Every girl dreams of a flat tummy. However, achieving it is not so simple. It is necessary to combine proper nutrition and exercise. It is not necessary to purchase a fitness club membership. Any exercise on the press for girls can easily be done at home and without much difficulty.
How to pump up the pressIn order to make a flat stomach, it is necessary to regularly work out all muscle groups. To get a beautiful press, you need to give a load to each of them. The main thing to keep in mind is that each press exercise for girls needs to be done regularly, otherwise a positive effect will not be achieved. They are performed without rest in a row. It is enough for beginners to complete the whole set of exercises during a lesson once, while more trained ones can do several approaches.
Twisting
You need to wear comfortable clothes for classes, lie on the floor, bend your knees and put your hands behind your head. Without lifting your lower back, you should raise the body up and down. Do it while you have enough strength.
Reverse twisting
To perform this exercise, you need to lie on the floor, bend your legs at the knees, and put your hands behind your head. Feet to tear off the floor and press to the chest. Then straighten your legs and raise the pelvis from the floor, and then return to its original position.
Three-stage twisting
This is probably the best abs exercise for girls. You should lie on the floor, bend your legs at the knees, put your hands back. The first step is to raise your shoulders a bit and lock them in that position. The second stage is to rise even higher. The third is even higher. Then slowly lower the housing, but do not touch the floor. Stop a few centimeters from him.
Bike
Everyone can perform this type of exercise. You can swing the press while lying on your back, twist your legs in the air in such a way as if you were riding a real bicycle. In this case, it is necessary to combine the twisting process, bringing the elbow to the knee. Need to do 25 repetitions.
Double twisting
To do this, you need to lie on the floor, bend your legs at the knees and put your hands behind your head. Pull your head and legs together, and then slowly lower them. If the load is small, you can use dumbbells to weight. However, these are already quite difficult exercises for the press. Level 2 students (intermediate training) allows you to use them in the training process.
Press exercise for girls: a choice
1. It is necessary to stand upright, put feet apart at shoulder width, arms stretch forward in front of the eyes and lock into the lock. Then make turns in both directions, while trying to get your hands as far as possible.
2. Sit on the floor, stretch your legs forward, rest your hands on the back. Bending the legs at the knees, pull them to the chest, and then slowly return to their original position.
3. Lie on your stomach, spread your legs. It is necessary to turn the body to the right, while pulling the right hand up and back. The same goes for the left hand. Do 30 times.
4. It ’s good to make a “birch” for the lower press . In order for the exercises to be performed with pleasure, you should turn on the music.
These exercises will help to quickly make the tummy tuck.