Exercises for a flat stomach best for a 20-year-old 

* squeezing on the ball – strengthens the arm muscles, improves skin tone 

Lie on a large ball, spacing the legs quite wide to obtain a stable support. Grasp the weights (1.5-2 kg each) and bend your hands in the elbows so that your hands are pointing your back towards the head. Inhale and straighten your hands. Along with the exhalation, bend them again so that a straight angle is created between the forearms and the arms. Perform 12-15 repetitions. 

* deadlift – strengthens arms, legs and stomach 

Grab the bar from the bar (buy in a sports store from PLN 50) or weights and stand up straight. Bend your knees lightly, stretch your abdominal muscles. Lean forward so that the pole lowers below the knees. Back all straight, belly tight. Return to the starting position. Do 12-15 repetitions. 

* trips with a load – they strengthen the thighs, abdomen and arms 

Stand opposite the steppe or the lowest step of the stairs. Grab the weights in your hands. Place your left foot on the steppe and at the same time raise your left hand above your head. Bend your legs so that the right knee almost touches the floor and at the same time lower the weight behind the head. The left knee should not move behind the foot line, do not detach the heel from the steppe. Keep your hand close to your head. Straighten your legs and hand, then set your left leg out of the steppe and lower your hand. Repeat the exercise, putting your right leg on the steppe and raising your right hand. Perform 12-15 repetitions, once in one, once in the other direction. 

* lifting the hips – strengthens the arms, waist and legs 

Lie on the left side and lean on the forearm. Pull your right hand upright. The body tensed should form a straight line. The head does not fall on the shoulder. Push your hips up, trying to engage the muscles that wrap your waist (do not leave your hip on the floor). Do 12-15 repetitions, then do the exercise, lying on your right side.

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Exercises for a flat stomach best for a 30-year-old 

* straightening the leg – strengthens the abdominal muscles 

Lie on your back and rest your hands behind your head. Lift your head and shoulders, but do not tighten them. Out of the corner of your eye, you should not see your elbows. Bend your legs in your knees and lift them so that the calves are parallel to the floor. Tighten the abdominal muscles and by straightening the left leg, lower it to the floor. Repeat 12-15 times, once and once with the other leg. 

* bending hands – strengthens arms 

Stand in a slight stride, bend your knees. The whole body tense. Grasp the barbell bar, spreading the hands a little beyond the width of your shoulders. Inhale, bend your arms in the elbows, pulling the stick to your chest. Tighten your muscles. Lower the rod, exhale. Do not straighten your hands to the end – your elbows should be slightly bent. Perform 12-15 repetitions. 

* trips with a load – they strengthen the legs 

Stand opposite the steppe or the lowest step of the stairs. Grab the weights in your hands. Put your left foot on the steppe and bend your legs so that the right knee almost touches the floor. The left knee should not move behind the foot line, do not detach the heel from the steppe. Keep your hands close to the body. Straighten your legs and then set the left leg out of the steppe and lower your hand. Repeat the exercise, putting your right leg on the steppe. Perform 12-15 repetitions, once in one, once in the other direction. 

* diagonal crunches – strengthen the abdominal oblique muscles 

Lie on your back and rest your hands on the back of your head. Bend your knees and tilt the joined legs to the left (try to keep them as close as possible to the mat). Hold your left hand behind your head and try to touch your heel with your exhalation. Return to the starting position, inhaling. Do 12-15 repetitions, then do the whole exercise the other way round. 

Exercises for a flat stomach best for a 40-year-old 

* bending hands – strengthens the shoulders, firms the skin 

Sit on the ball, grab the weights and lower your hands on the sides of your thighs. Alternately, bend your arm once and once, pulling the weight to the shoulder. The arms should be tight all the time. Perform 12-15 repetitions with both hands. 

* squat with a support – strengthens the inner part of the thighs 

Stand in a wide stride, straighten your back and pull your shoulders. Hold the rod bar in your hands (there may be a stick from the brush) and rest in front of you. Hold onto the support, bend the knees until the thighs are parallel to the floor. Do 12-15 repetitions. 

* ball crunches – they strengthen the muscles in the abdomen 

Lie on your back and put a small ball between your feet. Spit your hands behind your head and spread your elbows wide sideways (you should not see them out of the corner of your eye). Lift your legs upright and bend slightly in your knees. Raise your head, but do not bring your chin closer to your chest – neck and shoulders loosely. Tighten your abdominal muscles and lift your hips, as if someone has pulled you by the feet up (do not put your knees close to your chest). Hold on for a moment and leave. Do 12-15 repetitions. 

* crunches on the ball – strengthen the abdominal muscles 

Lie on the ball and foot spacing to obtain a stable support. Hands spile on the back of the head, the head is slightly bent forward but the beard does not touch the chest. Inhale and strain your abdominal muscles. Lift the torso, rounding the back. Hold on for a moment and leave. Do 12-15 repetitions. 

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You can read also: Woman at the gym for the first time – where to start?

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