Exercises to strengthen the abdominal muscles need to perform from simple to complex. Start with voltage press without lifting the body. This exercise is taken from the course of Pilates for beginners. Lie on the floor, legs and arms relaxed. Take a deep breath and a maximum lift belly up. Then exhale tighten your abdominal muscles and pull your belly. Make at least 30 repetitions.
After this, bend your knees and place them so that the foot had a good focus. Put your hands behind his head, but did not pin his hand. Elbows apart. Inhale, exhale and lift your shoulder blades off the floor, then take the starting position. At this stage, raise the body completely, to the position of "sitting" is not necessary. Do 20 repetitions.
Straighten your legs. Only straining abdominal muscles as you exhale, follow ups, so that the highest point of the angle between the thighs and the floor does not exceed 60 degrees. Omitting the legs, make sure that they do not touch the floor, or the abdominal muscles will relax, you'll swing your legs out of inertia, and the exercise will be ineffective. Required to do at least 20 repetitions per set.
Now, again, bend your knees and exhale at the same time on the floor; the pelvis and scapula. Repeat the exercise 15 times.
The most difficult exercise in this complex - twisting, they should be carried out in the last turn. On the exhale, you need to fully lift the torso and try to touch the elbow of the opposite knee. At the moment of highest tension of the abdominal muscles fix the position of the body and keep it for one minute. Make 10 twists in each direction.
After exercise will be useful to take a douche and make a massage with anti-cellulite cream. Should exercise three times a week to give classes a result, the muscles time to rest.