Many people complain of non-flat belly and thin, but you question how to get a flat stomach with a good appearance needs a lot of sports exercise to flatten the tummy and talk about in this article is a set of exercises that you fulfill its purpose today.
- Contraction extraversion:
A. Lie back on the floor with your arms straight up in the air and lift your legs up so that it is also your arms and feet parallel and tried to reach with your hands to your sides feet.
B. Stay on your feet stretched in the air and lower your arms down with your feet left to cut extensions.
C. Repeat above again, but with the exchange of the right foot to left foot 20 times.
- Chest exercises with legs:
A. Lie back on the floor and lift your feet with your knees bent at a 90 degree angle, lift weights in the two-Dick, extend your arms in the air with weights.
B. Keep the right leg placed in a curve, he extended his left foot on the integrity on the floor with your arms cut side.
C. Repeat with the right foot and repeat the exercise for 10 times
- Bend your knees up:
A. Sit on the floor with knees bent while your feet on the floor, hold weight with your arms bend at your shoulders and keep your hands on both sides.
B. Return slowly raise your arms straight in the air simultaneously Raise your feet off the ground a few centimeters so that your knees are moving in the direction of your chest.
C. Proven on this situation until these 3 times and repeat the above on both sides to 15 times.
- Longe and forward rotation:
A. Raises on your feet. Longe bend forward with your left knee to a 90 degree angle and try to touch your left foot with your right hand.
B. Start again and raise my right knee in the hip with the inclusion your chest and pushing your body to the right side.
C. Repeat the foregoing, which is the reverse of 15 times.