The first set of exercises

Exercise 1.

Goal

• to strengthen the upper part of the abdominal muscles.

Basic principles

• don’t take your buttocks off the floor while doing the exercise;
• don’t help yourself with your hands; doing so can lessen the effect on your abs.

Equipment

• floor-mat or a rug

Starting position

• lie on your back and tighten your belt;
• bend your legs at an angle with your feet firmly on the floor
• stretch your arms across your body.

Action

1. Clenching your ab muscles, raise the upper part of your body with your arms stretched straight ahead.
2. Keep the position for two seconds and then return to the starting position.

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

Exercise 2.

Goal

• to strengthen the upper part of the abdominal muscles.

Basic principles

• don’t do the exercise quickly with jerky movements; you do not have to tilt forward very much
• you should tighten your abdominal muscles, but not your neck
• your buttocks and feet should always be in contact with the floor;
• to increase the weight, you can use dumbbells or a plate, pressing them to your chest.

Equipment

• floor-mat or a rug

Starting position

• lie on your back and tighten your belt;
• fold your arms across your chest, your hands touch your shoulders;
• bend your legs at an angle with your feet firmly on the floor

Action

1. By clenching your abdominal muscles, raise the upper part of your body, with your arms still crossed.
2. Keep the position for two seconds and then slowly return to the starting position.

Repeat 8-10 times in 1-3 sets.

Exercise 3.

Goal

• to strengthen the upper part of the abdominal muscles.

Basic principles

• position your arms so that your cannot see your elbows laying to the side of your head
• while doing the exercise you should look up, with your chin facing the same direction
• you should not stretch you neck and head to the knees, just lift your shoulders.

Equipment

• floor-mat or a rug

Starting position

• lie on your back and tighten your belt;
• link you arms behind your head, pull the elbows apart;
• bend your legs at an angle with your feet firmly on the floor.

Action

1. By clenching your abdominal muscles, raise the upper part of your body a bit, keeping the starting position.
2. Keep your body raised for two seconds and then slowly return to the starting position.

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

Exercise 4.

Goal

• to strengthen the upper part of the abdominal muscles.

Basic principles

• the lower part of your back and the buttocks should not come off the floor;
• don’t do the exercise quickly with jerky movements; too much of a tilt forward will prevent you from doing the exercise the right way
• when your abdominal muscles are tightened, your shoulders should come off the floor.

Equipment

• floor-mat or a rug

Starting position

• lie on your back, fold your arms across the chest, your hands touching the shoulders;
• raise your legs and bend the knees so that your trunk and feet are parallel to the floor and your hips are perpendicular to it;
• close your knees and ankles together.


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