10-minute workout for an ideal press

Today, in our training schedule - work on the press. We suggest that you spend just 10 minutes, which will bring you to one more step toward the smart and beautiful belly. After 10 minutes - it is so small, even if you add 5 minutes to warm up before exercise and another 5 - stretching after.

When working on the pressure of the problem is that a simple burning more calories during the workout for beautiful cubes insufficient as abdominal muscle is composed of many and should specifically study each. This means that you need to perform a variety of exercises with the ups and twists in different directions, and with a large number of repetitions. Only then do you get to work all muscles, even the deepest, lazy, and get the desired result.

This training consists of two supersets. In each of them - two exercises that will need to carry out in one go. After doing the three approaches - a break for 60 seconds. Time for rest between supersets and 60 seconds.

Superset № 1

One approach 30 feet of ups + 30 climbs in the side bar (15 hoists on one side, 15 - on the other). Then - a 60-second rest and the following approach.

1. Lifting the legs in vise

Not necessarily lift your legs up as high as it is shown in the video, to raise enough so that the angle between the thighs and the body was 90 degrees. The main thing - to fix your body so that it does not wobble, and lift your legs only with the help of abdominal muscles rather than the hip flexor.

Simplified version - the exercise on the wall bars or special simulator with emphasis on the elbows and special support for the back.

2. Side strap with ups

In the upper position Hold for a few seconds and return to starting position. Perform one approach to 30 repetitions (15 per side) immediately after ups legs in vise.

Superset № 2

This superset is the same as the previous one: 30 repetitions rollings with a barbell and immediately without rest 30 twists standing with medical ball. Then relax for 60 seconds, and perform the following approach. All must be done three of these approaches.

1. Rolling over the bar

In this case, a special movie that could easily replace you post.

2. Twisting standing with medicine ball, or exercise "woodcutter"

Follow the twists 15 each way.