An easy exercise for a press for girls

Each girl dreams of a flat tummy. However, achieving it is not so simple. It is necessary to combine proper nutrition and exercise. It is not necessary to purchase a subscription to a fitness club. Any exercise on the press for girls can easily be done at home and without much difficulty.

How to pump the press

In order to make a flat stomach, you need to regularly work out all muscle groups. To obtain a beautiful press, you need to give a load to each of them. The main thing to remember about - every exercise for the press for girls should be done regularly, otherwise it will not achieve a positive effect. They are performed without rest in a row. It is enough for beginners to perform the whole complex of exercises once for a session, and more prepared ones can make several approaches.

Twisting

It is necessary to put on comfortable clothes for classes, lie on the floor, bend your knees and put your hands behind your head. Without lifting your lower back, you should lift the body up and down. Do this until there is enough strength.

Back torsion

To perform this exercise, you need to lie down on the floor, bend your knees, remove your hands behind your head. The legs are torn off the floor and pressed against the chest. After that, straighten your legs and lift the pelvis off the floor, and then return to its original position.

Twisting in three stages

Probably, this is the best exercise for the press for girls. Should lie on the floor, legs bend at the knees, hands to take back. The first stage is to raise the shoulders slightly and fix them in this position. The second stage is to rise even higher. The third is even higher. Then slowly lower the body, but do not touch the floor. Stop a few centimeters from him.

A bike

Everyone can perform this kind of exercise. You can swing the press lying on your back, twirling in the air with your legs in such a way as if you are riding a real bicycle. It is necessary to combine the process of twisting, bringing the elbow to the knee. It is necessary to do 25 repetitions.

Double twisting

To perform, you need to lie down on the floor, legs bend at the knees and put your hands behind your head. Pull the head and legs together, and then slowly lower them. If the load is low, you can use dumbbells for weighting. However, these are already quite complex exercises for the press. Level 2 involved (medium training) allows you to use them in the training process.

Exercise for the press for girls: to choose from

1. It is necessary to stand upright, put the legs on the width of the shoulders, pull the arms forward in front of the eyes and unite them in the lock. Then make turns in both directions, while trying as far as possible to get your hands on.

2. Sit on the floor, stretch your legs forward, with your hands to rest against the back. Bending the legs in the knees, pull them to the chest, and then slowly return to the starting position.

3. Lie on your stomach, spread legs. It is necessary to rotate the body to the right, with the right arm pulling up and back. The same for the left hand. Make 30 times.

4. It is good to make a "birch" for the lower press . In order for exercises to be performed with pleasure, you should turn on the music.

These exercises will help to quickly make a tummy tummy.