The female ideal of beauty is a slender figure, a tightened tummy, a thin waist. Not everyone succeeds in maintaining such parameters, since after giving birth or with a set of extra pounds, the stomach begins to grow with fat. It is difficult to remove, so perseverance is required. Performing the exercises below will help to disappear with extra centimeters at the waist, and your abdominals will become more pumped up.
A weak press contributes to problems in the abdomen. Therefore, it is these muscles that must be supported in order for the figure to please you. Also do not forget about the lateral muscles, in this case, with the help of training, you will form a beautiful waist.
If you started using these exercises as a means of losing weight, then change the diet as well. No need to eat flour and sweets in kilograms. No training will give the proper effect, if you do not follow a rational diet.
So, let's consider what exercises for the press will help you tighten your tummy. Start your workout by warming up. To do this, for 3-5 minutes, perform rope jumping, running in place and other intense movements. The most important thing is that you feel how you become more energetic and mobile.
Lie on your back, put your fingers in the “lock” behind your head, bend your legs a little at the knees. As you inhale, lift the body up, while exhaling, lower yourself to the floor completely. Repeat 18 times. Then complicate it by adding intermediate short exhalations when lifting. The abdominal press will strain even more. So, the starting position is the same. Breathe out a little, tear your back off the floor. Then immediately exhale a little more, rise higher. And take a third exhale, having performed the maximum rise. As you inhale, drop to the floor. Repeat exercise 18 times.
The system of exercises for the press should include a load on the lower abdomen. Lying on your back, place your palms under the basin. When exhaling, tear off your legs from the floor, lift them perpendicular to the body. As you inhale, slowly lower them without touching the surface. Complete at least 18 lifts.
Without changing position, we proceed to the next exercise. Bend your legs at the knees, pull to yourself. On inspiration, straighten them and place them above the floor at a height of no more than 5 cm. With an exhalation, bend your knees again and direct them to your chest. Repeat exercise 18 times.
We turn to the study of oblique muscles of the abdomen. Put your heels as close to your hips as possible, and your legs together. Inhale, curl around your waist, place your feet on your right thigh. With an exhale, raise your feet above the floor, repeat twisting to the other side. Perform at least 20 exercises in each direction.
The abdominal press will pump well if you work with both the upper and lower abdominal muscles at the same time. Leave the starting position as before. With an exhale, simultaneously stretch towards each other with your knees and body. As you inhale, lower your back to the floor and straighten your legs above the floor. Similarly, fold 20 more times.
Take your feet away from your hips, but leave your legs slightly bent, arms stretch out in front of you. With an exhale, fully raise the body and lean toward your hips. As you exhale, lower yourself onto your back. Make 17 more lifts. This exercise can be complicated by picking up a dumbbell. In this case, get your hands behind your head, and as you exhale, place them at chest level and continue lifting the body. With an exhale, lower yourself onto your back, and again bring your hands behind your head.
Keep your legs bent at the knees, lie on your right thigh, keep your hands behind your head. With an exhale, lift the body off the floor, while inhaling, lower yourself to your back. Repeat exercise 18 times. Then curl at the waist in the other direction. Perform another 18 body lifts up.
Do this set of exercises every other day, and you will notice how the abdominal muscles become more toned and you have a beautiful waistline.