To eliminate fat deposits on your abdomen, especially in its lower part, Prepare to exercise every day. However, not long-only 10-20 minutes. At first-warm-up: 20-25 inclinations forward, 20 circular movements of the hips (while pulling on the abdomen), about 50 jumps in place (simulating work with a skipping rope).
We pass to the direct training of the lower abdomen. First, we perform vertical scissors: lying on the back, hands along the trunk, lift the legs vertically upwards. Now lower one (say to the left), then return it to its starting position and repeat the exercise with the other naked. Movements are carried out smoothly, without jerks and accelerations. Total 20-25 repetitions for 4 approaches.
Stand in the starting position for push-ups, bring the pelvis up. Now bend the right leg in the knee and bring it to the chest, and then straighten the leg upwards. Repeat the exercise 20-25 times. Do the same with the other foot. Total 4 approaches. Exercise is designed for abdominal and lumbar muscles. In addition, the buttocks and thigh muscles are involved.
Take the starting position lying on your back, legs straightened, hands behind your head. Simultaneously lift the body and pull the legs, bending them in the knees to the chest. Returning to the starting position, do not put your feet on the floor – hold them at a low height. 4 approaches for 20-25 repetitions. Finish the workout with your legs waving in front of you. In total, each leg should be performed at once 20-25 repetitions for 4 sets (alternate legs).
If it is difficult to perform 4 approaches, start with 2-3 or even one. If it is difficult to do 20 repetitions at once, limit yourself to a lower number. Be sure to perform the movement at the expense of the muscles of the press, and not the legs.
Over time, the training program can be upgraded, replacing individual exercises with leg lifts in the prone position, a “bicycle” (turning imaginary pedals in front of you lying down), etc.to complicate the program, you can perform jumps in place after each approach (10-15).
Fitness and health 