Being slim is now in fashion. Chubby forms that were considered the standard of feminine beauty in the Age of Enlightenment have long been a thing of the past. And today, every girl wants to have a taut belly, elastic buttocks and thin legs.
This article presents various exercises for the press for girls, which can be a powerful weapon in the fight against overweight and deposits on the stomach. Use them individually or all in one complex, and the results will not take long to wait - visible progress will already be noticed with the naked eye after 2 weeks of training.
Where to begin?
Before you do any exercise on the press (for girls) at home, you need to warm up well - this will help avoid injuries and sprains. Warm up should last 10-15 minutes.
Stand straight, make circular movements of the head, first in one direction, then in the other. Twist your arms back and forth to “crunch” and warm up the shoulder joints. Do 5 rotational movements of the pelvis in each direction.
Repeat the same with the knee joints, putting his hands on them. Then slowly sit down 10 times. Then you can lie on your back and rub your stomach to warm up your abdominal muscles. After that, you can start their training.
Swing press with gymnastic roller
First of all, let's take a look at a terrific exercise for girls at home, which perfectly stretches and trains the abdominal muscles. It is performed with a gymnastic roller.
Sit on your knees, after putting a mat or towel under them. Grasp the special pens on the roller with both hands. Slightly arching your back up, start slowly pushing this projectile forward until the chest is as close to the floor as possible.
It is not necessary to fully lie down on the floor, as the body must be kept in constant tension. Then, using the power of the press, return to the starting position. Perform three or four approaches this way. It is possible to increase the number of repetitions with each workout, but it is better to start small so that the abdominal muscles have the opportunity to get used to the new load.
Such an exercise on the press for girls in the gym does almost everything, so it very effectively uses all the necessary fibers of the abdominal muscles.
If you have a back or lower back pain, then it is not recommended to perform it, as this can give you discomfort.
Lie back on the floor. Put your hands behind your head, feet on the floor, legs bent - this is the starting position to which you can return, completing one approach.
So, we proceed to the implementation. Tear off the feet from the floor so that the legs are parallel to the floor. Without extending your arms, touch your left elbow with your right elbow. At this time, try to press the left leg as close as possible to the body, and the right leg in the opposite direction.
From the outside, this should look like crossing the elbow with the opposite knee. After you have done this, repeat the same with the other elbow and the right knee. Try this about 50 times. With each workout, try to increase the number of repetitions. Two or three approaches should be enough to fully load the abdominal muscles.
The starting position is the same as in the previous exercise. At the expense of time try to twist as much as possible in the direction of the abdomen, hands in the lock behind the head. In this case, you can not raise the lower back and sit on the buttocks, as with the classic abdominal exercises that are performed on the floor.
At this point you need to exhale. At the expense of two jerk try to twist forward even more, exhaling the remnants of air in the lungs. After that, return to the starting position. Try to do about 30 repetitions in two or three approaches.
Such a design will maximize the tension of the upper part of the abdominal muscles, which will contribute to the rapid burning of fat and improve the relief in this area of the body.
How to choose the most suitable?
Of course, each exercise on the press for girls, given above, is suitable for the formation of a beautiful relief of the abdominal muscles. Among them are those that better work on the upper or lower parts of the press, obliques, or other peripheral fibers.
You may not like any of them or be uncomfortable - this is absolutely normal.
Try each abdominal exercise (for girls) and select only those in which you will feel the work of the abdominal muscles 100% without experiencing discomfort during your workout.
In order to feel the effect as quickly as possible, doing one exercise on the press for girls is not enough. Make your personal complex of them and happy to bring your belly in order.
What can you use when performing an exercise on the press for girls?
The table will help you practice regularly for the best results. It looks like this: