Flat stomach, perfect abs and waist like an hourglass – is the look what every woman wants to achieve as soon as possible.
In addition to a reduced diet, it is important that the ladies find suitable exercises that will make them sweat good and reach the long desired “tiles” on the stomach.
In order to have a perfect stomach you need to activate all groups of abdominal muscles, which can be achieved with proper exercise.
We present three exercises that are adapted for beginners. Start with the first exercise, follow the instructions and immediately move on to the next exercise without any pause, until you complete the entire training.
Lie on your back. Lift the legs and bend your knees so that they are at right angles. Place your hands on the outside of the knee. Extend your legs in front of the body and at the same time extend your arms above your head. Stop and go back to the beginning. Repeat this 10 times in a row.
Kneel in front of a ball for Pilates, your knees have to be at same level with the hips and forearms on the ball. Keep your back straight. Tighten the muscles of the abdomen and slowly roll the ball forward as much as you can. Stop, bend your elbows and roll the ball back. Repeat this 10 times in a row.
Take a position as in the picture, make sure your hands are straight and in line with the shoulders. Tighten the muscles of the abdomen, hold the legs straight and lift your hips toward the ceiling. Stop and go back to the starting position. Repeat this 10 times in a row.
It is important to be aware that the main factor that determines the visibility of the abdominal muscles is in fact related to body composition, not necessarily the amount of sit ups you perform in the gym. If you have high body fat, no matter what abdominal training you undertake, you won’t reveal a six pack without reducing your body fat levels. Diet is essential here and also cardio in moderation which may be useful for both controlling and lowering body fat as necessary.