6 exercises for the press that really work

Gain coveted blocks on her stomach is not too difficult if you follow the correct diet and to do exercises that you'll find in this article.

Side strap

• Starting position. Reclining on her side, with an emphasis on one hand.
• Technics. Leaning on his elbow and feet, lift the hips so that the body is elongated along a straight line. Lock body 15 seconds at the side bracket. Smoothly return to a starting position.
• Breath. When lifting body - inhale when lowering - exhale.
• The number of repetitions. Basic level: 2 sets of 15 seconds. Middle level: 3 sets of 30 seconds. Advanced Level: 4 sets of 60 seconds.

Twisting with lifting knees

• Starting position. Sitting, arms wrapped around his knees.
• Technics. Pull the legs forward, and the body at the same time pull back. It is important that no heel or back thus should not touch the floor. Then lift both the body and the legs to the starting position. There is a variation of this exercise, where the hands rest on the floor.
• Breath. Down - inhale, up - exhale.
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• The number of repetitions. Basic level: 3 sets of 10 times. The average level of 4 sets of 20 times. Advanced Level: 5 sets of 30 times.

torso twists

• Starting position. Sitting, legs extended forward.
• Technics. Reject body back a little, arms stretched forward. Rotating through the body to the right and to the left.
• Breath. Breathe in and out at the extremes in your comfortable pace.
• The number of repetitions. Basic level: 3 sets of 10 times. The average level of 4 sets of 15 times. Advanced Level: 5 sets of 25 times.

Twisting with their feet

• Starting position. Lying on the back, arms spread out to the sides, the legs are lifted upwards at an angle of 90 °.
• Technics. Raise your body and get your hands up to the ankles. Slowly return to starting position.
• Breath. When lifting body - inhale when lowering - exhale.
• The number of repetitions. Basic level: 3 sets of 10 times. The average level of 4 sets of 20 times. Advanced Level: 6 sets of 30 times.

Cross scissors

• Starting position. Lying on his back, right arm under his head, pulled the left side. In this case, the right leg is extended freely, while the left is bent and rests stupnoy the floor.
• Technics. Lift the right leg straight, so that it forms an angle of 90 °, the same time touch the fingers of his left hand up to her ankles. Return to the starting position.
• Breath. Torsional Inhale while returning to the starting position - exhale.
• The number of repetitions. Basic level: 3 sets of 10 times. The average level of 4 sets of 15 times. Advanced Level: 5 sets of 25 times.

Alternately lifting the legs in the supine position

• Starting position. Lying on his back, hands behind his head.
• Technics. Raise the first one leg so that it forms an angle of 90 °, and then the second. Linger a little bit in this position, and then lower your legs at a time.
• Breath. When lifting the legs - inhale when lowering - exhale.
• The number of repetitions. Basic level: 3 sets of 15 times. The average level of 4 sets of 20 times. Advanced Level: 5 sets of 30 times.

We hope that this collection of exercises will help you to quickly find a flat stomach and relief. The main thing - do not be lazy, systematically engaged to comply with the diet, and soon you will not find out!