An elastic press is the key to not only a beautiful figure, but also good health. However, for women, it is not only a flat stomach that is important, but also a thin waist. When swinging the press, take this circumstance into account and pay attention not only to the straight, but also to the oblique abdominal muscles.
Instructions
Step 1
Fitness trainers believe that too much work on the upper and lower abdominal muscles "expands" the waist. To avoid this effect, do not get carried away with simple twists. Diversify them with turns, body rotations, deflections, bends.
Step 2
Don't forget about cardio. They will help prepare your body for exercise and burn off excess calories. Before starting a set of exercises, dance at a fast pace, jump rope, or work out on a treadmill.
Step 3
Do the exercises in the morning on an empty stomach. This will burn fat more intensely and your waist will begin to taper. Start with one rep and gradually increase the number of sets, resting between us for 30-60 seconds.
Step 4
A very effective exercise for creating a raised press is the classic crunch. Lying on your back, place your feet on the floor with your knees bent. Place your hands behind your head without locking them. As you exhale, lift your upper body, lifting your shoulder blades off the floor. Do not help yourself with your hands, the abdominal muscles should work, not the neck. Hold your breath for a few seconds, straining your abs, and then slowly return to the starting position. Repeat the exercise 15-25 times.
Step 5
Reverse twists work well on a difficult-to-work lower press. Lying on your back, lift the zeros bent at the knees. As you exhale, bring your knees to your chin, lifting your hips. Hold your breath for 5-6 seconds and lower your legs to the floor.
Step 6
The oblique muscles of the abdomen, which are responsible for the thin waist, work well with the "Bicycle" twists. Lie on your back, put your arms along your body, legs suspended at right angles. As you exhale, pull your left knee towards your right elbow while stretching your right leg. Hold your breath and tighten your abs to feel the muscles working. Return to starting position. Do 10-15 exercises for each leg.
Step 7
Roll over onto your stomach. Resting on straightened arms, bend your knees. Exhaling slowly, stretch your toes to the back of your head, straining your abs. Hold for a few seconds and relax. Repeat 10-15 times.
Step 8
Try another effective oblique abdominal exercise. Kneeling, stretch your arms straight forward. As you exhale, sit to the left while simultaneously swinging your arms to the right. Keep your back straight. Return to the starting position and repeat the exercise on the other side. Try not to fall on your side. Make sure that the press is constantly in good shape, this will force not only the oblique, but also the rectus abdominal muscles to work.
