Flat Stomach Exercises

Exercise No. 3:vertebral Enrolement
Starting position: lying back (lying on back), legs bent on the chest, arms on the ground in front.
Execution of Exercise: expiring in off the pelvis and roll the lower back (only a portion of the spine) with your legs bent and glued to the chest. Inhale while returning to starting position without resting your feet on the ground .
Muscles worked: movement located on the lower abdominals. Do six sets of 20 repetitions and even more if you have good achievements. Allow 10 seconds rest between each series if you are a beginner.

Exercise No. 4: Approximation train of upper and lower gear (lower and upper back).
Starting position: lying back (lying on back), legs bent on the chest, hands behind the head (without pulling on the neck) or at the temples.
Execution of Exercise: expiring in bringing the two segments, ie, simultaneous detachment of the lower back and shoulders. Inhale while returning to starting position without resting your feet on the ground.
Muscles worked: The major duties of the abdomen, obliques and lower abdominal insertions. Do six sets of 20 repetitions, according to your possibilities.Do not hesitate to afford 10 seconds of rest between two series.

Exercise # 5: slope and bending rotation
Starting position: lying back (lying on back), legs bent on the chest, keeping the angle between the thighs and calves. Lumbar stick to the ground. Right hand bent behind his head, left arm extended on the ground in the wake of the shoulder.
Execution of Exercise: expiring in the right elbow just touch the left knee. The lower back is still glued to the ground. Change sides.
Muscles worked: large and small oblique. Make four sets of 20 repetitions on each side. Alternatively, perform the same exercise, but keeping the legs bent and feet on the ground.

Flat Stomach Exercises (part 1)

Flat Stomach Exercises (part 3)