Ideal press - this is quite realistic

Elastic tucked up tummy - it's beautiful, feminine and sexy. But each person presents an ideal press in different ways: someone is enough to make the stomach flat, and someone achieves relief. In any case, to achieve good results in lightning speed does not work: this should be worked at least for several months. But the results will inspire you to further self-improvement.

To work out to pump up the ideal female press, you can be in the hall under the supervision of a coach or at home yourself. If you have the willpower, you are stubbornly going to your goal, then it's perfectly acceptable to study at home. And special equipment for this will not be needed.

So, the press in its structure is lower and upper, and also oblique muscles. For the study of each site there is a complex of exercises.

Elaboration of oblique abdominal muscles

These muscles make our waist thinner and tighter. There are two basic exercises that are directed specifically at this area.

The first is the slopes to the sides. To perform this exercise you need to put your feet on the width of your shoulders, keep your back straight. It is desirable to take in the hands weighting. We lean one way, then the other. At the same time keep your back straight, you can not lean forward.

The second is oblique twisting. The exercise is carried out prone. Tearing the body off the floor, you need to elbow to the opposite knee.

Working out of the lower press

For a woman, an ideal press is not only a sign of sexuality, it also has a number of physiological properties. For example, it keeps the internal organs of the small pelvis, protects them from mechanical damage. Therefore, for the fair sex, work on the lower press is more relevant.

There are several basic exercises aimed at exploring this area.

"A bike". Everyone knows the exercise, incredibly effective for female tummies. To do this, lay down on the floor, put your hands behind your head, tear your shoulders off the surface. We kick the pedals in the air.

"Scissors". This exercise is also performed lying on the floor. You need to get your hands behind your head or under your lower back. Shoulders are firmly pressed against the surface. Straight feet make a cross-shaped movement at a distance from the floor of at least 15 cm. The legs can be kept on the same level, and you can raise them up and down in the process.

Rotation with feet. Lying on your back, lift straight legs over the floor somewhere about 20 cm. It is better to put your hands under your waist. In this position, make circular movements with your legs first inward, then outward.

Throwing your legs behind your head is done by lying on your back. Hands, thrown behind the head, you need to take on something heavy and stable, for example, at the bottom of the couch, and then slowly get straight, lower extremities by the head.

Pulling up the legs. Sitting on the edge of the bench (bed, sofa), take your back a little back and rest your hands. Now lift your legs and slowly pull them to your stomach, return to the starting position. Doing this exercise, you can not put your feet on the floor.

Working out of the upper press

The ideal press also implies a good top structure. This area holds and protects the stomach and lungs. For its formation and strengthening, the following basic exercises exist:

Torso lifting. This exercise can be performed in different ways. The starting position - lying on your back, bend your knees, and put your hands behind your head. First option - from the starting position maximize the torso. The second option - from the starting position, lift only the shoulders, the chin looks up.

Twisting with his legs raised are performed lying on his back. Bent legs throw on the fitball (bed, sofa), hands to the head. Slowly curl up to the stop and return to the starting position.

If you practice every day at least 15 minutes a day, in a month you will show your friends the perfect press. Photos and videos of training character can become indispensable helpers for the first time: it will be easier for you to learn the technique of doing exercises. Well, of course, be patient, because the ideal female press has never been given to anyone easily and quickly.