7 exercises for a flat stomach and relief

Bikini Body Guide system became the main sensation of the year in the world of fitness. Layfhaker publishes several exercises of this complex, which will make your stomach flat and beautiful in just 10 minutes a day.

Australian coach Kyle Itsines (Kayla Itsines) has won worldwide popularity, developing a Bikini Body Guide system. It allows you in a very short period of time to acquire a remarkable physical shape using a special diet and exercise. We share a few exercises of this fitness guru, that will allow you to get pumped relief pressure.

Curl with dumbbells

Starting position: lying on his back, straight arms with dumbbells extended upwards. Make twisting while lifting the knees bent legs and arms straight. Slowly lower the arms and legs to the starting position.

Lifting the legs in the supine position

Starting position: lying on his back, arms extended along the body. Raise your legs straight up. Try to reach the toes as high as possible, so that the pelvis off the floor behind their feet.

Bike

Starting position: lying on his back, hands clasped behind his head to the castle. Bend your right leg at the same time make a movement towards the left elbow so that it touches the knee. Immediately after this, follow the movement of the other side (the left foot - right elbow). Movements are performed one after another without stopping.

Climber

Starting position: laying emphasis on the straight hands. Bend your left leg so that her knee turned out to be near the elbow of the right hand. Return to starting position, then repeat the movement with the other leg.

Jumping ups

Starting position: laying emphasis on the straight hands. A hopping motion pull legs to the hands, springy and then return to starting position.

Twisting the floor touch

Starting position: lying on his back with his hands behind his head. Lift the body, and then touch your right hand to the floor near the left knee. Return to starting position and repeat the movement in the opposite direction.

Jumping up from the squat

Starting position: feet shoulder width apart, arms bent in front of chest, palms touching each other. Make a normal squat, then jump out sharply up, trying to touch the highest point of the knees to the elbows. Landed softly on your toes and sit down again without stopping.