Lie on the floor, hands put behind your head, bend your legs at the knees. On the exhale lift your upper body at the expense of the muscles of the upper abdominals. With an inhalation, come back. Repeat the exercise 15-20 times.
Lie on the floor, hands behind head, legs bent at the knees. On the exhale, reach your left elbow to your right knee, inhale return to starting position. Then exhale, bring your right elbow to the left knee. Repeat the exercise 15-20 times in each direction.
Lie on the floor, hands behind your head, bend your legs at the knees. Tear off feet from a floor, legs pressed against each other, put both feet on the right thigh, then left. Repeat the exercise 15-20 times in each direction.
Stand straight with your arms at chest level. Do twisting upper body left and right, the hips should be stationary. Do 15-20 twists in each direction.
Stand up straight, take a Hoop or a hula Hoop. Twist it at the waist for 10-15 minutes. This exercise perfectly shapes the waist, removes fat folds and massages the skin. Hula Hoop you choose depending on physical training, as a very great weight may weaken you and leave bruises.
Adjust your diet it will help to eliminate the consumption of excess calories. Try to remove from the diet of fried, sweet, salty, smoked, fatty. Use only natural products and spices, without preservatives and dyes. Eat fresh vegetables and fruits, boiled lean meat, nuts, seeds, cereals, wholemeal bread, dairy products.