This 15-minute set of exercises is developed by coaches of a New York fitness club.
Exercise No. 1
Lie down on the floor, lift up the body a little, and lean on elbows and toes. Your body should be in a straight line.
Stay in this position for 15 seconds, then slowly lower your body until you feel tightness in the forearm region. Strain your abdominal muscles. Now, relax a little by leaning on knees. Repeat this exercise 10 time.
Exercise No. 2
Lie down on the left side, place your legs slightly at slanting angle (about 30 degrees). Lean on the floor with your left hand while the right hand should be lifting up and put behind your head.
At the same time, lift up your body keeping the legs stretched in a straight position. Slowly return to the initial position to start all over again. Repeat this exercise 20-25 time on each side.
Exercise No. 3
While lying on your back, lift up a little straightened arm and legs. At the same time, exert the abdominal muscles.
Stay in this position for few seconds. Then turn on your stomach, continuing to hold hands and legs stretched out and in a lifted position. Again, wait for 15 seconds, but then return to the initial position. Repeat it 5-6 times.
Exercise No. 4
The initial position – lie on your back and place arms by sides. Stretch the knees sideward so that the feet are pressed together.
While remaining in this position, slowly lift your legs up, so that the toes would face the ceiling, but the pelvis is slightly lifted up from the floor. Slowly return to the initial position. Repeat this exercise 20-25 time.