Exercises on the abdominal press and oblique abdominal muscles

Female ideal of beauty - a slim figure, tightened tummy, thin waist. Support for such parameters is not possible for everyone, because after giving birth or with a set of extra pounds, the stomach begins to form a fatty layer. It is difficult to remove, so perseverance is required. Performing the exercises below will help to disappear the extra centimeters at the waist, and your abdominal press will become more pumped up.

A weak press contributes to the development of abdominal problems. Therefore, it is these muscles that must be maintained so that the figure will rejoice. Also, do not forget about the lateral muscles, in this case with the help of training you will form a beautiful waist.

If you started using these exercises as a means of losing weight, then change the diet. Do not eat flour and sweet kilograms. No training will not give the proper effect, if you do not follow a rational diet.

So, let's see what exercises for the press will help you tighten the tummy. Begin training with warming up. For this, within 3-5 minutes, perform jumping with a rope, running in place and other intensive movements. The most important thing is that you feel like you become more energetic and mobile.

Lie down on your back, fingers clasp in the "lock" behind the head, legs slightly bend at the knees. On inhaling, lift the hull upwards, on the exhalation, drop completely onto the floor. Exercise repeat 18 times. Then complicate it, adding intermediate short expiratory ascent. The abdominal press will tense up even more. So, the starting position is the same. Take a small exhalation, tear your back from the floor. Then immediately exhale a little more, rise higher. And make a third exhalation, performing the maximum lift. Inhale, sink to the floor. Repeat the exercise 18 times.

The system of exercises for the press should include a load on the lower part of the abdomen. Lying on your back, put your hands under the basin. When exhaling, tear your legs off the floor, raise them perpendicular to the body. On inhaling, slowly lower them without touching the surface. Perform at least 18 lifts.

Without changing the situation, we proceed to the next exercise. Bend your legs in your lap, pull him towards you. On inhaling, straighten them and place them above the floor at a height of no more than 5 cm. With exhalation, bend your knees again and guide them to your chest. Repeat the exercise 18 times.

We now turn to the study of the oblique muscles of the abdomen. Place the heels as close as possible to the hips, the legs are brought together. On inhalation, twist around the waist, place your feet on your right hip. With an exhalation, lift your feet above the floor, repeat twisting in the opposite direction. Perform at least 20 exercises in each direction.

The abdominal press pumps well if you simultaneously work with both the upper and lower abdominal muscles. Initial position, leave the former. With an exhalation simultaneously stretch to each other knees and the case. On inspiration, lower your back on the floor, and your legs straighten above the floor. Similarly, fold 20 more times.

Stop the legs from the hips, but leave your legs slightly bent, hands stretch out in front of you. With an exhalation, lift the body completely and bend over to the hips. On exhalation, go down on your back. Make 17 more lifts. You can complicate this exercise if you take a dumbbell in your hands. In this case, put your hands behind your head, and on exhalation, already position them at the chest level and continue lifting the body. With an exhalation, go down on your back, and once again put your hands behind your head.

Keep your legs bent at the knees, lie on your right thigh, keep your hands behind your head. With an exhalation lift the case above a floor, on an inspiration fall on a back. Repeat the exercise 18 times. Then curl in the waist in the other direction. Carry out 18 more cases of the hull up.

Do this set of exercises every other day, and you will notice how the abdominal press becomes more taut and you have a beautiful waistline.