You will need
- - The ball sports;
- - dumbbell;
- - a bench;
- - rod;
- - the horizontal bar.
Instruction
1
Buy a ball for fitness. With it you can easily pump up the rectus of the abdomen. Lie with your back on it. Raise your torso without lifting your buttocks off the ball. The maximum rise shall be 30 degrees relative to the floor. If you lift the torso even higher, the main load will be on the hips. Fix this position for a few seconds. Then sit back, bending to 15-20 degrees. At the beginning of training enough to do 3 times of 20 approaches. Over time, training should be strengthened.
2
Do the exercises for the oblique muscles of the abdomen. This is a variety of twists and turns. But don't focus on this exercise, otherwise you may see the illusion of waist. At the time of exercise is enough to make about 50 turns and tilts.
3
Strengthen the intercostal muscles. They will be involved in any drill press. Let the maximum load of this muscle group, performing tilts back and forth and left to right. To enhance the effect, you can pick up a dumbbell, whose weight should increase with time.
4
Do the exercises for the anterior serratus. Lie on bench, feet on the floor. Pick up a barbell. Take a deep breath and start to lower her head. Exercise should be performed slowly, making at least 3 times for 10 sets.
5
Hang on the bar. Slowly raise your legs until, until they become parallel to the floor. Then put them down. Do 3 times for 10-15 approaches. This exercise will help to pump almost all groups of abdominal muscles.
6
Exercise 3-4 times a week. In the early days you will need to bring the muscles in tone. Therefore, training should not be too long. After 10 days, increase the load. This should be done gradually, adding to each exercise for 10-15 approaches. A month after the start of classes muscles can keep working. Complete as many rounds as you can. Then take a break for 5 seconds and do the exercise a few more times.