First is works straight muscles belly.
Initial position.
sit on edge chair,straight legs,geels touch a floor,hands
is keep for chair.
second exercise is works slant muscles.
initial position.
lie on side,bend slightly legs,1 hand,ehich is from low added,hugs itself,other,which is on a top ,put behind head.
bend legs in knees and stretch to breast nearly,return in initial position,corpuse in doing is goes to meet a knees,like in front.
that exercise do in top a more difficult kind,corpuse in process doing is more lower.
Anybody keep your legs,pressing a calf and knees,or doing in hall on a
training things,like for spine doing ,like hypexrension.
rise corpuse up,return in initial position,leave in weight.
do 5
exercises from 12 repeats every exercise,4 trainings in week.
before exercises use run road,like in training hall from light run 5 km/hour,after run 3 km,use speed for 7.5 km/hour,and run 5 min.
a result before exercises training is slow temp,thus return to speed 5 km.hour,and in min turn on 3.5 km/hour,change you can on step low intensivity aerobic.