The muscles of the press should be developed not only for men, but also for the fairer sex. It's always nice to find you have a flat and flat stomach instead of fat mass. Various advertising posters show perfect female bodies, which awakens the desire to do ab exercises.
Instructions
Step 1
If you are determined to do abs work at home, choose the time and days of the class. Experts believe that all exercise is best done in the morning. It is desirable to pump the press for one hour three times a week. There are several exercise options for your abdominal muscles.
Step 2
Do an exercise called twisting. Do this exercise while lying down. At this time, the legs at the knees should be bent, the arms are fastened behind the neck, and the elbows should be spread apart. Perform the exercise by slowly lifting the top of the body, and then just as slowly try to lower yourself to the floor, taking the starting position. Please note that the lower back must be firmly pressed to the floor throughout the exercise. This exercise should be performed 50 twists in three sets.
Step 3
Proceed with the next exercise - the diagonal twist. It is the second most developed press. To perform it, take the same starting position as in the previous exercise. The diagonal twist should be performed with the elbow touching the knee. First, you should touch with your right elbow, and then with your left. Do this exercise for 30 crunches in three sets.
Step 4
Then twist back. It promotes the development of the lower abdominal muscles. To perform it, you need to lie on the floor and put your hands along your body. Perform the exercise by lifting your legs up, and upon reaching the maximum bend of the body, tear off the pelvis from the floor and try to raise your legs until there is a lot of tension in the muscles. Then slowly return to the starting position.
Step 5
To perform the abdominal vacuum exercise, get on all fours and try to keep your back in a horizontal position straight. Exhale all the air from your lungs and relax your abdominal muscles. Then pull your stomach in. Without holding your breath, pull your stomach in as much as possible and hold it in this position for 20 seconds. Start with 12 reps, then work up to 25.
