you need
  • - ball sports;
  • - dumbbells;
  • - shop;
  • - Rod;
  • - horizontal bar.
Guide
1
Get the ball for fitness.With it you can easily pump up the rectus muscle of the abdomen.Lie back on him.Lift the trunk, without taking his buttocks off the ball.Maximum slope should be 30 degrees to the floor.If you lift the torso even higher, the main burden will focus on the thigh.Fix the position for a few seconds.Then sit back, caving 15-20 degrees.At the beginning of training is enough to make 3 times 20 approaches.Over time, the training should be strengthened.
2
Perform exercises for obliques.This variety of twisting and turning.But do not focus on this exercise, otherwise you may receive an illusion of f
ull waist.In training time is enough to make about 50 turns and slopes.
3
Fix the intercostal muscles.They will be involved with any abdominal exercises.Give the maximum load of the muscle group, is inclined back and forth and left and right.To enhance the effect, you can pick up a dumbbell weight should increase with time.
4
Perform exercises for the serratus anterior muscle.Lie on a bench, put his feet on the floor.Pick up a barbell.Take a deep breath and start to lower her head.Exercise should be done slowly, making at least 3 times in 10 sets.
5
Hang on a horizontal bar.Slowly raise the legs up until they become parallel to the floor.Then lower them.Make 3 x 10-15 approach.This exercise helps to pump almost all groups of abdominal muscles.
6
takes 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 training the muscles can be given the maximum load.Perform as many sets as you can.Then take a break for 5 seconds and then do the exercise several times.