Muscles of the press should be developed to not only men, but also women. It is always pleasant to find in himself the equal and flat stomach, instead of fat weight. Various boards show perfect women's bodies that awakens desire to perform stomach exercises.
Instruction
1. If you resolved to swing the house press, choose time and days of occupations. Experts consider that it is the best of all to do all physical exercises in the mornings. Three times a week are desirable to swing the press on one hour. There are several options of exercises for stomach muscles.
2. Perform exercise under the name twisting. Do this exercise in the prone position. Legs in knees have to be bent at this time, hands are fastened behind the neck, and elbows need to be parted in the parties. Perform exercise, slowly lifting case top, and then also slowly try to fall by the floor, receiving the home position. Pay attention that throughout all exercise the waist needs to be pressed to the floor densely. This exercise needs to be performed on 50 twisting in three approaches.
3. Start with the following exercise - diagonal twisting. It is the second in development of the press. For performance receive it the same home position, as well as in the previous exercise. Diagonal twisting needs to be carried out, touching by the knee elbow. In the beginning it is worth touching by the right elbow, and then left. Perform this exercise on 30 twisting in three approaches.
4. Then execute the return twisting. It contributes to the development of the lower muscles of the press. For its performance it is necessary to lay down on the floor and to put hands along the body. Perform exercise, raising legs up, and on reaching the maximum bend of the body tear off the basin from the floor and try to raise legs before emergence of big tension in muscles. Then slowly receive the home position.
5. For exercise performance "the belly vacuum" get up on all fours and try to hold the back in horizontal position directly. Exhale all air from lungs and relax stomach muscles. Then tuck the stomach in in yourself. Without holding the breath, tuck the stomach in most inside and detain him in such situation for 20 seconds. Begin with 12 repetitions then increase up to 25.