The third set of exercises

Exercise 1.

Goal

• strengthening the belly’s outer oblique muscles.

Basic principles

• do the exercise slowly, do not relax the belly muscles;
• you should not turn mechanically;
• the exercise will be less effective if you help with your hands.

Equipment

• floor-mat or a rug.

Starting position

• you lie on your back, tighten your belt;
• bend your legs at right angle so that your feet are firmly placed on the floor;
• place your arms along your body.

Action

1. By clenching the lateral body muscles, raise the upper part of the body, bending and turning to the side simultaneously.
2. You should reach your stretched arms in the same direction.
3. Slowly return to the starting position in two seconds.
4. You should repeat the exercise alternating the sides.

Repeat 8-10 times in 1-3 sets.

Exercise 2.

Goal

• strengthening the belly’s outer oblique muscles.

Basic principles

• do not try to do the exercise with the quickly;
• you should not turn mechanically;
• your feet should contact the floor.

Equipment

• floor-mat or a rug.

Starting position

• you lie on your back, tighten your belt;
• fold your arms on the chest, your hands touch the shoulders;
• bend your legs at right angle so that your feet are firmly placed on the floor.

Action

1. By clenching the lateral body muscles, raise the upper part of the body, bending and turning to the side simultaneously.
2. You should keep the position for two seconds and then slowly return to the starting one.
3. You should repeat the exercise, alternating the sides.

Do 1-3 sets, 8-10 times per set.

Exercise 3.

Goal

• strengthening the belly’s outer oblique muscles.

Basic principles

• do not try to do the exercise with the quickly;
• you should not turn mechanically;
• you should not pull your head forward with your hands.

Equipment

• floor-mat or a rug.

Starting position

• you lie on your back, tighten your belt;
• link you arms behind your head, pull the elbows apart;
• bend your legs at right angle so that your feet are firmly placed on the floor.

Action

1. By clenching the lateral body muscles, raise the upper part of the body, bending and turning to the side simultaneously.
2. You should keep the position for two seconds and then slowly return to the starting one.
3. Change sides.

Repeat 8-10 times in 1-3 sets.

Exercise 4.

Goal

• strengthening the belly’s outer oblique muscles.

Basic principles

• your body muscles should be always tight;
• you should not press the head with an arm;
• you should raise the whole upper part of the body and not just the head and the neck.

Equipment

• floor-mat or a rug.

Starting position

• lying on your left side bend your knees so that your hips are perpendicular to your body;
• place your left hand palm on the right side of the body a bit higher than your waist, your right hand place on the head and stretch your elbow up.

Action

1. By clenching the lateral body muscles, raise the upper part of the body and reach for the pelvis.
2. You should keep the position for two seconds and then slowly return
   
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