Getting the last few inches off your stomach is always the hardest part. But you really want a toned figure with no pages. The article contains the best exercises at home or at the gym. The main thing is to do them regularly!
1. Twist
This is the main exercise to get rid of the flanks and strengthen the muscle corset. Lie on the floor, bend your legs, put your hands behind your head and raise your body to your knees. The main thing is not to put weight on the neck, since the press should work. Start with 15-20 times and gradually work up to 50.
2. Turn the bike
These crunches are performed in the same way as a normal abdominal exercise. But the feet are not on the ground, they make a bike. Grasp your right knee with your left elbow and vice versa. Repeat for 1-1. 5 minutes.
3. Turning to the raised legs
Lie down and lift your legs perpendicular to the floor. With your arms outstretched, lift your body towards them and try to reach your toes with your fingers. If it's too difficult, bend your knees slightly. Start with 10 reps and work your way up.
4. Seat crunch
Sit on the mat, tilt your back straight back at an angle of about 45 degrees, and bend your knees. Extend your arms to your side and alternately twist left and right, touching the floor with one palm behind your back. Make sure you keep your back and arms straight. Do the exercise 20 times.
5. Beetle
The exercise is similar to a beetle rolling on its back. Lie on the floor, straighten your arms and legs, and keep them straight throughout the exercise. Lift your right leg and at the same time grab it with your left hand with a twist and vice versa. Do at least 5-10 repetitions on each side.
6. Raise your legs
This is another basic ab exercise, but now in the opposite direction. Lie on a mat, raise your legs about 45 degrees, and then lower them without touching the floor. Your legs should stay straight and your lower back shouldn't come off the mat. Repeat 15 times.
7. Side bends
A very simple exercise that tones the side muscles very well. Stand up straight with your feet shoulder-width apart, inhale deeply and exhale slowly, bending to the left as far as you can. Help yourself with your right hand and place your left hand on your belt. Make sure the body does not tip forwards or backwards - and so on 5-10 times for each side.
8. Superman
Lie on your stomach, straighten your arms and legs while lifting them as high as possible. You have to stay straight. If it's too heavy, alternate lifting your left arm with your right leg and vice versa. Do the exercise for 30-60 seconds.
9. Classic plank
The plank not only strengthens the back, but also tones the stomach - you will feel the abdominal muscles contract. Alternating arms and elbows. Gradually bring the time from 30 seconds to a minute or more. Make sure your pelvis or lower back does not sag when performing - the body should be level.
10. Sidebar
Lie on your side and lift your body by the support arm - the elbow or the palm. When you can hold the position for at least 30 seconds, add the swing with your free leg.
11. Jump rope
The skipping rope burns those extra pounds perfectly, even if there are very few left. If there is no skipping rope at home or there is not enough space, jump over an imaginary rope. The main thing is to keep the movement of arms and legs in sync. Start with 30 seconds and work your way up to at least 2 minutes.
12. Tires
Special tires for rotation in the waist help to shape them wonderfully. We recommend using special soft-coated plastic tires instead of old metal tires. The first few times are enough for 30-40 seconds because it can be uncomfortable, but gradually increase the duration.
