How to lose weight, exercise, lying

Effective exercises for weight loss

Sufficiently effective exercises for weight loss - exercise lying down . Almost all of them are performed lying on your back on the mat. Their effectiveness is that these exercises are well trained abdominal muscles, back and legs, so you can quickly lose weight and at the same time to pump up the form, preventing them from sagging and sagging.

1. Knees bent, hands behind his head. A deep breath, pull the stomach in, breathe out - inflate it. Repeat 6 times.

2. Arms extended at your sides. Pull your knees to your chest, then straighten your legs and lift the right angle. Repeat this exercise 10 times.

3. Legs slightly bent at the knees. Try to slowly sit down, arms extended, then return to starting position. Repeat this exercise 5 times.

4. Raise your legs straight up and vigorously 10 times Make exercise "scissors"

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5. Get on all fours, and breathe deeply.

6. Again, lie on your back, arms at your sides. 3 times slowly raise and lower straight legs.

7. Slowly lift up the hands and touch your toes without bending your knees and lifting them off the floor. Then, just go slowly. Repeat 3 - 4 times.

8. Hands above his head. Lift straight legs just above the floor and over 10 times make "scissors".

9. Again, bend your knees and get up, pulling to the right hand and lie down, and go to the left. Repeat 5 times on each side.

10. Turn around to the side, one arm under his head, the other rests on the floor in front of him. Slowly lift one leg, then the other. Repeat 3 times.

11. Lie on your back, hands behind his head, his legs bent. Use a circular motion to the right and left knees (5 times), keeping your shoulders off the floor.

12. Get on your knees, right arm above his head, his right leg is taken aside. As far as possible lean left. Repeat five times on each side.