Lie on your back, lifting the hips at an angle of 90 °, keep the shin parallel to the floor. Lift up your hands, as if holding a ball in them. Inhale, tighten your abdominal muscles as you exhale and lift your head, neck and shoulder blades off the floor, pulling his knees to the face so that the palms touch the ankles. One can start with 10 repetitions, with time increasing them twice.
Lie on your back, knees bent legs lift vertically, tighten the heel to the buttocks. Raskinte arms at sides, palms Abut the floor, feet should not touch the floor. Starts to descend right knees compressed by dipping them as low as possible, and then slowly return to their original position.
Back and shoulders were fixed on the floor trying to feel the tension in the muscles of the press. Continue to gently lower the knees to the other side and then return them to the place. Perform 10 repetitions to start in each direction, with time increasing their number to 20.
Lie on your back, bend your knees, put the foot on the floor, his hands holding his head. Inhale and exhale tighten your abdominal muscles. Lift your head and turn your left elbow to your right knee, pulling him to the elbow. Return to the starting position and then repeat the exercise with your right elbow and left knee. Perform each exercise 10 times, gradually increasing the number of repetitions to 15.
The rise of the knees
Sit on the edge of a chair, keep your back straight, your knees should be bent and toes placed on the floor. Deviate toward the back of the chair upper back, stretching his arms at chest level. Alternately lift your knees to your chest, straining the muscles of the abdomen. Start with 5 repetitions and gradually bringing them to 10-15.
Not to provoke pain in the neck and head, looking up at the twisting, do not pull on your neck forward and do not help her hands.
Performing alternate twisting, strain the press and do not release your lower back off the floor - back pressed against the floor itself. So you can avoid the risk of damage to the spine.