Top 5 exercises to mark abdominal

Back.
And lying face up, knees bent, hands interlaced behind head, slightly separated from the soil. Covering the abdomen and bring the knees towards the trunk to remove the coccyx soil.

Extended knees.
Lying face up, hands interlaced behind your head, spread your legs and bend your knees, forming a 90 degree angle with the thighs. Tighten your abdomen and lift either the body to remove the shoulders from the ground. Return slowly to starting position.

Puente.
Lying face up, knees bent, feet supported and arms at the sides of the body. Raise your thighs and back, keeping shoulder blades on the ground and entered the abdomen. The body should form a straight line from shoulders to knees. Stay in position for 30 seconds. Extend the right leg. Lower the foot and repeat with the other leg, keeping the legs elevated. Continue alternating legs.

Table.
Support the knees and elbows on the floor and take their hands intertwined fingers (keeping in line shoulders and elbows). Stretch your thighs and abdomen to the maximum contraction to stabilize the body's weight. Spread your legs so that it is supported on the tips of the feet and arms. The body must be straight as a board. Stay in position for 20 seconds. Grow up a little to get a minute.

Cylinder
Lying down with legs straight and ankles together. With palms down, stretch your arms straight ahead. Inspire and start raising the top of the column, concentrating the force in the abdomen. Go up to sit in a right angle. Important: if you practice up to a maximum 45 degrees to form (separating the shoulder from the ground) and in 20 seconds, to avoid back injury. Return to starting position slowly.