Exercises for the lower press for girls - the way to a gorgeous body

Being slim and fit is just wonderful. But for the figure to be beautiful, it is necessary to make certain efforts. The female body is designed in such a way that all calories are first deposited in the form of fat deposits on the hips and abdomen. Often it happens that with a general slenderness the waist is missing. Therefore it is important to regularly and correctly perform exercises for the lower press for girls. And of course, do not forget about proper nutrition.

Lower press. Exercises for girls

The simplest and most common exercise, about which everyone knows, is the lifting of the upper part of the trunk. It is important that the legs are not fastened, otherwise the effect will not be so rapid and pronounced. Hands can be held on both shoulders and behind the head.

An example of a good and effective exercise for the lower press for girls is the lifting of straight legs. It is important to lie on a hard surface. It is better to keep hands along the trunk. For beginners, this exercise is quite difficult, so you can start with 5-7 times. You can also raise your legs, bent at the knees, however the number of repetitions is then important to increase at least to 12-13.

Sit on the floor and rest your palms on the floor behind you. Raise your legs (the angle between them and the floor should be about 45 degrees) and start alternately raising and lowering them - as if you are sitting on the side of the pool and floundering in the water. To begin, make 20-30 repetitions.

Different exercises for the lower press for girls can be performed in the same pose. When you do the previous "floundering", rest a little. Then take the same pose, but already begin to cross your legs alternately. This exercise is sometimes called "scissors". Repeat 20-30 times.

As a transitional exercise for the lower press for girls, make a "bicycle" by twisting the imaginary pedals. You can also folded together in the air to write large letters in alphabetical order. This has a very good effect on the formation of a flat stomach.

Lie on the floor, arms outstretched. Feet together. Begin to lift both the lower and upper limbs, trying to touch them to each other. To start, repeat 10 times, and with time the number of repetitions can be increased.

For the next exercise it is good to have a Swedish wall or a horizontal bar at home. Although both, you can find in any sport-town on the territory of the nearest school. Stand on the 2 nd or 3 rd step with your back to the wall and keep your hands on the crossbar. The legs should be straight. Begin lifting. If it's hard, keep your legs bent at the knees. This is one of the best exercises. If you feel a burning sensation in the muscles, rest. Repeat 10-15 times.

Exercises for the lower press (photo with examples you can see in the article) is best performed 1,5-2 hours before meals. Immediately after eating, do not exercise. We'll have to wait at least an hour and a half. For many, the ideal time for training is the evening, because after seven it is better not to eat. However, it is best to do about 2-3 hours before going to bed.

For the effect to be excellent, observe the breathing rules. On exhale exhale, and on relaxation - on the contrary.

Do not be lazy, and soon you will have a beautiful flat belly!