Being slim is now in fashion. Chubby forms, which were considered the standard of female beauty in the Age of the Enlightenment, have long been in the past. And today every girl wants to have a tight belly, elastic buttocks and thin legs.
This article presents various exercises for the press for girls who can become a powerful weapon in the fight against excess kilograms and deposits on the abdomen. Use them individually or all in one complex, and the results will not take long to wait - visible progress will already be seen with the naked eye after 2 weeks of training.
Where to begin?
Before doing any exercise on the press (for girls) at home, you need to warm up well - this will help to avoid injuries and strains. The warm-up should last 10-15 minutes.
Stand upright, make circular motions, first in one direction, then in the other. Twist back and forth with your hands to "crunch up" and warm up the shoulder joints. Make 5 rotational movements of the pelvis in each direction.
Repeat the same thing with the knee joints, putting your hands on them. Then slowly sit down 10 times. Then you can lie on your back and grind your stomach to warm the muscles of the press. After that you can start their training.
We rock the press with a gymnastics roller
The first thing we'll look at is an amazing exercise for a press for girls at home, which perfectly stretches and trains the abdominal muscles. It is performed with a gymnastics roller.
Sit down on your knees, first putting a mat or towel under them. Grasp both hands with the special handles that are on the roller. Slightly arching your back, start moving slowly with this sports equipment forward until the chest is as close to the floor as possible.
Completely to lay down on a floor it is not necessary, as it is necessary to keep a body in a constant pressure. Then, using the power of the press, go back to the starting position. Do so in three or four ways. It is possible to increase the number of repetitions with each training, but it is better to start small, so that the muscles of the press have the opportunity to get used to the new load.
Such an exercise on the press for girls in the gym makes almost everything, so it very effectively uses all the necessary fibers of the abdominal muscles.
If you have a back or a lower back pain, then it is not recommended to perform it, as this can give you unpleasant sensations.
Lay your back on the floor. Put your hands behind your head, your feet are on the floor, your legs are bent - this is the starting position, to which you can return, having completed one approach.
So, we proceed to implementation. Tear off the feet from the floor in such a way that the legs are parallel to the floor. Do not unclench your hands, touch the right elbow to the left knee. At this time, the left foot, try to squeeze as close to the body as possible, and pull the right one in the opposite direction.
From the outside it should look like crossing an elbow with the opposite knee. After you have done this, repeat the same with the other elbow and right knee. Try to do so about 50 times. With each workout, try to increase the number of repetitions. Two or three approaches should be enough to completely load the muscles of the press.
Twisting on the press
The starting position is the same as in the previous exercise. At the expense of times try to twist as much as possible in the direction of the abdomen, keep your hands in the lock behind your head. At the same time, you can not lift your lower back and sit on your buttocks, as with classical exercises on the press, which are performed on the floor.
At this point, you need to exhale. At the expense of two jerks, try to curl even more forward, breathing out the remains of air in the lungs. After that, go back to the starting position. Try to do about 30 repetitions in two or three ways.
This performance will allow maximum strain on the upper muscle region of the press, which will promote rapid fat burning and improve the relief in this area of the body.
How to choose the most suitable?
Of course, every exercise for the press for girls, mentioned above, is suitable for forming a beautiful relief of abdominal muscles. Among them, there are those that work better on the upper or lower parts of the press, oblique muscles or other peripheral fibers.
Some of them may not like you or be uncomfortable - it's absolutely normal.
Try each exercise on the press (for girls) and select only those in which you will feel the work of the abdominal muscles 100% without experiencing discomfort during training.
In order to feel the effect as quickly as possible, one exercise per press for girls is not enough. Make up your personal complex of them and with pleasure bring your belly in order.
What can I use when doing a press exercise for girls?
The table will help you to practice regularly for the best results. It looks like this:
Twisting on the press