4 Abdominal Exercises

In addition you will find four exercises that are a little more challenging, but they give a greater effect.

1

Stand in push-ups position, then lean your elbows on the floor. Hands need to be on the same width with shoulders and curled into fists and directed towards each other. Tighten your abdominal muscles and set your body inn a straight line (Picture 1).

Push your hips up and hold in this position for 2 seconds (Picture 2), and then return to its original position.

Do 8 reps. After a pause of 2-3 minutes, do another series of eight repetitions.

2

Lie on the floor and place your hands in addition to the body with palms to the floor. Bend your right knee and place your right ankle over left knee. Your left leg during the whole exercise should be straight. Using your abs, lift your left leg and place it diagonally, at an 45° angle from the floor (Picture 1).

Tighten abdominal muscles and lift your legs up so that your hips move away from the floor (Picture 2). Then lower your hips on the floor and put your legs in a diagonal position.

Repeat 8 times.

3

Lie on your back and bend your knees so that your feet will rely on the floor. Set your hands along with the body with the palms on the floor. Lift your left leg up and try to form a right angle from the floor (Picture 1).

Push with your right foot on the floor and raise your hips up. The body needs to shape a straight line from shoulders to knees (Picture 2). Lower your hips down, just to touch the floor, and then restart.

Do 8 reps with raised left leg and 8 with raised right leg.

4

Lie on the floor and place your hands behind your head. Lift your head and shoulders off the floor and at the same time pull your knees towards the chest (Picture 1).

Lower your head and shoulders on the floor while you upright your legs and set them diagonally, at an angle of 45° from the floor (Picture 2).

During the entire exercise keep your abdominal muscles very tight. Repeat 10 times, make a 1 minute break and continue with a series of eight repetitions.

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