raise the torso. The meaning of the action is to reach a right angle between the legs and the raised torso.

At the peak of the lift, fixation occurs, then inhalation and return to the start position. They begin on exhalation, and finish on inhalation. Conducting training with an inclined bench, you do not need to return to the original position, leaving a 10 cm distance between the body and the surface of the simulator.

Dumbbell Tightening Exercises

The additional use of dumbbells is aimed at improving the tone of the whole body, where a significant muscle group is involved.

Most abs training can also be complicated with dumbbells. For beginners, when training with dumbbells, it is recommended to dose the duration of the session.

1. Hands with weight are fixed on the chest in a crossed form.
2. The feet are placed behind the stop.

Lying on your back, dumbbells are placed on outstretched legs in the area of ​​the feet, and they are raised to a height of 25-35 cm, wait for a while and lower the floor without touching. It is allowed to fix with hands on the support (edge ​​of the sofa, bed, etc.).

Turning over from the previous position on the stomach, squeeze between the feet Sports Equipment, and bend their legs back, trying to touch the buttocks. Even the usual torso bends from an upright position in different directions with dumbbells in hand will strengthen the lumbar and lateral muscles press.

Abdominal roller exercises

An effective simulator for physical exercises is a roller. By working with this gymnastic device, the muscles of the abdomen, arms and back are strengthened.

Trainers assure that effective exercises with a roller will quickly help to tighten the stomach at home only if the basic rules are followed: movements should be smooth, the technique of movements is accurately performed, there are no contraindications(trauma, pain syndrome).

For a task with a roller, you need to kneel down, hold the roller in outstretched hands. The simulator should gradually roll away from itself on the floor as much as possible, and then return to the starting position. The multiplicity of manipulations should gradually increase.

Body position - upright, legs wide apart, take the roller in hand. It is necessary to bend forward and lower the roller to the floor, and make them move left and right (without taking the feet off the floor). This is how the oblique abdominal muscles are worked out perfectly. For training upper press it is recommended to move the roller back and forth.

Sitting and spreading straight legs on the sides, they take it in their hands gymnastic roller... Roll the roller away from you with smooth movements. Avoid touching the body shell to the floor surface. Slowly take the starting position.

Exercise vacuum for a quick tummy tuck at home

To do the exercise, you need to lie on your back and draw your stomach in as much as possible, straining your abs. There should be a feeling that the stomach has reached the spine. The "vacuum" action must be carried out while inhaling.

At this point, you need to hold your breath, keeping the abdominal muscles in good shape, and then, without relaxing the press, exhale slowly, and again "fix" the muscles.

It is possible to achieve the appearance of the press on the stomach only after losing weight and active physical training.

The cycle of classes consists of 10 exercises, 3 sets each. You need to start training 5 times a week. The starting position for performing the "Vacuum" can be a traditional upright position or a sitting position. The success of the "Vacuum" will depend only on adherence to the execution technique.

Important to remember! The final stage of physical activity should be a hitch (complex for stretching the muscles).

How to Enhance the Effect of Tummy Tightening Exercises

To obtain the desired result - to tighten the belly at home quickly - effective exercises should be included in a set of measures to improve the figure. Physical activities must be combined with healthy eating and lifestyle.

Self-confidence, a powerful motivator, and regular exercise will provide the desired physical fitness and a toned belly.

It is possible to achieve the appearance of the press on the abdomen only after losing weight and active physical training. If during classes you show pity for yourself, do not adhere to the schedule, technique and cyclicity of exercises, then the expected result may not be obtained.

How to quickly get rid of the belly at home: effective exercises in this video:

How to quickly tighten your stomach, see here:

Health

If you decide to read this article in the hope that it will tell you some wonderful secret, having learned which, you will fall asleep with a cellulite tummy, and wake up with a press no worse than that of some famous athlete, then perhaps you will be upset ... And not only because such a technique does not exist in this article. And because it does not exist in nature at all. All these advertisements promising a flat stomach in a week are nothing more than lies designed to make you buy useless couch equipment, which, supposedly, can be used almost in a dream.

Are you upset? You have to. Yet, there is a benefit in this article... But the benefit for those girls and women who intend to make an effort, and not just believe in fairy tales. Yes, to get rid of the abdomen and strengthen the abdominal muscles, you need to make an effort. But the question is, exactly how to apply them so that exercises for training the muscles of the press and back become more effective and the result appeared faster. First, you should know that in order to give shape to the abdominal muscles, it is necessary to train not only the rectus abdominis muscle. It is necessary to do a whole range of exercises that involve all the so-called deep muscles. For beautiful press are also important transverse muscles belly. These horizontal abdominal muscles literally encircle your torso. So, if you correctly distribute efforts to achieve your goal, then as a result, you will get not only a beautiful tummy that you will not be ashamed to bare on the beach in hot weather, but also strengthen lumbar muscles, sacrum and improve general state organism.

As for the exercises, they are quite simple, but in combination they are very effective. In different sources, these exercises may be called differently., but the point is not in the name, but in how much they are focused on main goal- flat healthy belly... As for the number of approaches and executions - here a lot depends on individual characteristics... Ideally, of course, you should do two sets for each exercise; each approach provides 10-15 repetitions. Exercising two to three times a week (so that the break between classes is one day), you will be able to see the results of your work in 2-4 weeks... Moreover, not just anywhere, but on own body... But do not overstrain right away. The main thing is the first step. So, let's go directly to the exercises.

1. Lowering the legs

Initial position: you lie on your back, arms folded on your chest, legs straight and raised up so that they are perpendicular to the floor, while the feet are parallel to the floor. Raise your head slightly off the floor so that you can see your hips. Then, while inhaling, lower one leg so that a few centimeters remain to the floor. Exhale and return the leg to the starting position. Then repeat the same with the other leg. It will be pretty hard at first(especially do not lower your legs all the way to the floor when doing the exercise). Do 4-6 repetitions to start with bent legs, and then gradually bring their number to 10-15 and strive to straighten along the way.

2. Support lying on the forearms

Initial position: the body is turned face down; arms bent at the elbows. You lie, but not on your stomach, but on your forearms in such a way that they are directed along the body, and your elbows are just under the shoulders. To make it a little easier, open palms can rest on the floor to increase the area of ​​the supporting surface. Feet are perpendicular to the floor, legs are also straightened and rest on the floor thumbs(or just socks). Raise your head so that the line of the back of the head is a continuation of the line of the back and legs, and your face is parallel to the floor. Actually, this is the whole exercise. The task is to keep the body parallel to the floor (without sagging or raising the pelvis) from 15 to 20 seconds. Try 3 sets to get started. This exercise, borrowed, by the way, from yogis, is aimed not only at strengthening the abdominal muscles, but also at strengthening the lumbar region.

3. Bicycle

Initial position: You are lying face up on the floor with your legs straight, your arms clasped loosely behind your head, and your elbows out to the sides parallel to the floor. Bend right leg at the knee and bring your thigh as close to your chest as possible. At the same moment, slowly stretch your left elbow, turning it inward, towards your right knee. As soon as you feel mild discomfort, stop stretching. Hold for a short while in this position, then return to the starting position. Repeat the same combination with the left leg and right hand... Remember - when performing this exercise, the back should be bent, but not the neck!

4. Sitting with raising the legs

Initial position: you lie on your back with your legs straight parallel to the floor. The arms are extended along the body, palms down. Trying to keep your back straight, at the same time raise your legs and upper body so that your hands reach your knees, and you balance on the tailbone. The arms, when lifting, must, nevertheless, maintain a position parallel to the floor. Your body and legs should tend to form the Latin letter "V". Try to hold this position for just a couple of seconds, then slowly lower yourself to the floor. If this exercise is given to you with difficulty (which, as a rule, is typical for beginners), you can bend your legs a little at the knees.

5. Perforator

Initial position: You are lying on your back with your hands parallel to the floor, palms down. The legs are also straight and flat on the floor. Trying not to bend your legs, lift them so that they are upright in relation to the floor and therefore to your body. Then, trying to also keep the upper body motionless on the floor, try to lift the sacrum slightly off the floor, tilting both raised legs to the right at the same time... Linger a little in this position. Then return to the starting position. Repeat the exercise one more time just bending your legs to the left when raising the sacrum.

Reading time: 29 min

Do you dream of losing weight in the stomach, getting rid of the sides and reducing the waist? Start doing exercises for flat belly at home today! To train the abs, you will need minimal equipment and some free space in the room.

We are offering to you a selection of quality abdominal exercises, which is guaranteed to help you tighten the abs and get rid of the fat in the waist area.

Exercises for the abdomen: what is important to know

Before moving on to a selection of exercises for the abdomen at home, it is worth emphasizing that weight loss occurs only when you consume less food than the body is able to spend on energy. (i.e. eating in a calorie deficit)... If you do not comply with dietary restrictions, then body fat will not decrease even with daily execution exercises on the abdominal muscles.

Therefore for effective weight loss in the abdomen, three factors are important:

• Calorie deficiency and proper nutrition
• Workouts to tone the abdominal muscles
• Fat Burning Cardio Workouts

The rules of training for the abdomen at home:

1. If you want to achieve a flat stomach in short term then your workout should include cardio exercise to burn fat and exercises to tone the abdominal muscles... Therefore, the workout plan for a flat stomach can be divided into two parts: cardio workout (15-20 minutes) and exercises for the entire muscle corset (15-20 minutes)... The second part includes exercises for the abdomen on the back, standing, in a plank - at your discretion. It is desirable that the exercise program be as varied as possible.
2. The total time of such a set of exercises for the abdomen is 30-40 minutes, you need to do it 2-3 times a week... Of course, you can train more or less often depending on your goals and problem areas.
3. It is advisable to perform before training the abdomen, after training - to perform.
4. If you want to lose belly fat faster, it's always best to focus on cardio. It is always more effective for burning fat than just pumping abs. Be sure to check out our.
5. For more efficient combustion It is also advisable to increase belly fat to increase daytime activity: walk more, take regular walks, use less transport, choose active leisure activities on weekends. Popular modern gadgets that track activity throughout the day can be your good assistant in this matter. For instance, .
6. For some abdominal exercises, you may need dumbbells. They can be replaced if desired. plastic bottles with water or sand. Among the useful fitness equipment for losing weight in the stomach, also pay attention to fitball and kettlebell.
7. Contrary to popular misconception, training in food films will not help you lose weight faster in the abdominal area. In addition, this practice puts stress on the heart, while the film does not affect the reduction of body fat at all.

If you want to work not only on the abdominal muscles, but also on the whole body, then check out our other selection of effective exercises:

• Top 50 Most Effective Home Leg Exercises
• Top 20 home hand exercises for women

Exercise plan for a flat stomach

Exercises are selected from the ones below. You can alternate exercises, swap them, or add new ones.

• Cardio exercise(15-20 minutes): 5 exercises according to the scheme 30 seconds work - 30 seconds rest or 45 seconds work - 15 seconds rest, repeat the exercises in 3 circles, between the circles 1-2 minutes of rest.
• Standing Exercises + Back Exercises or
• Planks + exercises lying on the stomach(10-12 minutes): 8-10 exercises according to the scheme 40 seconds work - 20 seconds rest or 50 seconds work - 10 seconds rest... After every fourth to fifth exercise, you can take a short break.

Cardio exercises for the abdomen

Abdominal cardio exercises can help you burn more calories, speed up your metabolism, kickstart fat burning and strengthen your abdominal muscles. It is better to do cardio exercises in interval mode, for example, 30 seconds of hard work + 30 seconds of rest (or in tabata mode), this will help to conduct the workout much more efficiently.

If you have health conditions, just do the exercises without jumping or running, while trying to maintain a high speed.... For example, instead of exercise just bring your knees up to your chest in a plank position. The most important thing about cardio is keeping your heart rate in the fat-burning zone, not punching.

8. Burpee (can be done without push-ups)

Exercises for the abdominal muscles on the back

The most common exercises for a flat stomach are exercises lying on your back - options for twisting, lifting the legs, pulling the knees to the chest, etc. The advantage of these exercises is that they help to pump the target abdominal muscles (straight and oblique), which means to make your belly flat and toned. While doing the back exercise, your belly should be tucked in and your back pressed to the floor. Do not bend your back, lift your lower back off the floor and make jerky movements, otherwise there is a risk of injury. Try to pull your navel towards your spine and do the exercises gently and thoughtfully.

Also note that these exercises for a flat stomach need to be treated with extreme caution if you have back problems. Various options Twisting puts stress on the back and lower back, so these abdominal exercises can cause pain or discomfort in that area of ​​the body. If you have painful sensations while doing exercises for the abdomen on the back, it is better not to practice them temporarily. Replace them with standing abdominal exercises and planks (discussed below). After strengthening the muscle corset, you can return to these exercises.

2. Twisting with the foot touching the floor

5. Oblique twists to the leg

9. Bicycle with outstretched legs

Exercises for the abdominal muscles in the plank

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Standing abdominal exercises

An excellent alternative to more traditional exercise for the abdomen on the floor are exercises that are performed in a standing position. During these exercises, there is less chance of an incorrect back position, which means less risk of injuries and exacerbations. To begin with, it is not necessary to perform exercises with dumbbells, you can start training without additional equipment.

What woman doesn't dream of having flat tummy? Yes, any of us! But sometimes, due to some factors, the abdominal muscles weaken, and the tummy begins to protrude forward. Everything is fixable, do not be discouraged! By performing the exercises below, you will regain your former forms or maintain existing ones.

Did you know that professional athletes argue that the well-known exercise for the press, when a person from a prone position pulls the upper body to the legs, strengthens the muscles of the back, but not the muscles of the lower abdomen. So, put aside this futile effort.

The most effective exercise to strengthen the muscles of the abdominal wall on the simulator - this is when you, leaning on your forearms, pull your knees to your chest. But, as you yourself understand, this exercise can be performed only in the gym or, if you are the happy owner of a training complex at home. For most of us, this is not available, but on gym not everyone has enough time.

So, let's get down to exercises that are easy to do at home. First, warm up a little. Jump rope, dance to music, etc.

Now let's start:

1. Starting position: legs together. Begin to squat, strongly pulling the buttocks back, and, accordingly, tilt the body forward. Hands in the middle of the thighs. Take a deep breath and inflate your belly with a "ball". Straightening, raise your arms above your head and exhale, while pulling your stomach in as much as possible. Exhale through the nose. Do this exercise 15-20 times.

2. Starting position: lying on your back, hands are clasped at the back of the head. On exhalation, we tear off the shoulder blades from the floor, and bend our legs at the knees so that the heels touch the buttocks, and pull the knees themselves to the chest. As you exhale, draw in your stomach. Then straighten one leg, but keep it in weight, and pull the knee of the other leg to the opposite elbow. Repeat the exercise, but now pull the other leg to the elbow. Inhale only at the end of the exercise. Do it until you have enough strength.

3. Starting position: lying on your side, legs slightly bent, shoulder on which you lie, slightly in front of the main axis. Reach your heels with your hands, lifting your upper body and knees off the floor. Hold this position for 20-30 seconds. Then press your bent knees to the floor, and twist your upper body as far as possible in the opposite direction behind your back. Repeat on the other side.

4. Starting position: lying on your back, legs are slightly bent and spaced shoulder-width apart, arms along the body. Exhale, while trying to tear your lower back off the floor as much as possible. As it were, pull your stomach towards the ceiling, without lifting your shoulders and buttocks off the floor. After reaching the maximum point, remain in this position for 20-30 seconds. Then, in the same position, straighten first one and then the other leg with a lift off the floor. Stay with your leg raised in this position until you have enough strength.

5. Everyone knows, for sure, "birch". Starting position: lying on the floor, arms along the body, legs raised at an angle of 90 degrees straight up or bent at the knees, as an easier option. Tear the pelvis off the floor as much as possible, but do not go into a stand on the shoulder blades. Hands are on the floor, but you cannot lean on them.

If you are not lazy, then these five simple exercises will help you regain beauty or maintain existing forms.

• Keep your abs tense at all times during exercise.
• Exercises must be performed all at once, without taking a break in between. After completing the entire complex, you can take a break and perform it again.
• Increase the load gradually, do not give all your best on the first day.
• Avoid eating an hour before and after exercise.
• Also, try to strengthen your muscles at any moment. You are standing somewhere in line, or waiting for transport, strain and relax your abdominal muscles. And in general, get used to living with constantly tense abdominal muscles. It won't be easy at first, but then it will become a habit.

However, remember that if less than half a year has passed since giving birth, consult your gynecologist before doing these exercises.