10-minute workout for a strong press

warm-up

Before the start of training you need a little warm up and stretch the abdominal muscles. Perform the exercises three to four times in each direction:

1. body turns standing.

2. Feeding the body forward with straight arms.

3. Tilts sideways.

Training

All exercises are performed for 30 seconds. Put the timer and go!

1. Removal of the knee strap

Stand in lath: Hands under shoulders, legs straight, abs and buttocks strained stomach does not sink. Alternately lift the knees. Keep your lower back.

How to simplify: put on the floor of the forearm, alternating knees touch the floor.

2. Removal of the knee in the side bar

Stand in the side bar, pull the upper hand over his head, put his feet cross: the upper back, lower front. With an exhalation bend your upper arm and a leg and connect the elbow and the knee, and then return to the side bar.

How to simplify: Put the lower leg at the knee, and hand - on his forearm.

3. "Cliffhanger" with the removal of the knee laterally

Stand at the bar, bend one knee and pull it diagonally to the opposite arm. With the jump my legs, turning the knees toward the opposite hand. Perform each exercise intensively. Try not to lift your shoulders and do not hold your breath.

How to simplify: take out his knee toward the opposite hand without jumping.

4. V-shaped hull ups edgewise

Lie on your side, straighten your legs. Lower the hand lying on the floor at an angle of 45 degrees from the body, the top pulled over his head. Exhale at the same time lift the torso and legs. Leaning on his elbow lower arms, touch the top-to-toe. Repeat on the other side.

How to simplify: lift arm and one leg.

5. ups on the side of the body

Lie on your side, the lower arm put on his elbow. Arm is clearly above the elbow. The upper hand put on the belt. Cross your feet to the upper was the front.

Tear off the hips off the floor and lift them as high as possible, and then sank to the floor. Repeat on the other side.

How to simplify: Leave knee lower leg on the floor.

6. Twisting is not until the end

Sit on the floor, bend your legs at the knees at an obtuse angle, place the foot on the heel. Hands bend the elbow and connect the brush.

With an exhalation post body back while turning the body to the side. Touch floor elbow and climb back. When you go back, very annoying press. Repeat on the other side.

How to simplify: do not touch the floor with his elbow, just turn to face, straining press.

7. Breeding feet with a jump of strips

Stand in the bar on the forearms. With a jump spread the legs, then return to their original position.

How to simplify: Perform each exercise with no jumps, puts down his legs apart one by one.

Hitch

After training the workers need to stretch your muscles. To do this, fit the three extensions.

Pose child

Sit on your knees, lie down on his stomach on the hips, hands pull ahead. This pose stretches the back muscles. Hold it for 10-15 seconds, and then move on to another stretch.

Traction on the stomach

Lie on the floor on his stomach, hands under shoulders. Squeeze the body upstairs, leaving her hips on the floor. If you can, you straighten your arms. This pose stretches the abdominal muscles. Hold it for 10-15 seconds, and then return to the child's posture.

The inclination of the side sitting

Sit cross-legged, cross-legged. One hand on the floor, pull the other up and stretch in the opposite direction. This pose stretches the obliques.

---

You can repeat a set of exercises alone or include it in the beginning of your workout. In the latter case, perform stretching exercises at the end of the session.

see also

• 7 simple and effective exercises for the press →
• 8 best exercises for weight loss →
• 7 simple ways to remove belly fat without dieting and gym →