The elastic tightened tummy is beautiful, feminine and sexy. But everyone presents an ideal press in different ways: for some it is enough that the stomach is flat, and someone achieves relief. In any case, achieving good results will not work lightning fast: you need to work on this at least for several months. But the results will inspire you to further self-improvement.
You can train to pump up the perfect female press in the gym under the supervision of a coach or at home on your own. If you have the willpower, you are stubbornly going to your goal, then doing it at home is perfectly acceptable. And special equipment for this will not be needed.
So, the press in its structure is lower and upper, as well as oblique muscles. For the study of each site has its own set of exercises.
Exercise oblique muscles
These muscles make our waist thinner and tighter. There are two main exercises that are aimed specifically at this area.
The first is tilting to the sides. To perform this exercise, you need to put your feet shoulder width apart, keep your back straight. It is advisable to pick up weights. We lean in one direction, then in the other. At the same time, we keep the back straight, you cannot lean forward.
The second is oblique twisting. The exercise is performed lying down. Tearing the body off the floor, you need to reach with your elbow to the opposite knee.
The study of the lower press
For a woman, an ideal press is not only a sign of sexuality, it also has a number of physiological properties. For example, it holds the internal
organs of the small pelvis, protects them from mechanical damage. Therefore, for the fair sex, work on the lower press is more relevant.
There are several basic exercises aimed at exploring this area.
"Bike". A well-known exercise, incredibly effective for women's tummies. To do it, lie on the floor, put your hands behind your head, tear off your shoulders from the surface. Feet in the air "pedal."
"Scissors". This exercise is also performed lying on the floor. Hands should be placed behind the head or under the lower back. Shoulders firmly pressed to the surface. We make cross-shaped movements with straight legs at a distance of at least 15 cm from the floor. Feet can be kept at the same level, but you can lift them up and lower them in the process.
The rotation of the legs. Lying on your back, raise your straight legs above the floor by about 20 cm. It is better to put your hands under the lower back. In this position, make circular movements with your feet first inward, then outward.
Throwing legs behind the head is performed lying on your back. With the hands thrown behind the head, you need to grasp something heavy and stable, for example, the bottom of the sofa, and then slowly straighten the lower limbs behind the head.
Leg pull. Sitting on the edge of a bench (bed, sofa), take your back a little back and rest your hands. Now raise your legs and slowly pull them to your stomach, return to the starting position. Performing this exercise, you can’t put your feet on the floor.
The development of the upper press
An ideal press also implies a good upper structure. This area holds and protects the stomach and lungs. For its formation and strengthening, the following basic exercises exist:
Raising the torso. This exercise can be performed in different ways. Starting position - lying on your back, bend your knees, and bring your hands behind your head. The first embodiment - from the starting position, lift the torso as much as possible. The second option is to raise only shoulders from the starting position, the chin is looking up.
Twisting with raised legs is performed lying on your back. Throw your bent legs onto a fitball (bed, sofa), put your hands behind your head. Twist slowly until it stops and return to the starting position.
If you practice daily at least 15 minutes a day, in a month you will show your girlfriends the perfect press. Photos and videos of a training nature can be indispensable assistants for the first time: it will be easier for you to learn the technique of doing the exercises. Well, of course, be patient, because the perfect female press has not yet been given to anyone easily and quickly.