Stomach training

Each exercise needs to be repeated 20 times, everything needs to be repeated 3 times.

1. Do a sit-up while liying on your back



2. Do a sit-up while lying on your back. Turn right and left



3. Do the 2nd exercise but turn harder, towards the straightened arm.



4. While lying on your back, straighten up your knee. One hand behind your head, another straightened. Simultaneously make a waist twist and draw your knee up to your elbow.





5. Be the exact position as in the 4th exercise, but straighten up both knees. Keep your lumbar spine on the ground. Make waist turns and knee draws by turns, just like in the picture. If your back hurts – do not do this one!



6. This is an exercise that works intensively on the abdominal rectus that coworks with the flat muscle and the diaphragm. Keep your legs above the ground and while making waist turns draw your knees energetically. Then, go back to the starting position slowly.



7. Lying on your back, bend your knees. Do a sit-up.



8. A crossfit belly. Knees on the outside and feet together. Start from lying on the back, then go to a sitting position with your feet still together and arms straitghtened (just like in the picture). Touch your feet in the end of the exercise. Keep your back straight at all times. If your back hurts don’t do this one.



9. Lying on your back, bend your kness. Clench your fists and box. Lift your shoulder blades and chest.



10. Keep your back on the ground. Roll up. Draw your knees to your chest, then go back to the starting position (see the picture) slowly.



11. Do a sit-up in a cradle position, with your legs straight. Try to hold up and practice stabilization.



12. Lying on your back, keep your arms behind your head. Put your legs on the ground slowly, right and left by turns. Remember to tighten up your abdominal rectus. VERY IMPORTANT: keep your back on the ground.



13. Lying on the ground, keep your legs straight (no cheating!:)) Try to touch your toes with your hands, left hand and right feet. Keep your back on the ground.



14. Lunge and keep your arms behind your head. Bend with your back straight, still lunging. Tighten up your belly while bending. Remember, to keep your knees in the same line as your toes.





15. Bicycle crunch – the perfect exercise for lower abdomenal muscles. Do it on your forearms, keeping your belly tight for a whole minute :).



16. Lying on your back, do a candle pose. Move like I do in the picture, a small lunge, bicycle crunch, then change.



17. Use a dumbbell or a bottle of water. Lift it up and down. I call this one a sword.

JUST DO IT!

ohoto by: Adam Mruk