Stomach is a very worth noting, for both men and women. A flat stomach and toned will look beautiful and solid. However, to form a gorgeous toned stomach is not easy, it takes time and patience. In order to establish the right abdominal muscles, make sure to maintain ideal body weight with a healthy diet and regular.
* Lower abdominal muscles
Initial position of the body lying on the floor, or flat bench / side, with knees bent. Movement of the knee close to your chest, slowly and controlled by contracting the lower abdomen. Then slowly return to starting position.
Each movement of the lower abdominal pull focus. Limit the movement should not be too much menegangnya hip muscles. Target practice is to give effect to the lower abdomen.
* Leg raise / hip up
Use the bench flat / sloping, legs straight with toes slightly hanging. Use your hips to lift the foot until your toes just above the navel. Keep your legs straight when appointed. Perpendicular to the foot of the body (forming an angle of 45 degrees).
Then lift your hips off the bench as high as 3-5 inches, keeping your feet remain perpendicular to the body. Lift your hips and push your feet by using his lower abdomen. Legs should move straight up when you lift your hips.
* Side crunch
Starting with the position of the body lying on the floor or bench flat / tilt with tilt position. Knees bent and holding hands at the end of the bench or something behind you.
Then slowly move your knee close to chest. Move to other side and repeat. Keep movement to keep them short to prevent participate menegangnya hip muscle. Use these exercises to form the lower and upper abdomen.
* Knee up
Starting position, sit on the bench with a bench in the direction of the body and legs straight. Hold on to the edge of the bench. Lift the leg of the stool and bend your knees. Then the knees are bent had raised close to the chest, with fingers outstretched legs. Upon completion of the movement, take a break for 2-3 minutes.
The four types of exercises can be done three sets, interspersed with rest 2-3 minutes. If abdominal pain after completing the exercise, he added, not to worry, because the pain will heal quickly in a short time later. exercises should be performed three times a week.
Good luck.
