Flat belly in 5 minutes
Traditional crunches encourage work of only one belly muscle, which does not make them the best choice. This training will encourage the work of all muscles of the abdomen.
Start with the first exercise, follow the instructions and immediately start with next exercise, without pause, until you finish the entire workout.
Exercise 1
Kneel in front of pilates ball, knees should be in level with your hips, and your forearms on the ball. Keep your back straight. Tighten abdominal muscles and slowly roll the ball forward as far as you can. Stop, bend your elbows and roll the ball back. This is one repetition, and you should make 10.
Exercise 2
Take your place as shown on the picture, make sure your hands are straight and in line with your shoulders. Tighten the muscles of the abdomen, hold legs straight and lift your hips toward the ceiling. Stop and go back to the starting position. This is one repetition, and you should make 10.
Exercise 3
Lie on your back. Lift the legs and bend your knees so that they are perpendicular. Put your hands on the outside the knee. Stretch out your legs in front of the body and at the same time stretch your arms above your head. Stop and go back to the beginning. This is one repetition, and you should make 10.
Exercise 4
Take a position for push-ups. Turn your body to the left. Rely on foot and forearm. Hold the position 1-2 seconds and return to the start. Repeat with the other side. Do the exercise, changing sides, 10 times on each side.
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