step of Special exercises for flat Tmi

1 .Abdominal Krnches

- Lie on your back .Take knees mode .Keep your hands under head turned .Lift your shoulders off the ground slightly upwards .Return to normal .Do this exercise 12 times .

2. Reverse Krnches

- Lie on your back. Bring knees to chest, turned. A - Cross with each other, taking up make an angle of 90 degrees. Keep your legs straight up toward the ceiling. Gradually returned to normal. Do this 12-16 times. 

3. Prone Planck

It is an exercise whereby Complete with abs - grows even stronger with the lower back. - Direct Lie on your stomach on the ground. Cuaan your chin off the ground. Keep your hands straight. Gradually arise from the ground up. Your palms, knees and toes Wake up putting weight on the body.
- Keep your back straight. Given the face and chin tilt ground. Feel the stretch in the legs and lower Abdomin. Stay in this position for 20-60 seconds. Do this 5 times. 

4. Bicycle Krnches

- Lie on your back straight. Place your hands behind your head. Support fingers light.
- Now bring the knees to the chest and shoulders, try to bring it up to the knees.
- Now bring the right elbow close to the left knee. Stay in this position 10 seconds. Return to normal. Now bring the left elbow to right knee. This alteration in the 12-16 times. Around for a while to recover gradually go back to normal unless you go Ddkne. 

Note : Rest one minute between each exercise .Correct posture and the correct position is only useful exercise .Do not stop breathing during exercise .