The women dreaming of the flat tummy can receive it thanks to performance of special exercises on the press. Trainings won't take a lot of time, but if you regularly carry out them, fat deposits will leave pretty fast.
Exercises on side muscles of the stomach
Simple exercises will help to pump up side muscles of the stomach literally in the month. Get up directly, bend hands in elbows, palms arrange on the nape, part legs widely. With the exhalation bend the case to the right, feel how side muscles of the stomach and the press strain. Detain situation for several seconds. On the breath become straight. At the following exhalation bend to the left. Perform exercise on 15 times in each option.
When bending try to keep all body in one plane, to send elbows precisely to the parties.
Leave the home position former, take away palms because of the head, hands arrange at the level of the breast. With the exhalation be developed by all case precisely to the left. Try to hold hips that they weren't developed after the case. On the breath return to direct situation. Execute the following bending to the right. Repeat exercise 15 times.
Exercises on the top press
Lay down on the back, extend hands along the body, bend legs in knees, feet arrange on the floor. With the exhalation lift the case to shovels, stretch hands and the breast forward, at the same time press the chin to the neck basis. On the breath fall the back completely by the floor. Execute 20 rises.
Exercise can be complicated: with the exhalation lift the case over the floor and hold this provision of 20 seconds, quietly you breathe. With the breath fall by the floor. Execute 3 repetitions.
Home position former, only hands get for the head and palms arrange on the nape. Ask house to record hands your feet that they didn't come off when performing exercise the floor. Other option be hooked by socks of legs for the case, the sofa or other heavy furniture. With the exhalation execute full raising of the case over the floor, sit down. On the breath, having rounded the back, lay down on the floor. During rise try to direct elbows precisely aside. Repeat exercise 20 times.
Exercises on the lower press
You lie on the back, you hold hands behind the head, raise legs, straighten knees. On the exhalation, straining the lower press, raise the basin over the floor. On the breath lower buttocks on the floor again. Rise try to do small, about 5 cm over the floor. At higher rise you will pump up not the press, and back muscles. Perform exercise 15 times. Former situation. With the exhalation slightly lower legs closer to the floor, on the breath arrange them perpendicular to the case again. Main condition: strongly it isn't necessary to lower legs as it is possible to injure waist muscles. Small range of movement, about 10-15 cm. Perform exercise not less than 15 times.