Simple abdominal exercises
Health / / December 19, 2019
Work on the press and the sides is one of the most laborious and complicated, since this involved a huge amount of muscle, which ultimately helps us not only look beautiful, but also help maintain good posture and proper operation of the internal authorities.
I have to say, that you are not tempted by an easy solution to the problem - it will still be difficult. It is only at the first approach may seem easy. If you've paid attention to the "classic" swing press (knees bent or straight legs and lifting body up), do these abdominal exercises will be difficult, if only because these muscles are practically It worked.
In fact, people who talk about mistakes made while working on the press, it is possible for a long time and to allocate for this purpose a separate topic. Likewise, consider the fitness experts Jill Miller and Eva Pelegrin. The standard for a lot of work on the press includes only the external muscles. A study of the internal abdominal muscles remain on the sidelines. Those who deal with the fitness instructor will understand what I mean. Therefore, I try to be brief.
Exercise № 1
![Working on press and sides: 6 simple exercises width = We are working on press and sides: 6 simple exercises](/f/50ac6705222fd170c095945181b69f50.jpg)
Lie on your back, arms breed around and fix the back so that the blade lying on the floor. Slowly raise both legs together to a right angle with the body, and also slowly lower the right. Detain without putting your feet on the floor for one deep breath and go back to the starting position.
Perform two sets of 10 times on each side alternately.
Exercise № 2
![6 Core Truths](/f/733ee904c816668cafa7165393a5b837.jpg)
![We are working on press and sides: 6 simple exercises how to swing a press](/f/6b239f9fdf4c1112be2b580cbb506e5d.jpg)
Lie on your back, legs bent, knees together, feet on the floor, arms lie along the body. Slowly inhale simultaneously allot arms back behind your head and lift up the pelvis and the spine (vertebra by vertebra). On the exhale slowly return to starting position. Perform 7-10 repetitions.
Exercise № 3
![We are working on press and sides: 6 simple exercises how to make a beautiful waist](/f/c9a9dd6a1c9dd8028de8100a9cbddde1.jpg)
Placed under the pelvis small pillow or folded towel. Arms straight over his head, lying on the floor, palms up. Slowly lift the left leg up to a right angle with the body, left leg straight and slightly raised above the floor. Is retained in this position for 30 seconds, breathing deeply. Return to the starting position and do the same thing with the left foot. Perform 15 turns on each leg.
Exercise № 4
![We are working on press and sides: 6 simple exercises how to swing the lateral abdominal muscles](/f/cb9a3bfc7a8098d836692536345edc18.jpg)
Sit on the floor, grab a little weight. Knees slightly bent, belly button pulled in, the abdominal muscles are tense, back straight. You start moving weight from one side to the other, constantly keeping in suspense muscles press. Performing 2-3 sets of 10 times on each side. And do not forget to breathe!
Exercise № 5
![We are working on press and sides: 6 simple exercises how to achieve beautiful belly](/f/e77e36693fa23a9100e89cafd8e872d1.jpg)
Squat on his toes at shoulder width apart, hands rest against the floor with his hands, stomach in. Turn the body to the left and vypryamlete right leg, pelvis and left knee revealed. Return to the starting position and change legs. My feet need quick, on each side for 10 reps. Run 3 to 5 approaches.
Exercise № 6
![6 Core Truths8](/f/2fefb00cbb2e917282478ef47d7e71cd.jpg)
![We are working on press and sides: 6 simple exercises effective exercises for the press](/f/20bde311ecc014d9a6a7924f637561b0.jpg)
Become in a position for push-ups with knees bent and stand on the floor, his hands better to rely on a towel, shoulders slumped, stomach sucked. Slowly moving your hands forward so that touching breasts to the floor, back straight, do not bend at the waist. Relax and return to starting position. The level is more difficult - slide forward his hands on a towel, stomach in, back straight. Perform 2-3 sets of 10 repetitions each.