The gymnastic roller is very effective and incredibly simple exercise machine capable it is quite good to strengthen muscles. Especially it concerns belly area as the most part of exercises is aimed just at their development.
Before performance of exercises consult with the doctor. The fact is that because of big load of lumbar department quite often there are injuries. Besides there can be individual contraindications. Therefore if you are not in the best sportswear, month - another work the general physical exercises, paying special attention to the training of muscles of the back and stomach.
During performance of exercises it is necessary to breathe correctly. Inhale, inclining the trunk, and exhale, straightening it.
The main exercise with the roller – extensions, being kneeling. Receive the parterre stance, put the gymnastic roller before yourself, properly lean on the wheel of the roller and straighten hands. You have to feel stability from clamping force. Begin to move slowly the roller forward until you touch with the breast of hips. Return to the home position, having performed exercise upside-down. Make 10-12 repetitions on 2-3 approaches.
There is also other option of performance, however it demands bigger physical training. Initial situation same, as in the previous option. Put the gymnastic roller a little further. Begin to move the roller forward and gradually, very smoothly, fall as low as possible. Ideally you have to reach the breast the floor surface. After that for several seconds make the pause, allowing your muscles to stretch properly, and then return to the home position. Frequency of approaches and repetitions same.
Lay down on the stomach, having well leaned hips against the floor. Put the roller ahead, straighten hands and strongly grab the exercise machine. Begin to tighten the roller closer to the press, without tearing off hips from the floor and bending the trunk. Stop as soon as you feel severe stretching. Be recorded in this situation for several seconds, and then again lie down on the stomach. Repeat 8-10 times on 3-4 approaches. The following provision will be suitable for the training of oblique muscles of the press. Sit down on the floor, having straightened legs forward and having put them together. Put the gymnastic roller on the right, take it hands and begin the movement aside. Continue the movement until you touch by the floor breast. At the same time it is desirable not to stoop the back and not to bend the leg, then exercise will allow also it is quite good to stretch these muscles. Return to the home position and repeat it in other party. In total it is necessary to make 4-5 repetitions in each direction on 1-2 approaches.
For convenience of performance it is better to get the special gymnastic rug.
If you have the quite good extension and strong muscles, you can perform exercise from the standing position. Put legs shoulder width apart, put the simulator for the center, lean hands and slowly begin to move forward. At the same time you have to feel huge load of all muscles of the body and also rather strong strain of muscle and ligaments in back area of hips and the waist. Continue the movement until you touch by the floor breast, then return to the home position. It is necessary to make 8-12 repetitions on 3-4 approaches.