The first set of exercises

Action

1. By clenching the upper part of the abdominal muscles, raise the shoulders

   and the upper part of your back and reach for your knees.

2. Keep the position for two seconds and then without any jerky movements,

   return to the starting position.

Repeat the exercise 8-10 times in 1-3 sets.

Exercise 5.

Goal

• to strengthen the upper part of the abdominal muscles.

Basic principles

• don’t relax the muscles and fall on your back after accomplishing

  each set;

• you should do the exercise slowly, avoiding jerky movements;
• you should not pull your head by the hands to the knees.

Equipment

• floor-mat or a rug

Starting position

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

• pull your legs apart a bit.

Action

1. By clenching the abdominal muscles, raise the body up a bit and reach

   for your knees.

2. Return to the starting position in two seconds.

Do 1-3 sets 8-10 times.

Exercise 6.

Goal

• strengthening the upper part of the abdominal muscles.

Basic principles

• you should not pull your head by the hands to the knees;
• you should not relax the muscles and fall on your back after finishing

  each set;

• you should do the exercise slowly, smoothly.

Equipment

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

Starting position

• laying on your back bend your knees, your feet catch on the edge

  of some heavy furniture;

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

Action

1. By clenching the abdominal muscles, raise the upper part of the body

   up a bit and reach for your knees.

2. Smoothly return to the starting position in two seconds.

Repeat 8-10 times in 1-3 sets.