All you’ll need for the workout is a little time and Mat.
You can perform all exercises in a row for good muscles press or to select some suitable and include them in your workout.
1. Fold the feet
Lie on your back, raise your legs and arms at right angles.
Tear off the floor the shoulders and the pelvis and touch your fingertips to the feet.
Slowly lower back to the floor.
Repeat 20 times.
Lie on your back, pull the navel towards the spine and press lower back to the floor.
Lift up both legs to an angle of 45 degrees, pull the socks.
Start slowly cross your legs. Perform 10-15 reps on each.
Can complicate the exercise, wrapped leg loop expander.
3. Twisting a frog
Sit on the floor, place the weight on the ischial bones. Bring back the back to keep your balance, bend your knees and lift from the floor of the foot.
Exhale, pull your navel to your spine and lean back, my arms and straightening the legs.
Inhaling return to starting position with knees at the chest.
Repeat 20 times.
Lie on the floor, press lower back to the floor, hands put behind his head.
Pull your knees up to your chest and lift from the floor of the scapula.
Straighten the right leg a little higher from the floor, and the body turn to the left, touching right elbow to left knee. This movement rotates the entire chest, not just the elbow.
Do the exercise in the other direction. This is one repetition.
Complete 25 repetitions.
5. Reverse crunches
Lie on the floor, place your hands on the sides of the body palms down.
Lift your legs bent at the knees, that they were located at chest level.
Lift hips off the floor, raising her legs higher.
Lower your legs back to the floor and repeat 2-3 times.
Do not use inertia, the movement you need to make at the expense of muscle, so do it slowly.
6. V-shaped sit-UPS with bent legs
Lie on the floor, stretch your legs, arms along the body.
Lift is low from floor-legs and shoulders — it’s original position.
Lift the body with a straight back and knees bent feet on the floor there is only the pelvis.
Return to starting position and repeat 25 times.
7. Russian twist
Sit on the floor, bend your knees, feet on the heel, fold the case back, back straight.
Holding hands in front of chest, turn the body right, then left is one repetition.
Do the exercise 15 times.
If you want to intensify the exercise, lift the foot from the floor.
8. Lift the hands to the feet
Lie on your back, lift straight legs and arms up off the floor lift your upper back, reach hands to feet.
Lower your legs to an angle of 45 degrees, and hands put behind your head. Do not lower your shoulders to the floor, press lower back to the Mat.
Repeat the motion, reaching hands to feet.
Perform 10 repetitions.
Lie on the floor, straighten your legs, extend hands in front of him.
Exhaling, lift the body and left leg, hands committed to the left foot. Fix the position in the end position and slowly return back.
Repeat twisting to the other foot.
Continuing to alternate sides, repeat 20 times.
10. Crease pattern
Lie on the floor, straighten your legs, put your hands at your sides.
Slowly raise your body and right leg. Turn the body right and touch left hand to right foot. Hold for one second.
Slowly descend back to the starting position and repeat on the other side.
Do the exercise 15 times, alternating sides.
11. The slope of the side planks
Stand in the side plank on the forearm, other arm put behind his head.
Exhaling, pull your stomach, pulling the navel to the spine, turn the body to the floor and pull the elbow of the free hand to the wrist support.
Inhaling return to starting position and repeat seven more times on this side and eight on the other.
12. Slow leg lifts
Lie on the floor, lift up your legs straight, arms along the body.
Press the lower back to the floor, slowly lower both legs, then slowly lift them. The slower you move, the harder the exercise.
Repeat 10-15 times.
If you want to intensify the exercise, put your feet on the floor, hold them at an angle of 20-30 degrees and then raise up again. In this case, the abdominal muscles will not relax throughout the exercise.
13. The rise of the hands and feet
Lie on your stomach, put your hands above your head. Pull the stomach to protect and lengthen the lower back. Lift straight legs, hands and head.
Raise your right leg and left arm slightly higher, then lower them down and raise your left leg and right arm.
Continue to slowly alternate arms and legs, don’t hang, hold the housing in place.
Repeat 20 times.
If you want to increase the load, try the exercises with dumbbells and medicine balls or swing a press standing. And don’t forget about the diet! Even a super-intensive exercises will not give you a beautiful washboard abs without proper nutrition.
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