Being slim and fit is great. But in order for the figure to be beautiful, it is necessary to make certain efforts. The female body is designed in such a way that all calories are first deposited in the form of fat deposits on the hips and abdomen. It often happens that with overall harmony, the waist is absent. Therefore, it is important to regularly and correctly perform exercises for the lower press for girls. And of course, do not forget about proper nutrition.
Lower press. Exercises for girls
The simplest and most common exercise that everyone knows about is lifting the upper body. It is important that the legs are not fixed, otherwise the effect will not be so fast and pronounced. Hands can be held both on the shoulders and behind the head.
An example of a good and effective exercise for the lower abs for girls is raising straight legs. It is important to lie on a hard surface. Hands are best held along the torso. For beginners, this exercise is quite difficult, so you can start with 5-7 times. You can also raise your legs bent at the knees, however it is important to increase the number of repetitions then to at least 12-13.
Sit on the floor and rest your palms on the floor behind you. Raise your legs (the angle between them and the floor should be approximately 45 degrees) and begin to raise and lower them alternately - as if you are sitting on the side of the pool and floundering in the water. To start, do 20-30 repetitions.
Different exercises for the lower press for girls can be performed in the same position. When you complete the previous “floundering,” take some rest. Then take the same pose, but already begin to cross legs alternately. This exercise is sometimes called “scissors”. Repeat 20-30 times.
As a transitional exercise for the lower press for girls, do a “bike” by spinning imaginary pedals. You can also write large letters in the air in alphabetical order with legs folded together. This very well affects the formation of a flat stomach.
Lie on the floor with arms extended above your head. Legs together. Begin to raise both the lower and upper limbs, trying to touch them to each other. To start, repeat 10 times, and over time, the number of repetitions can be increased.
For the next exercise, it’s good to have a
Swedish wall or horizontal bar at home. Although one and the other can be found in any sports campus in the territory of the nearest school. Stand on the 2nd or 3rd step with your back to the wall and keep your hands on the crossbar. Legs should be straight. Start to climb. If difficult, keep your legs bent at the knees. This is one of the best exercises. If you feel a burning sensation in your muscles, rest. Repeat 10-15 times.
Exercises for the lower press (photos with examples you can see in the article) are best performed 1.5-2 hours before a meal. Immediately after eating, you can not play sports. We'll have to wait at least an hour and a half. For many, the ideal time for training is evening, because after seven it is better not to eat. However, it is best to practice about 2-3 hours before going to bed.
For an excellent effect, follow the rules of breathing. Exhale in effort, and vice versa in relaxation.
Do not be lazy, and soon you will have a beautiful flat stomach!