Home exercise for the press

Like any exercise, exercises for the press need to be done regularly - only then will the effect be noticeable. If you do home exercises for the press, not only to keep yourself in shape, but also to get rid of the defect of the figure (for example, to remove the sides and emphasize the waist), the exercise should be supplemented with proper nutrition or even a specially selected diet ( low-carb and low-fat).

Distinguished three types of exercises for the press - these are various twists of the body (twisting),torso lifts and leg rises. These types of exercises help to strengthen the oblique and straight muscles of the abdomen. Straight muscles are responsible for flat stomach, and oblique - for a beautiful waist. Home exercises for the press must be done at least eight minutes per workout. The greater the amplitude of the exercises, the greater their effectiveness. Home exercises for a press with a reduced amplitude are suitable except for beginners.

Home exercises for the press need to do threetimes a day. If before you were not engaged in fitness, you can start with two times, but after two weeks accustom yourself to train three times a day. If you want to remove the sides, find a thin waist and a flat stomach, compromises with your conscience are unacceptable! When performing exercises for the press, especially twists, only the abdominal muscles should be involvedif you make an effort with the whole body, the effectfrom exercises will be zero. After the first training the press can be ill - this is normal. Continue doing home exercises on the press, despite the pain - gradually it will weaken, and then pass. But if the pain is strong and similar to the tooth, better skip the workout.

Home exercise for the press: a bicycle

A bike, undoubtedly, the most simple and popular homeexercise for the press. To perform this exercise, you need to lie on your back and place your hands behind your head in the lock. Legs bend at the knees, and the shoulder blades break away from the floor. Then you need to straighten the left leg and touch the elbow of the left hand to the right knee. Then the position of the legs and hands changes - the right leg is extended, and the elbow of the right hand is brought to the left knee. The number of repetitions of the exercise is 15-20 times. This exercise trains both oblique and straight abdominal muscles.

Home exercises for the press: lifting of the trunk with raised legs

This exercise serves to elaboration of the lower press and helps to make the abdomen flat. The starting position is lying on the floor on the back. Raise your legs vertically upwards and cross them in the knee joints. Pull your arms along the trunk or bring them behind your head. Raise the scapula from the floor and try to reach out with your chest to your hips. The number of repetitions of the exercise is 12-16 times.

Home exercises for the press: flexion with arms outstretched

This exercise is necessary for elaboration of the upper press. The starting position - lying on the floor, legs bent inKnee joints, and the feet are pressed to the floor. Raise your hands behind your head. At the expense of "fold" raise the shoulder blades and try to reach out to the knees. You do not need to strain your neck; if the neck muscles nevertheless are involuntarily straining, put one hand behind the head. On account of "two" return to the starting position. The number of repetitions, as in the previous exercise - 12-16.

Home exercises for the press: leg lifts

The starting position is the same - lying on the back on the floor. Pull your arms along the trunk, and lift your legs up, slightly bending at the knees. You can keep your legs parallel to each other or cross them. On the account of "times" you need to straighten your legs and pull them up, slightly tearing the pelvis off the floor. On account of "two" return to the starting position. The number of repetitions is standard - 12-16. Make sure that only the abdominal muscles worked; You can not make a strong leap with your feet.

Home exercises for the press: a complex exercise for straight muscles

Usually exercises for the press are designed to develop the muscles only the upper, or only the lower part of the press. But a complex exercise for the rectus muscles helps correct all the rectus muscle - both the upper and lower part of it. Lie on your back, lift your straight legs upwards perpendicular to the floor. Get your hands behind your head. At the expense of "fold" tear the scapula from the floor and bend the trunk in the thoracic area. At the same time, you need to tear off the pelvis from the floor and pull your legs up. The body should resemble the English letter U. At the expense of "two" you need to return to the starting position. The number of repetitions of the exercise is 15-20.

In addition to home exercises for the press to remove the sides, tighten the stomach and adjust the waist will help exercise with a gymnastic ball - fitball, as well as a special fitness gym for the muscles of the abdomen.