9 the complex set of abdominal muscles for the second round of the idea

-Supine, limbs stretch, the two Palms close the ground (A). -Lift both legs off the carpet paneling, hold tight buttocks, put both hands in parallel. Lift the top up to can see the toes (B). -Next up, raise your arms up two thighs, pulling up and down regularly. Breathe deeply and regularly to the lungs to work effectively (C). Taken action about 2-5 times. Combination 2: Rotate screw people

-Sit back straight, hands laterally, shoulder height, palms face downward. Open legs wider than shoulders, feet straight up (A).

-Rotate the body to the left at the same time breathe in (B).

-Lower both body and right hands down, breathe out. The right hand slipping out the left foot and create pressure to the abdomen (C).

Inhale and return to the start position. Implementation of action 3 times continuously.

3: hold abdominal muscles

-Hugging both of my knees into the chest, first raised nearly touches the knees (A).

-Breathe in at the same time to stretch the legs forward, both hands put out later, direction (B).

-Breathe out slowly, legs back to its original position, pull the knee towards the chest and abdomen to push the air out of the lungs. Hand made at the same time. (C).

Repeat action 6 times.

The combination 4: "ride" on air

-Supine, back straight, ground surveillance, interlocking his hands up high, first lift the knees perpendicular to the back, hit in the chest, two feet to stretch (A).

-Inhaled slowly and twist your body to the left until the elbows must touch the left knee, straighten right leg forward and retain the way the floor about 40 cm. Breathe out and rotate to the right, the left elbow touches on the right knee and extend the left leg (B).

Done turn the side six times.

The combination of 5 legs around the Island:

-Supine, back straight across the floor surface, two arms placed on either side. Squeezing the legs tightly together. Breathe in slowly and lifting the feet up as high as possible. (A).

-Still stretch the legs, keeping the foot tall form with square root, dorsal tilt the body slowly to the right (B).

-When the body must touch the floor, buttocks down the legs down and rotate ¼ round from right to left (C).

-Body Tilting to the left, tilt movements similar to light (D).

Reverse the circle continues steadily, performing movements 3 times.

The combination 6: Rotate the legs in the air

-Patient to stretch his back. Both hands pressed firmly the flanks. Put one leg up high, keep the legs straight and perpendicular to the floor (A).

-Rotate the foot into a reverse clockwise circle in the air, the part that remains. First put the feet toward the body on and then move towards the fish eye (B) (C) (D). Keep the foot at a time, and then repeat the circle.

So, when you rotate the legs are 5 circles then change legs.

The combination 7: abdominal Folds on high

-Supine, both hands to stretch out behind, two arm pressure on the ears. Leg stretch (A).

-Inhaled and put both hands in parallel on the front, lift the head and feet gradually according to the hand (B).

-Abdominal Folds stronger than your hand towards the two feet, butt position does not change. Breathe out slowly and lower legs down (C).

Repeat the exercise three times.

The combination: "Pool"

-Prone, putting both hands parallel forward, palms face downward, the legs straighten out after pushing into each other. Raise both hands and feet up from the floor of 20 cm (A).

-Breathe normally, right hand and left leg up a bit higher. Position of the right hand and left foot (B).

Then change the side (C).

The next try lifting the limb higher than previous times, slow count from 1-10. When done, you go back to normal sitting posture, deep breathing to relax.

The combination 9: Ke people

-Sitting on the left hip, legs stretching down, her left hand against the ground, his back straight (A).

-Left hand Against poles, hips up, put your right hand on the stellar start for people form a diagonal from the foot to the fingers. Note push the hips up high to force the abdominal muscles are active (B).

-Lower the right hand down the people, across the hips. The entire body remains the position (C).

Count the slow, repeated movements from 1-10 and then change sides.

Please set the chain this exercise 3 times/week. "Practice makes kim", surely a tapered round two will be the results that you achieve in a day=