The abs are like the structure of a sailing ship. The deepest ones, which are closest to the spine, are like the neck. They support your organs and give you a tonic and dynamic aspect. We offer you 4 truly easy abdominal exercises that will tone you immediately.

If you do two in the morning and two at night in sessions of 10 minutes a day, you will get the results very quickly. A tip, get motivated with a playlist with 3 themes that you are passionate about and the 10 minutes will fly.

1. Standing abs. With the legs extended and separated at the width of the hips. The arms are flexed in front of the chest, with the fists closed. Lean your upper body forward while bringing your right leg flexed toward your left elbow, meeting midway. Then, return to the starting position by contracting your belly well and straightening your back. How often? 10 times on each side. How to breathe Exhale each time the elbow touches the knee. Don't do it too fast so you don't get off balance.

2. For your waist. Lie down on your left elbow. The legs extended and the right foot goes over the left for greater stability. The right arm is flexed above the head, the hand rests on the back of the head- Make a rotation with the upper body until bringing the right elbow to the ground. Attention! Don't relax your abs, hips or pelvis. Then return to the starting position. How often? 5 times a day. How to breathe Exhale deeply through your mouth when you bring your elbow to the floor.

3. Buttocks and abs. On a plank, with your legs together and extended, the front part of your legs resting on a gymnastic ball. Contract your belly and squeeze your buttocks. Maintain balance and lift your right leg as high as possible, shifting your body weight forward. How often? 5 times on each side. How to breathe Exhale through your mouth when you bring your leg up.

4. Buttocks and abs, even more invigorating. This Jercicio allows to work all the abdominals at the same time. On all fours, move forward slightly. Lean on your right hand and bring your left arm behind the neck. Put the weight of your body back in the center. Keeping your balance, slowly raise your bent right leg outward and lower it at the same rate. How often? 5 elevations on each side. How to breathe Exhale very slowly through your mouth when you lift your leg.

This is the start of a plan to get a flat stomach in four weeks. In addition to exercises, you will find diets and tricks to firm your abs. Everything in the book Get and keep a flat stomach. Special women of Editorial Malinka.

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