Flat stomach: 5 best exercises

1. Download the press
Cling with your feet to the battery or to the bottom of the sofa, hands behind your head and let’s swing. It is not necessary to raise the body high. Do as many times as you can, and then add 2 times a day. It is good to reach 40-50 times, and then gradually increase to 100.

2. Raise the body
Another effective exercise for the press. You need to lie on a bench or on a hard couch so that your feet are on the floor (as if you are sitting). Take a thick book, such as an encyclopedia, and, holding it against your chest, raise your body – at least 15-20 times to begin with. This exercise can also be performed on a stool, substituting another under your back.

3. Spin the hoop
If strengthening the press primarily builds up the abdominal muscles, then the hoop is the way to a thin waist. Spin for 10-15 minutes, gradually increasing to 20-30 minutes. They say that the hoop with weighting or spikes is best, but you can start simple. The main thing here is to start!
Attention! This exercise has a number of contraindications. For example, it cannot be performed if you have a predisposition to prolapse of internal organs. It is necessary to consult a doctor.

4. Raise your knees
A very simple yet effective exercise. In a standing position, alternately raise your legs bent at the knees. Raising the leg should be done slowly, due to the muscles of the press, and as high as possible, then straighten the leg and lower it just as slowly.
At first, it will be difficult for you to do it 2-3 times, but then things will get better. It is advisable to bring the number of lifts up to 30-40 times for each leg.

5. Twisting
Suitable for those whose press is a little trained, but lost under a layer of fat. Lying on your back, legs bent at the knees, arms extended forward. Raise your torso slightly, as if twisting. Having reached tension in the press area, linger on the count of “one-two” and lower. Start with at least 5 repetitions. It is enough to reach 20-25 times.