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Girls With Flat Stomach.This will be the first of a series of articles with tips and graphically shown exercises to help you achieve a tight and flat stomach. Something we all know is difficult to achieve purpose. Difficult but not impossible. I hope to be useful to anyone who ever thought that never could get a dream Stomach.
You need to say is not easy and does not happen overnight. To have tucked and tight abdomen, you can combine these three things:
Exercises to tighten the abdominal muscles;
Cardio load;
Good diet.
In the series of articles on the topic, you illustrates exercises to tighten the abdominal muscles, a few ideas for cardio workouts, and the ten best foods for flat stomach.
Let’s start with the exercises .. I will divide them in series that differ by amplitude, rate and type of load. A series of exercises are performed consecutively without rest. After each run, the muscles will be dissolved and made a short break.
Before the implementation of exercise, heat well and look at each set carefully to avoid tearing too real workout.
Series I Low amplitude and fast pace
Exercise 1
Starting position: Lie on the floor on his back, legs bent, stepped on the floor at shoulder width, hands are placed at the back, elbows are exported off the head, shoulders and upper back are raised from the floor, his head is light given forward, but his chin does not touch the hull, the Stomach is tight.
Action: springing from the hull up starting position in a fast pace, with a small amplitude shoulders are not granted to the floor, Stomach is tight throughout, and springing with the body tighten it slightly more.
Repetitions: 50-70
Exercise 2
Current situation: the same as in the previous exercise, but the hands are along the body parallel to the floor, tight, together with your fingers.
Action: springing to arms, as if slapping the surface of the water, the pace is as fast as possible, but very small amplitude, the body leaning forward, and tighten the abdomen and waist press firmly down on the floor.
Repetitions: 50-70
Exercise 3
Current situation: from the previous exercise, back hands behind your head, tightening and lifting the seat and back of the floor, keep the abdomen.
Action: by lifting slightly springy shoulder girdle slightly higher again observe a fast pace and a small amplitude, abdomen, buttocks and waist are immobile.
Repetitions: 50-70
Dissolution:
Cviyte knees to chest, wrapping your hands with them, head to bend the knee, rounded back and roll it back on the floor – forward a few times. Finally upright sitting position.
Series II Change tempo and amplitude
Exercise 1
Starting position: from sitting position, feet on the floor shoulder-width apart, place hands on knees, twisting “cat back” and tighten 
sagging abdomen, relax the body back until your arms are straight, drop your hands and leave them parallel to floor along the body, the shoulders are slightly forward-.
Girls With Flat Stomach.Action: springing back to the body in a fast pace, with a small amplitude, it does not bend back, Stomach is tight throughout, and springing with the body tighten it slightly more. Do not shake your head, it moves with the body, the legs are stable and immobile.
Repetitions: 50-70
Exercise 2
Current situation: from the previous exercise, cross your hands on your chest, still holding the “contexts back” Stomach is tight, the shoulders are removed first.
Action: twist your body in one and the other party without lifting the body to the legs. Slow down, but the amplitude is greater. Repetitions: 10-20 on each side
Exercise 3
Starting position: as in Exercise 1, but one foot is lifted from the floor and straight forward.
Action: as an exercise in taking care taut leg is stationary, the pace is again fast and small amplitude.
Repetitions: 30-40 with each leg.
Uprazhnenie4
Starting position: as in the previous exercise, but the foot which is raised from the floor is curled to her chest, and his foot is kontrashpits.
Action: download both feet forward to straighten the knee and hands back, bend your elbows sideways and backwards. The movement is like rowing. The pace is slower and larger amplitude.
Repetitions: 10-15 with each leg.
Dissolution:
From a sitting position, legs bent and feet on the floor, put his hands on his knees, breathing deeply and drag the body up. Exhale and relax back in your hands “cat back” by picking up the abdomen. Repeat several times.
Series III Balance
This series will divide it into two. After the first exercise, rest and do stretching.
Exercise 1
Starting position: from sitting position, legs bent over the body but the feet are raised off the floor, hands are
folded over the chest, abdomen and lower back are tight, the cross is bent back.
Action: twist your body and you go away on their shoulders, but without touching feet to the floor, legs slightly expand. Stand up to the starting position and lie on the other side. The pace is fast – as fast as possible.
Repetitions: 10-20 on each side.
Stretching
slightly bent forward, under the shoulders, el bows are also on the floor, his head legs are relaxed. Breathe out at this point. As you exhale lift your head, shoulders and chest in this line up, elbows snapped last. Keep in this position and breathe normally.Girls With Flat Stomach. Relax your body in reverse order on the floor. Repeat several times. Lie on your stomach, place your palms on the floor