How to build press home: 13 effective exercises

All that you need to exercise - it is a little time and a rug.

You can perform all the exercises in a row for a good study of the abdominal muscles or choose more suitable and incorporate them into their training.

1. Fold the feet

• Lie on your back, lift your legs and arms at right angles.
• Tear off the floor shoulder and pelvis, touch fingertips to feet.
• Slowly lower back to the floor.
• Repeat 20 times.

2. Scissors

• Lie on your back, pull the navel to the spine and presses the lower back to the floor.
• Raise both legs up to an angle of 45 degrees, pull socks.
• Start slowly crossing the legs. Perform 10-15 repetitions each.
• You can complicate the exercise, throwing his feet on the loop Expander.

3. twisting frog

• Sit on the floor, place the weight on the sitting bones. Free back back to keep his balance, bend your knees and lift your feet off the floor.
• Exhale as you pull your navel to your spine and lean back, revealing the hand and straightening the legs.
• With breath, return to the starting position with his knees to his chest.
• Repeat 20 times.

4. Bike

• Lie on the floor, push your lower back to the floor, hands behind your head clean.
• Pull your knees toward your chest and lift your shoulder blades off the floor.
• Straighten your right leg off the floor is low and the body turn to the left, touching the right elbow left knee. In this movement turns the whole chest, not just the elbow.
• Perform the exercise in the opposite direction. This is one repetition.
• Perform 25 repetitions.

5. reverse Crunch

• Lie on the floor, place your hands on either side of the body, palms down.
• Raise your legs bent at the knees so that they were placed at chest level.
• Tear off the hips off the floor, raising the legs above.
• Lower the leg back to the floor and repeat 2-3 times.
• Do not use the inertia of the movement need to make at the expense of muscle, so follow it slowly.

6. V-shaped body with legs bent ups

• Lie on the floor, extend your legs, arms at your sides.
• Lift the low floor legs and shoulders - it's original position.
• Raise your body with your back straight and legs bent at the knees, but the pelvis remains on the floor.
• Return to starting position and repeat 25 times.

7. Russian twist

• Sit on the floor, bend your knees, feet put on heels, fold the body back, back straight.
• Hold your hands in front of chest, turn the body to the right, then to the left - it's one repetition.
• Do this exercise 15 times.
• If you want to complicate the exercise, lift your feet off the floor.

8. Lifting hands to feet

• Lie on your back, lift your legs straight and your hands up, tear off the floor the upper back, arms drag the feet.
• Lower the leg to an angle of 45 degrees, and pull the hands behind the head. Do not lower the shoulder on the floor, push your lower back into the mat.
• Repeat the movement, reaching out his hands to the feet.
• Perform 10 repetitions.

9. Polubanan

• Lie on the floor, straighten your legs, pull the arms in front of him.
• On the exhale, lift the body and left leg, hands tend to the left foot. Fix the position in an extreme position and slowly return back.
• Repeat twisting to the other leg.
• Continuing to alternate sides, repeat 20 times.

10. cross fold

• Lie on the floor, straighten your legs, put his hands along the body.
• Slowly lift the body and right leg. Turn body to the right and touch your left hand to the right foot. Hold for one second.
• Just slowly lower back to the starting position and repeat to the other side.
• Do this exercise 15 times, alternating sides.

11. The inclination of the side bar

• Stand in side lath on the forearm, the other arm behind your head clean.
• On the exhale pull your stomach, pulling the navel to the spine, turn the body to the floor and pull the arm of the free hand to support the wrist.
• With breath, return to the starting position and repeat seven more times on this side and eight on the other.

12. The slow rise of the feet

• Lie on the floor, lift your legs straight up, arms at your sides.
• Push your lower back to the floor, slowly lower both legs, then just pick them up slowly. The slower you move, the harder the exercise.
• Repeat 10-15 times.
• If you want to complicate the exercise, do not lower the legs to the floor, hold them at an angle of 20-30 degrees, and then lift again. In this case, the abdominal muscles are relaxed throughout the exercise.

13. Lifting the arms and legs

• Lie on your stomach, raise your arms above your head. Pull the belly in order to protect and lengthen the lower back. Lift straight legs, arms and head.
• Lift your right leg and left arm a little higher, then lower them below and lift the left leg and right arm.
• Continue slowly alternate hands and feet do not hang out, hold the body in place.
• Repeat 20 times.

If you want to increase the load, try abdominal exercises with dumbbells and medbolom or standing rock press. And do not forget about the diet! Even super intensive exercise will not give you a beautiful relief without press proper nutrition.