With the approaching beach season, more and more girls are thinking about the attractiveness of their figure. Exercises for the press in this case are more relevant than ever. A beautiful flat tummy is the key to a good mood and a slender figure.
Helpful hints
To effectively and quickly pump up the press at home, it is necessary to approach this matter with all seriousness and responsibility. Schedule your classes clearly and try to stick to it. The best option would be to train 2-3 times a week. The duration of one lesson is 30-40 minutes. This period of time will include a full range of exercises, which must be performed with high quality.
Each session should start with a light warm-up. This will prepare your muscles for further stress. This will allow you to avoid all sorts of injuries and sprains.
After completing the main set of exercises, perform soothing breathing exercises for 2-3 minutes.
Exercises for the press
Sit on the floor. Bend your legs gently at the knees, touching the ground with your feet. Place your palms on the floor. This will provide you with additional stability during the exercise. Straighten your legs forward, trying not to straighten them completely. Gradually bring your legs up to your ribcage. Then pull it forward again. Repeat the exercise 8-10 times in 3-4 sets.
The effective and familiar from childhood exercise "bicycle" also actively uses the abdominal muscles. Place your palms on the floor. Lift your legs up, slightly bending them at the knee. Alternately pull them up to the chest, simulating cycling. The exercise should be done for 20-30 seconds.
Lie on a flat surface. Spread your legs apart, bending them at the knee. Gradually raise your body, trying to reach your left leg with your right hand. Return to the starting position and repeat the exercise on the left arm. The exercise is recommended to be repeated for 20-30 seconds.
Thus, the main load will be directed to the oblique muscles of the abdomen and lower abs.
Raising your hips also effectively engages your abs. Lie on your back for this exercise. Place your hands along the body. Place your palms on the floor surface. Gently bring your feet together while spreading your knees. Raise your legs up, trying not to push off with your palms. It is necessary to tear off the basin from the floor surface as high as possible. It is not recommended to keep the knees together when performing the exercise. Otherwise, you will significantly reduce the load on the press. The exercise should be repeated for 1-2 minutes.
