My beauty is now

Author of "A flat stomach in 10 minutes a day" Leedy Rezen believes that it is not to knock out a brutal workout and diets. To obtain significant results only need to slightly change their lifestyle.

Leedy offers a set of exercises to be performed daily from Monday to Friday. This is a fairly simple program, targeting all muscle groups, which will help you easily achieve the desired results.

In such a method to bring myself into a form is undeniable advantages.

• First, it is obvious time savings.
• Secondly, you have the opportunity to fully follow the program, and at the same time, to modify certain exercises complicating complex as a whole, or select just those exercises that you think is more effective.
• Thirdly, as many exercises are performed lying on your back, the design has complied with all precautions. Even if you have back problems, you can safely use the proposed program.
• Fourth, you need an area of not more than 2 square meters.
• And last but very important – you can do these exercises at any convenient time!

Monday

1.Primite position "lying". Chin hold to his chest. The legs bend at the knees so that your heels are as far from the buttocks. -Tips of his left hand, try to reach out to his left foot. Same again with his right hand (reaching for his right leg). The palms should be facing upward. Repeat this exercise at least 6 times for each hand.

Through this exercise all the muscles warmed up without the risk of abdominal injury. Are you ready for subsequent exercises.

You should not do:

Needless to dynamic movement – "Mahi".

Correct breathing:

Exhale at the moment when the hand touched the heel.

2.B position "lying" lift the legs slightly bent at the knees. Cross your feet. Tilt the legs to the side faces alternately in three directions: left, center and left. Loins should be pressed to the floor. Hands stretched out to the side palms down. Head in a quiet situation on the ground. Repeat this exercise at least 9 times for each direction.

This exercise must be performed, avoiding sudden movements.

You should not do:

Detach from the body surface, such as: try not to pull the shoulders from the floor at a time when you attract legs.

Correct breathing:

Exhale at the moment of convergence case with legs.

3.In the position of "lying" Head of the hands behind his head and cross your fingers. With elbows bent, try not to raise them up, and keep parallel to the floor. Bend the right leg at the knee. The left lift vertically without bending. Lift the body up as much as possible, not taking the waist from the floor. In this situation try to bring your straight leg to the face, then return it to its original position.Repeat at least 12 times for each leg (for people with a good physical preparation of 20 repetitions).

You should not do:

Try to avoid sudden, jerky movements, committed with excessive application of energy. Otherwise, the effect of exercise will be lost.

Correct breathing:

Exhale at the time of approaching feet to face.

4.Primite position "lying". Relax your neck with the help of several rotational motions (you can feel such a need after the previous exercise). Straight leg lift up. Hands raskinte "cross" palms down. Feet first, make every small circular motion as follows: It is the most strained leg, boned and is in a stable stationary state. Loins should be tightly pressed to the floor, buttocks slightly raised.

Another leg describes a small circular motion around the first (forward and backward). Repeat at least 12 motions for each leg (6 forwards and 6 back). This exercise is designed specifically for the abdominal muscles – just excellent! The effect is achieved very quickly. It is preferable to perform it after preheating muscles with exercises designed to strengthen abdominal muscles.

You should not do:

Movement on a large scale (except when your training allows you to carry a good load). Such actions provoke a loss of balance, and you have to make a lot of unnecessary movements, using other muscles.

Correct breathing:

Breathe in time to the circular motion of the foot (forward – breath back – expiration).

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