Exercises on the press will help to make the beautiful flat tummy in house conditions. In 3–4 weeks of regular daily trainings the first results will appear — the skin on the stomach will become more elastic, and muscles considerably will become stronger.
Will help to remove fat folds in the waist and sides of exercise on the press for girls. It is necessary to do them every day on 2–3 times. Loading is increased gradually — to optimum add 1–3 repetitions of each exercise a week. In the month you will notice the first results — skin will considerably be tightened, muscles will become stronger, the plasticity and flexibility will improve.
Raising of the trunk by 45 and 90 degrees
Raising of the trunk — some of the most effective exercises on the top press for girls. In house conditions they are done lying on the back. During performance of exercises it is necessary to monitor breath: in the home position take the breath, and when raising the case — the exhalation. It is impossible to hold the breath at all.
Beginning to do better exercises on the press according to the scheme of 10 repetitions in 3 approaches. Rest between approaches — no more than 1-2 minutes. To make the training of the most effective, try to keep press muscles in suspense constantly.
Russian twist
Exercises on oblique muscles of the press are quite often called trunk turning and rises with turn. Such training appears in videocourses by foreign fitness bloggers under the name russian twist. At the correct performance of exercises the fat layer on sides and the waist decreases, the beautiful relief is formed.
Exercise of russian twist is done in the prone position. Legs bend in knees. Beginners can plant the feet against the table horizontal bar, and advanced sportswomen — to lift them at an angle in 45 degrees from the floor. Hands bend in elbows, link fingers in the lock, part elbows in the parties.
During the training the breath has to be frequent and measured: the breath in the home position, exhaled — at turn of the case. The number of repetitions — 30–40 times. Every week add 3–5 turns of the case.
Leg raises by 45 and 90 degrees
Leg raises by 45 and 90 degrees belong to exercises on the lower press. Carry out them on 10 times in 3 approaches. In 2 weeks the number of repetitions increase. During the training, press muscles, but not hips have to strain. Try not to strain the neck and muscles of the shoulder girdle.
Level
The level surely enters the complex of house stomach exercises for girls. It allows to strengthen muscles of the stomach, the back, buttocks, legs. During the stance in the level breathe slowly and measuredly. The body ideally has to form the straight line. Arms can remain straight or bent in elbows. The stomach in is tucked, buttocks and hips are strained.
Stand in the level of 20-40 seconds. Over time duration of performance of exercise is led up up to 2 minutes. For increase in load of the shoulder girdle and muscles of the press it is possible "to go on hands" in the level, straightening hands, and then placing emphasis on elbows.
Bicycle
The acquaintance much the bicycle also treats effective exercises on the press for women. Daily trainings will help to remove the fat which settled below the waist, to strengthen the lower part of the press. The imagined pedals twist at an angle in 90 or 45 degrees from the floor. Exercise performance duration — not less than two minutes.
Even the most effective exercises on the press for women won't bring impressive results without diet. Try to calculate correctly daily caloric content, exclude harmful products from the diet and daily be engaged. For the month of work on yourself in such mode you will get rid of 5–7 kg and will remove up to 3–5 cm the waist, sides and hips.