The third set of exercises

to the starting one.

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

Exercise 5.

Goal

• strengthening the belly’s outer oblique muscles.

Basic principles

• you cannot do this exercise mechanically;
• you should move slowly.

Equipment

• you need no equipment to do this exercise.

Starting position

• stand straight, move your legs a bit more than shoulder-width apart,

  bend your knees a bit;

• link you arms behind your head, pull the elbows apart;

Action

1. Bend right slowly reaching for your right knee with your right elbow.

2. Bend the other side having performed the right number of repetitions.

Repeat 8-10 times in 1-3 sets.

Exercise 6.

Goal

• strengthening the belly’s outer oblique muscles.

Basic principles

• you should raise the whole upper part of the body and not just the

  head and the neck.

• you should move slowly not doing this exercise mechanically;
• the upper and the lower parts of the body should be raised the same

  distance from the floor.

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. Raise your right leg so that your torso is parallel to the floor

   and the hip is perpendicular to it.

2. At the same time raise the upper part of the body as if twisting.
3. Return to the starting position in two seconds.
4. Turn the other side once you have performed the right number of repetitions.

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