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 a warm-up routine for 6 minutes. After then, the rest with stretching exercises for 5 minutes.
Exercise tighten stomach
Objective: abdominal muscles
Lie on your back with knees bent and your feet on the ground with the reopened offer hip. Put your hands on your thighs, crossbones with your chest or behind your ears. Slowly bending your knees up toward your shoulders becomes a height of about three inches from the ground. Keep the position for a few seconds and then slowly lower yourself. Carried out an exercise tighten the stomach 12 times.
Tips:
• Do not bend your neck toward your chest when the rise
• reduced stomach muscles during exercise
• Do not lift your head firmly on the ground
• 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
Exercise the lower back
So that should be directly over your shoulder.Your legs extended straight 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 bottom of your stomach shrinking muscles 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 raised
Objective: muscles of the lower abdomen
Lie on your back with your knees bent and your feet Mark on the floor and hip width apart by. Put your hands crossed on your chest. Pull your knees to your chest slowly, with angle of 90 degrees, so raise your buttocks and bone on the ground. Stay in this position for a moment and then slowly lowering yourself. Perform the exercise 12 times.
Tips:
• Keep your stomach muscles shrinking during the implementation of the exercise
• Do not bend your neck to your chest when lift yourself
• Do not use your hands to lift your neck to the top
