I want a perfect body: 5 Special exercises flat stomach...

To display a flat stomach, nothing has dethroned abs. But forget the traditional monotonous series of bust up. To muscle his little tin you have to work all parts of the abs with different exercises. Instructions with Nicolas Mbog, fitness coach on coachclub.com.

The crunch

It is true that the front muscle belly, nothing beats the classics. The crunch strengthens the upper abs. Lie on your back, legs bent, hands behind your head. Replace the bust expires. It does not raise the full bust knee but wrap the upper body as much as possible to the bottom. Caution, always leave a space between chin and chest and not overwrite neck. Do 4 sets of 15-20 repetitions.
To the front of the muscle belly
Still lying on your back, knees bent, arms along the body. Peel off the heels off the ground to put you on your toes. Bring your knees toward your chest by lifting the buttocks off the ground. You can put your hands under your buttocks to help you control the camber. Do 4 sets of 15-20 repetitions.

To the side of the stomach

Always in the same position, but taking off the feet of the floor, knees at 90 ° back. Hands apart cross, also at 90 °. Drop your knees to the right, go up, then repeat to the left. Continue alternating always left and right. Inhale when you drop your legs and exhale back knees. Proceed slowly, controlling your movement. Do 4 sets of 15-20 repetitions. This exercise will work the obliques on the side abs. If you are a beginner, you can start performing the exercise with your feet flat on the floor, it will be easier.

For postural muscles

This exercise can work sheathing postural muscles. Facing the ground (rather than supine) position yourself balanced on your forearms and toes, as if you were going to pump except that you must be on the forearm. Hold this position keeping as straight as possible. Above all, do not arch your back. Do 4 sets now in the position 45 seconds on average. Beginners can reduce to 30 seconds and try confirmed a minute.

For deep muscles

For a really flat stomach, it is necessary to work deep muscles, what we often forget to do. On all fours, go belly up. Exhale for 15 to 20 seconds while keeping the belly well tucked. Remember abdominal breathing, here is the chest must swell and shrink the stomach, he should not move. Do 4 sets of 15 to 20 breaths.