The second set of exercises

Exercise 1.

Goal

• strengthening the lower part of the abdominal muscles.

Basic principles

• your legs should be perpendicular to the floor;
• your pelvis should be raised up, do not move it horizontally;
• only abdominal muscles should take part in the exercise; it won’t be as effective if you help with your hands.

Equipment

• floor-mat or a rug, heavy pieces of furniture.

Starting position

• you lie on your back, your arms stretch behind your head and catch on the edge of some heavy furniture;
• lift your legs vertically and stretch your toes.

Action

1. By clenching the abdominal muscles, raise the pelvis and legs, trying not to deflect them from the vertical position and not tightening your knees too much.
2. Keep the position for two seconds and then slowly return to the starting position.

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

Exercise 2.

Goal

• strengthening the lower part of the abdominal muscles.

Basic principles

• you should not raise your head too much, your shoulder blades should also be raised just a bit;
• the feet should not be come off the floor.

Equipment

• floor-mat or a rug

Starting position

• lie on your back and tighten your belt;
• place your arms along your body, the palms facing the floor;
• bend your knees so that your feet are firmly pressed to the floor;
• raise your head, bringing your shoulders off the floor a bit.

Action

1. By clenching the abdominal muscles, slowly raise one of the legs to your chest, so that your hip is perpendicular to the floor, and your shin is parallel to it.
2. You should keep the position for two seconds and then slowly return to the starting one.

Repeat 8-10 times in 1-3 sets.

Exercise 3.

Goal

• strengthening the lower part of the abdominal muscles.

Basic principles

• do not take your head off the floor.

Equipment

• floor-mat or a rug

Starting position

• lying on your back, link your arms behind your head and pull the elbows apart;
• bend your legs at a right angle so that your feet contact the floor.

Action

1. Press your buttocks to the floor and tighten your belt.
2. Raise the upper part of your body but do not move your arms.
3. You should keep the position for two seconds, not holding your breath, and then slowly return to the starting position.

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