Elastic press - pledge not only the beautiful figure, but also good health. However not only the flat stomach, but also the slender waist is important for women. Swinging the press, consider this circumstance and pay attention not only to direct, but also oblique muscles of the stomach.
Instruction
1. Fitness coaches believe that too intensive study of the upper and lower muscles of the press "expands" the waist. To avoid this effect, be not fond of simple twisting. Diversify them with turns, spins of the case, deflections, bendings.
2. Don't forget about cardioloadings. They will help to prepare the organism for trainings and will burn excess calories. Before starting the set of exercises, dance at fast pace, jump on the jump rope or work on the racetrack.
3. Do exercises in the morning, on the hungry stomach. So combustion of fats will be more intensive, and the waist will begin to be narrowed. Begin with one repetition and gradually increase quantity of sets, having a rest between us for 30-60 seconds.
4. Very effective exercise for creation of the relief press - classical twisting. Lying on the back, put feet on the floor, having bent legs in knees. Stuff up hands for the head, without linking them in the lock. On the exhalation raise the top part of the trunk, tearing off shovels from the floor. Don't help yourself hands, stomach muscles, but not necks have to work. Hold the breath for several seconds, straining the press, and then slowly return to the home position. Repeat exercise of 15-25 times.
5. The difficult lower press in study is well affected by the return twisting. Lying on the back, lift zero bent in knees. On the exhalation press knees to the chin, raising hips. Hold the breath for 5-6 seconds and lower legs on the floor.
6. The oblique muscles of the stomach which are responsible for the slender waist well develop twisting "Bicycle". Lay down on the back, put hands along the body, legs on weight at right angle. On the exhalation pull the left knee to the right elbow, at the same time extending the right leg. Hold the breath and strain the press to feel muscle work. Return to the home position. Execute till 10-15 exercises for each leg.
7. Turn over on a stomach. Leaning on the straightened hands, bend legs in knees. Slowly exhaling, reach socks for the nape, straining the press. Be late for several seconds and relax. Repeat 10-15 times.
8. Try one more effective exercise for oblique muscles of the stomach. Being kneeling, extend straight arms forward. On the exhalation sit down to the left, at the same time doing the arms swing to the right. You hold the back directly. Return to the home position and repeat exercise in other party. Try not to be filled up sideways. You watch that the press constantly was in the tone, it will force to work not only slanting, but also direct muscles of the stomach.