The most effective exercises on a press for women

Any girl wants to have the beautiful and tightened body, and folds in a stomach zone always upset the owners. Therefore many are interested what exercises on a press for women who they could carry out houses exist.

Anatomy

Belly muscles belong to the muscles bark forming a muscular corset together with femoral and buttock muscles.

Muscles of a peritoneum include:

1. Direct muscles which are on the right and to the left of the center and last from a thorax to a pubis.
2. Internal and external oblique muscles — also are on the right and to the left of a straight line, frame the central region and breasts originate sideways. Above fasten for the lower edges, below — to a pubic bone.
3. Cross muscles — the deepest layer of a muscular system of a belly zone. They are located in the form of a belt which keeps the bodies which are in a peritoneum.

Get acquainted with a set of exercises for morning exercises for women.

The best exercises on a press for women

Zones of a press it is the best of all to train according to the following scheme:

• at first — the lower press;
• behind it — top;
• in the last turn — oblique muscles.

There is a description below how to pump up a press in all three zones.

For the lower press

We give a set of exercises for the lower press.

Bicycle (1st option):

1. You lay down on a floor, having strong pressed to it a waist and having extended hands along the case.
2. Raise legs and bend them in knee joints. Make them the movements imitating torsion of bicycle pedals.
3. It is necessary to keep equal and smooth breath.
4. Three approaches on 15 repetitions.

Bicycle (2nd option):

1. Initial position, as well as in the previous exercise, but hands — in the lock on the back surface of a neck.
2. Exhaling, raise the lower extremities. Right bend in a knee joint and connect to an elbow of the left hand. The left leg remains a straight line.
3. Execute movements by other leg.
4. On both legs it is necessary to make ten movements, making couple of approaches.

Important! Classes pumping of a press need to be given after the general training which has to warm a muscular system enough. If to break this order — the threat of an injury of back will appear.

Scissors:

1. Laying down on a rug, nestle on it a waist. Straighten legs, arrange hands along the case.
2. Raise the lower extremities on 50 cm over a floor.
3. Exhale, stretch in sides of a leg a little. Inhale, having again reduced them.
4. To do 3 approaches on 15 times.

Further — two exercises with a gymnastic roller.

The first:

1. Being kneeling, you hold a roller before yourself on a floor, leaning on it the straightened hands.
2. Give a ride to a wheel forward, at the same time lowering the case before contact of a breast and hips.
3. Come back to an initial position the return movement.

The second:

1. Initial position — as well as in the previous exercise.
2. Smooth swing of a roller forward as much as possible incline the case until contact with a flooring thorax.
3. Small pause — and the return movement return a body to an initial position.

Exercises with a wheel to repeat in 2 approaches on 10 times everyone.

Important! You should not expect that by means of occupations for a press it will manage to be pumped up for few weeks: for this period you will be able only to accustom muscles to loadings. Notable results are achieved by a regular training within 1–2 months.

For the top press

In fight for a beautiful stomach effective twisting (kranch) and deflections will also be.

Twisting:

1. Lay down on a back, bend knee joints, under a waist put the towel curtailed by the roller (it is necessary that the backbone was not overstrained), put hands on the back surface of a neck.
2. From this situation raise a body and stand for 4–5 seconds.
3. To do on 10 repetitions in two approaches.

Deflection:

1. Lying on a stomach, extend legs. Toes rest against a flooring, hands — in a hitch behind on a neck.
2. Having made a breath, raise an upper body, densely pressing raising of soles to a flooring.
3. Stop in this point, and make 8 cycles a breath exhalation at slow rate.
4. Do two approaches on ten repetitions.

Letter T:

1. Starting position — a position for push-ups on a floor.
2. Transferring body weight to the right hand, make a turn and lift left up so that the case and hands represented letter T.
3. Remain in such situation 3 seconds, and come back to the previous pose.
4. Make two approaches on ten repetitions on each party.

Inclinations back:

1. Starting position: sitting on a floor with the bent legs, to straighten a backbone, to give hands the palm back forward up.
2. To strain muscles of a peritoneum, to bend hands, and to squeeze fingers in a fist. Slowly deviate before formation of a corner in 45 ° between a body and a flooring back.
3. Remain for couple of seconds in this position, and then accept a former pose.
4. Do 10 repetitions.

On side muscles

These muscles provide beauty of a waist at girls therefore they need to be trained regularly too.

It is important! Remember that at loads of side muscles the moderation and care is necessary, otherwise muscle growth in this part of a body can add a waist excess volume.

Exercises for a standing position.

The first:

1. Place legs more widely and bend in knee joints a little. Hands — are linked on a nape.
2. Carry out inclinations to the right and to the left, without turning the case.

The second:

1. You hold legs exactly, hands — on the back surface of a neck.
2. Make a body sinusoidny movements, increasing amplitude from a small corner to 90 °, and then again returning to smaller.

The third:

1. Get the left leg for right, raise the right hand and stretch to the left.
2. Then — the same in other party.
3. Make two approaches on ten times.

Video: technology of performance of stomach exercises in a standing position Exercise for a sitting position:

1. Sit down on a floor, extend legs forward, and raise hands up.
2. Serially bend to each leg, trying to reach hands fingers.
3. To enhance result, carrying out exercise, it is possible to deploy the case towards an inclination.
4. Make two approaches on ten repetitions.

Exercises for a prone position.

The first:

1. Lay down on a rug, clamp a ball between the bent knees and turn them to the left. Hands in the lock on a nape.
2. Raise a body, holding a waist pressed to a floor.
3. Repeat exercise with the turned knees to the right.
4. Make two approaches on ten repetitions.

The second:

1. Lying on a floor and having bent in leg knees, set the left heel against the right knee. Press the right hand to a nape, and put the left palm on the corresponding hip.
2. Straining a press, the right elbow stretch to the left knee.
3. Repeat exercise on the contrary.
4. Make eight repetitions on each party in 2 approaches.

The third:

1. Lying, raise the bent legs in the direction aside from a chin as if you wish to touch a shoulder a knee. Hands along a body.
2. Change legs.
3. Execute 2 approaches on 8 repetitions.

Video: technology of performance of stomach exercise in a prone position

Whether you know? Thanks to scientific research of scientists from San Diego (USA) by means of an electromyography method (diagnostics performed to studying a condition of muscles), it was established that the most effective stomach exercises are bicycle, level, kranch and a raising of legs on a crossbeam.

How many times a week and in what time of day to be engaged

Giving classes for an abdominal press of the house, you need to be defined with days and time when you are able to do it. Fitness instructors advise the following schedule:

1. 30-minute occupation three times a week will be the most optimal variant for obtaining good results, studying on 10 exercises in 2 approaches.
2. It is possible to be engaged every day 15 minutes.
3. Exercises need to be carried out before meal in the morning.
4. Do not take a long break between occupations.

We advise to learn more about the best static stomach exercises.

Healthy nutrition — an important argument of a beautiful press

If you want to receive the tightened belt, physical activities need to be accompanied with the healthy nutrition useful to the muscular system of a press. It will increase your chances to get rid of excess fat in this zone.

During trainings the need of an organism for the energy resource consisting of carbohydrates, fats and proteins increases. Their role consists in the following:

• thanks to carbohydrates in an organism the glikogenovy stock is formed (a power source for muscles);
• fats help to synthesize hormones;
• proteins are a construction material for muscle cells.

The diet has to consist from:

• low-fat meat;
• fruit;
• vegetables;
• nuts.

It is impossible to abuse the following products:

• bakery products;
• sweets;
• oil.

It is necessary to exclude from a diet:

• semi-finished products;
• fast food;
• sweet sparkling water.

Also the sufficient drinking mode which will support water balance in an organism is important. During trainings it is recommended to drink waters not less than 2.5 l/days.

Whether you know? Swinging a press, it is impossible to reduce fat deposits on a stomach — these exercises only strengthen muscles in this area. Hated deposits of fat are eliminated by means of active lifestyle and healthy nutrition.

Examples of programs of pumping of a press

Lower in tables — two approximate versions of the programs of pumping of a press calculated for 30 days. The first option:

Days	Raising of the case (how many times)	Twisting (how many times)	Raising of legs (how many times)	Level
1	10	5	5	5–10 sec.
2	20	8	8	12 sec.
3	25	10	10	15 sec.
4	day of rest
5	30	12	12	20 sec.
6	35	15	15	25 sec.
7	40	20	20	30 sec.
8	day of rest
9	45	30	30	35 sec.
10	50	50	30	38 sec.
11	55	60	33	42 sec.
12	day of rest
13	60	70	40	50 sec.
14	65	85	40	55 sec.
15	70	90	42	60 sec.
16	day of rest
17	75	95	45	65 sec.
18	80	100	48	70 sec.
19	85	110	50	75 sec.
20	day of rest
21	90	115	52	80 sec.
22	95	120	55	85 sec.
23	100	125	58	90 sec.
24	day of rest
25	105	130	60	95 sec.
26	110	140	60	100 sec.
27	115	145	62	110 sec.
28	day of rest
29	120	150	62	115 sec.
30	125	160	65	120 sec.

Apparently, during the described 30-day program of trainings, days of rest are necessary. It is also possible to adjust number of repetitions of exercises and time spent for them depending on your opportunities.

Important! The fat which is in area of a peritoneum is considered the most dangerous among deposits on a body as can become the cause of diabetes, stroke and other dangerous diseases.

The second option:

Days	Exercise	Number of times
1	direct twisting with rise on 30 °	3 approaches on 5 times
2	full raising of the case	3 approaches on 10 times
3	diagonal twisting	3 approaches on 10 times
4	hung on a crossbeam with raising of the lower extremities at right angle	3 approaches on 5 times
5	hung with raising of the lower extremities on 45 °	3 approaches on 5 times
6	leisure

Then within 4 weeks you repeat a complex, adding on every week to each exercise on one approach. Thus, making the described exercises on swing of a press in house conditions and also adhering to the correct diet, it is quite possible to achieve good results and to have a beautiful body. The main thing at the same time — regular trainings and motivation.