At first glance, it may seem that this is a workout for the lazy. After all, you will spend almost the entire time of the lesson lying on the mat. However, do not delude yourself, after completing the first circle the press will begin to clog, and by the end of the last it will burn. We promise, a sculpted belly won’t take long to appear.
Tanya Fedorishcheva
blogger, author of two books about home workouts, host of fitness marathons
A fairly short, but at the same time intense workout for the abdominal muscles lasting 16 minutes awaits you. We will perform all exercises lying on the mat.
The workout consists of three circuits, each of which contains three rounds of three exercises, each lasting 30 seconds. Rest between circles - a minute, between exercises - 10 seconds. Press your lower back tightly against the mat, inhale through your mouth as you contract your abdominal muscles, and exhale through your nose as you relax.
How to achieve perfect abs and a thin waist? 13 exercises for your dream figure
5 effective exercises for beautiful and sculpted abs
Exercise No. 1, abdominal muscles
We take a horizontal position on the sofa. We bend our legs at the knees and rest with our full feet. We stretch our arms in front of us. We begin to raise the body, lifting only the shoulders and shoulder blades from the sofa, keeping our back straight. During lifting, we try to strain our abdominal muscles as much as possible.
Do the first approach in this way, and during the second approach complicate the task by holding at the top point for 5-7 seconds.
Horizontal stop
This exercise gives the abdominal and waist muscles a static load, which is especially effective after previous pumping exercises.
Lying on the sofa on your stomach, place your hands on the floor. Move forward, walking your hands on the floor so that only your feet remain on the sofa. Place your palms approximately under your shoulders, lower your pelvis so that your body and legs form a straight line. Look down or slightly forward. Pull your stomach in and hold this position, counting to 30. Over time, this exercise will become easy - then gradually increase the time, counting to 60.
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No. 5, front thigh, buttocks, lower back
We rise from the sofa and stand sideways to him. We throw the leg closest to him onto the sofa. We begin to squat, moving the pelvis a little back.
When performing this exercise, it is important that: the back remains straight, the body leans slightly forward, and the knee of the supporting leg remains above the foot. We turn around and perform this exercise for the other leg.
Down up
A classic abdominal exercise.
Sit on the sofa with your feet up. There should be room at the back to lower the body. Bend your legs and place them in front of you. Stretch your arms forward, slightly round your back. Smoothly lower yourself back so that you lie with your back on the sofa, and return to the starting position in the same way. If you can’t sit back smoothly, just jerk – first stretch your legs. If this does not help, then lean lightly on one hand. But under no circumstances sit down with a jerk with your legs bent: this is useless for pumping up your abs and leads to lower back injuries.
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No. 7, chest muscles, triceps, abdominal muscles
For men and well-prepared women. We rest our knees on the sofa, and place our hands on the floor exactly under our shoulders. We perform push-ups, spreading our elbows to the sides.
How to make it more difficult: rest on the sofa not with your knees, but with your toes. Keep your torso straight as you perform push-ups.
For fragile girls. Turn your face towards the sofa and rest your hands on its edge. Stretch into a plank position. Start push-ups with your elbows out to the sides.
Left-right
Another classic exercise that targets the lower abdomen.
Lean back on the sofa on your elbows. Stretch your legs (you can above the floor if the size of the sofa does not allow it). Press your lower back into the sofa and do not lift it during the entire exercise. Extend one leg horizontally (raising it slightly above the sofa or parallel to the floor). Pull the second one slightly upward at about a 45° angle to the bottom one, that is, not above you, but so that you have to strain while holding it. Count to three and switch legs. Perform 5–12 leg changes. During this time, your legs should not be lowered onto the support. If you don’t have enough strength to keep your lower back pressed to the sofa, take a break and rest.
Repeat 3-4 times.
Have you read it? Now put the phone aside - and repeat!
It's great to read about how others train, isn't it? This just won’t pump up your abs. So take these tips and sit on the sofa (if you’re not already sitting on it). And begin.
Remember that training is 60% of the result, the remaining 40% is the rhythm of life and nutrition. Read my simple tips on how to lose weight for the New Year.
Do it right now, repeat every day in the evening after work. And by the New Year you will look better without even noticing and without going to the gym. And then, you see, you’ll start a new life 
Good luck.
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