Exercises on the press will help to make a beautiful flat tummy at home. After 3-4 weeks of regular daily training, the first results will appear - the skin on the abdomen will become more elastic, and the muscles will noticeably strengthen.
Abdominal exercises for girls will help remove folds of fat in the waist and sides. They will have to be done 2-3 times every day. The load is increased gradually - it is optimal to add 1-3 repetitions of each exercise per week. After a month, you will notice the first results - the skin will noticeably tighten, the muscles will become stronger, plasticity and flexibility will improve.
Raises the torso 45 and 90 degrees
Torso lifts are some of the most effective upper abs exercises for girls. At home, they are made lying on your back. During the exercise, you need to monitor your breathing: in the starting position, inhale, and when lifting the body, exhale. In no case should you hold your breath.
For beginners, it is better to do abdominal exercises according to the scheme of 10 repetitions in 3 sets. Rest between sets - no more than 1-2 minutes. To make your workout as effective as possible, try to keep your abs in tension at all times.
Russian twist
Exercises on the oblique abdominal muscles are often called torso twists and pivot lifts. In the video courses of foreign fitness bloggers, such a training appears under the name Russian twist. If the exercises are performed correctly, the fat layer on the sides and waist is reduced, and a beautiful relief is formed.
The Russian twist exercise is done in a prone position. The legs are bent at the knees. Beginners can put their feet on the table bar, and advanced athletes can raise them at an angle of 45 degrees from the floor. The arms are bent at the elbows, the fingers are interlocked, the elbows are spread apart.
During training, breathing should be frequent and measured: inhale in the starting position, exhale when turning the body. The number of repetitions is 30-40 times. Add 3-5 body turns every week.
Leg raises 45 and 90 degrees
The 45 and 90 degree leg raises are both lower abs exercises. They are performed 10 times in 3 sets. After 2 weeks, the number of repetitions is increased. During training, it is the abdominal muscles that should be strained, and not the hips. Try not to strain your neck or shoulder muscles.
Plank
The set of home exercises for the press for girls necessarily includes a bar. It allows you to strengthen the muscles of the abdomen, back, buttocks, legs. While standing in the plank, breathe slowly and steadily. The body should ideally form a straight line. The arms can remain straight or bent at the elbows. The abdomen is pulled in, the buttocks and hips are tense.
They stand in the bar for 20-40 seconds. Over time, the duration of the exercise is brought to 2 minutes. To increase the load on the shoulder girdle and abdominal muscles, you can "walk on your hands" in the plank, straightening your arms, and then focusing on your elbows.
Bicycle
The bicycle, which is familiar to many, is also an effective abdominal exercise for women. Daily workouts will help remove fat that has settled below the waist, strengthen the lower abdomen. Imaginary pedals are rotated 90 or 45 degrees from the floor. The duration of the exercise is at least two minutes.
Even the most effective abdominal exercises for women will not bring impressive results without diet. Try to correctly calculate the daily calorie intake, exclude unhealthy foods from the diet and exercise daily. For a month of working on yourself in this mode, you will get rid of 5-7 kg and remove up to 3-5 cm in the waist, sides and hips.
