This 15-minute set of exercises was developed by trainers at one of the New York fitness clubs. If you do the complex at least three times a week, the result will not be long in coming: your stomach, as well as shoulders, legs and even buttocks will start a completely different life!
Exercise # 1
Lie on the floor and lift your torso using your elbows and toes. Your body should form a straight line (see picture).
Stay in this position for 15 seconds, then slowly lower your body down until you feel a weight in your forearms. Tighten your abs strongly. Now rest a little on your knees. Repeat the exercise 10 times.
Exercise # 2
Lie on your left side with your legs slightly angled (about 30 degrees). With your left hand, rest on the floor, with your right hand, lift and bring it behind your head (see Figure A).
Raise your torso and straight legs at the same time, as shown in figure B. Slowly return to the starting position to start the exercise again. Repeat it 20-25 times on each side.
Exercise # 3
Lying on your back, slightly raise your straightened arms and legs. At the same time, we tighten the abdominal muscles (see figure A).
Stay in this position for 15 seconds. Then roll over onto your stomach while continuing to keep your arms and legs extended and raised off the floor. Wait 15 seconds again and then return to the starting position. Repeat 5-6 times.
Exercise # 4
Starting position – lying on your back, arms along the body. Raise the knees so that the heels touch (see figure A).
Remaining in this position, slowly raise your legs – so that the toes of the feet are directed towards the ceiling, and the pelvis is slightly raised from the floor. Return slowly to the starting position. Repeat the exercise 20-25 times.