Flat stomach in the shortest time

How to make the most problematic area of the female body - belly - the most attractive? It is easy - if you choose the effective exercise and out of them a good program. For you - a super-program by means of which just 1.5 months of simple lessons belly becomes flat and fit.

 week 1
Exercise 1. For the rectus abdominis.
Starting position - lying on your back, knees bent, hands behind head. At the expense of 1-2-3, lift the torso, at the expense of 4 lower. Do 10 sets of 30 repetitions.
Not engaged in arms back (otherwise exercise the muscles of the neck and not the press).

 Exercise 2. For the obliques.
I. n. - Too. At the expense of 1-2-3 trunk, guiding him to his left leg, on 4 - lower. Repeat the same to the other side. Do 10 sets of 30 repetitions.
IMPORTANT! Watch for the lower spine - it should not sag, as if he should stick to the floor.
Exercise 3. For the lower abdominal muscles.
I. n. - The same. Raise your torso and legs. For 5 minutes to make "scissors" or "steps".
Lift the torso and legs to a level that will ensure the maximum voltage of the abdominal muscles.


week 2
All the same, only the 1st and the 2nd leg exercises not on the floor and on the chair, bent at right angles.

 week 3
In the main complex adds an important detail - the highest point on each repetition is necessary for 2 seconds greatly strain the abdominal muscles.

 week 4
The main complex remains the same, only the exercises are done in the most rapid pace. Ideally - without rest.
week 5
Add weighting. Weight dumbbells (they need to keep behind the head) the individual: for beginners - 0.5-1 kg each, for the "middle class" - 1-2 kg for advanced - from 3 to 5 kg.

 week 6
Consolidate the results of aligning the nuances of the 3rd and 5th weeks.

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