Weak press negatively affects the work of internal organs, the condition of the spine. It is necessary to swing the press correctly. During training, all parts should be worked out: the lower, upper abs and lateral abdominal muscles. Exercise 2 - 4 times a week and after a few days you will notice that your belly has become flatter, and you feel much better.
Work with upper and lower press
Lie on your back, stretch your arms up in front of you, bend your knees, lower your feet to the floor. As you exhale, stretch your body forward, slightly rising above the floor, pull the knee of your right leg towards you. Inhale and lower yourself. On the next exhalation, lift the body again, direct the left knee to the chest. The exercise must be performed 10 times in each variant.
Put your hands behind your head, keep your legs in the same position. As you exhale, pull both knees to your chest, while inhaling, lower your feet to the surface of the floor. Repeat the exercise 25 times.
Complicate the previous version a little. As you exhale, lift the body off the floor, and also pull your knees towards you. As you inhale, take the same position. While lifting, watch the position of your elbows, keep them exactly to the sides. The tightening of the body should be due to the tension of the press, not the neck. Do the exercise 25 times.
Cross your arms over your chest. Exhale and lift the body off the floor, while inhaling, lower it. When doing the exercise, try to keep your chin near the base of your neck. Complete 20 lifts.
Place your palms under your buttocks and place your feet above the floor at about a 70-degree angle. With an exhalation, pull your left leg towards you, while bending your knee. As you inhale, place it again above the floor. Perform the same movement with your right foot. Repeat the exercise 24 more times.
Exercises for the oblique abdominal muscles
Sit, bend your knees, keep your hands in front of you, point your elbows to the sides. While inhaling, pull the body back a little, while exhaling, bring the body closer to the hips, turn the chest to the left and touch the left knee with your right elbow. Inhale and take the body back again. As you exhale, approach your right thigh, touch your right knee with your left elbow. Do the exercise 10 times in each variation.
Lower your back to the floor, put your hands behind your head, and stretch your legs. With an exhalation, lift your left leg up, lift your upper body off the floor, stretch your right elbow to your thigh. As you inhale, lower yourself. Perform this movement 15 times. Then repeat the exercise on the other side.
