A pumped up abs and a toned tummy always attract the attention of the opposite sex. For women, having a flat belly is a guarantee of harmony and beauty. Men tend to pump up their abs to form cubes, which looks especially sexy in the eyes of women. If you are just starting to pump the press, do not be lazy and observe the regularity of the classes. It is better to train at least 3-4 times a week. Begin to perform each exercise 10-15 times, gradually bring up to 30-40 repetitions.
Instructions
Step 1
Lie on the floor, arms behind your head, elbows to the sides, legs bent at the knees. With an exhalation, lift your upper body off the floor and sit completely. While inhaling, return to the starting position. Simplified version: a small separation of the upper body from the floor, while trying to keep your back straight, and rise due to the contraction of the abdominal muscles, the neck muscles should be in an active, but not tense state.
Step 2
Lie on the floor with your arms behind your head and your knees bent. As you exhale, lift your upper body off the floor, curl at the waist and touch your left elbow to your right knee. While inhaling, return to the starting position. With the next exhalation, repeat the twist to the left: touch the left knee with your right elbow. A simplified version: the upper body is lifted off the floor by a few centimeters, and the knee itself tends to the elbow, that is, the foot rises above the floor.
Step 3
Lie on the floor, place your palms under the buttocks, lift your straight legs up at an angle of 90 degrees. With an exhalation, tear the lower body off the floor by 3-5 centimeters, while inhaling, return to the starting position.
Step 4
Lie on the floor, arms along the body, lift straight legs up. While inhaling, lower your legs, but do not touch the floor with them; exhaling, return to the starting position. Simplified version: the starting position is the same, but the legs are bent at the knees, lowering your legs, you fully straighten them without touching the floor.
