It is difficult to find the woman who wouldn't dream of the slim and beautiful figure. Well developed relief press is not only effective appearance, but also your health. The set of exercises which can quite be carried out in house conditions will help you to improve the condition of muscles of the stomach significantly.
Instruction
1. To become the owner of the beautiful relief press, there is enough 20 minutes of daily trainings. You aren't lazy and observe regularity of occupations. Having reached the desirable, don't stop the training and maintain the achieved result.
2. You hold the training or on an empty stomach, or in 2 hours after meal. Do exercises of the complex one behind another, don't distract. Try not to make long pauses between approaches and in the course of performance of exercises.
3. Perform all exercises lying on the back, on the floor. Do 2 approaches on 15 times for each of them, except for the last. It demands the maximum number of repetitions. Movements have to be fluent, stretching, soft. You don't hurry and monitor breath.
4. In the first exercise of the leg bend and put on width of shoulders. On the exhalation reach for knees, at the same time link hands in "lock" on the nape. Then on the breath return to the first position.
5. Without taking the break, you pass to the following action. Same home position. Exhaling, slowly tear off shoulders from the floor and reach on outer side of the body palms serially for left, for the right heel, returning to the first position. At the same time press the waist to the floor. Have a rest 10-15 seconds.
6. Using the same home position, having connected hands in "lock" on the nape, on the exhalation at the same time raise the shoulders and legs which are slightly bent in knees. Smoothly reach for legs, you watch that muscles of the basin, the press and hips worked. On the breath receive the home position.
7. The last exercise represents short reductions of muscles of the prelum abdominale. On the exhalation raise shoulders, straighten and connect hands (the right palm over left) and, having arranged them between knees, last forward. Having exhaled, return to the home position.