7 simple and effective exercises for the press

1. curling

This is a standard exercise on a press. That runtime twists involved in the work rectus abdominals (it is responsible for cubes on the belly), pectoralis major, external and internal oblique and transverse abdominal muscles press.

Performance. Take care that the middle and lower part of the back was pressed to the floor. Thus you avoid connecting to the flexor muscles of the thigh. Try to keep your hands at the temples, do not drag up the chin and neck. You must raise your abs. On the rise should take a deep breath, breath - in the lower position.

Perform three sets of 30 times.

2. Scissors

This activity is to elaborate the lower press (abdominal side). Muscles involved in this exercise: iliopsoas muscle, tensor fascia lata, sartorius muscle, rectus femoris, long and short adductor muscles, muscle comb, straight, oblique and transverse abdominal muscles, quads.

Performance. Lie on the floor, extend hands along the body, and flat on the floor. Lift the legs off the floor and make skew movements. During the exercise, take care to lower back pressed against the floor. The legs will be omitted below, the greater the load on the lower abs. If you find it difficult to keep your feet on a level, pick them up a little higher. If you feel that the waist comes off the floor, lift your legs a little higher. Make sure that your legs are straight.

Perform three sets of 30 seconds each.

3. Diver

This exercise is also directed to elaborate the lower press (abdominal side). Muscles involved in this exercise: iliopsoas muscle, tensor fascia lata, sartorius muscle, rectus femoris, long and short adductor muscles, muscle comb, straight, oblique and transverse abdominal muscles, quads.

Performance. Lie on the floor, extend hands along the body, and flat on the floor. Lift the legs off the floor and follow the walking movements with a small amplitude. Socks should be stretched over, back pressed to the floor. The lower legs are omitted, the greater the load on the lower abs. If you feel lower back off the floor, lift your legs just above and fix the situation. Make sure that your legs are straight.

Perform three sets of 30 seconds each.

4. Twisting with their feet

During this exercise works the rectus abdominal external oblique muscle, the quadriceps and the tensor fascia lata (thigh muscles). This exercise is rather aimed at burning fat rather than elaborate relief.

Performance. Lie on the floor, lift bent knees (angle should be 90 degrees), to a pull arm. Lift your upper body toward the knees, hands drag forward. On the rise breathe out, in the bottom position - a breath. Try not to take your lower back off the floor and not to give up. Make sure that your chin is not pressed against the neck.

A simpler version of this exercise - arms folded and lying on his chest. More complex - hands behind his head wound, or are at the temples.

Perform three sets of 10 times.

5. Mahi with bent leg

During this exercise, the main load is aimed at the obliques, but also work the rectus abdominals, quadriceps, and tensor fascia lata (thigh muscles).

Performance. Lie on the floor, hands behind his head rewound, bend your legs at the knees. The feet should rest on the floor. Follow the twisting, during which the right elbow stretches his left knee to mid-thigh and knee tends to elbow. During the exercise, try to raise your upper body so that the blades off the floor. Loins should be pressed to the floor. Do not press the chin to the neck and pull himself up with his hands. When twisting, do the exhale, in the starting position - a breath.

The closer the foot located to the pelvis, the greater the burden.

A simpler version of this exercise - Non-operating arm extended to the side (with the shoulder girdle forms a straight line) and pressed to the floor. This will give you extra support during the twisting.

Perform 30 repetitions on each leg.

6. Bike

During this exercise works the rectus abdominis, abdominal external oblique muscle, abdominal internal oblique muscle, the transverse abdominis muscle, as well as the legs and buttocks muscles (gluteus maximus muscle).

Performance. Lie on the floor, hands behind his head rewound. Begin to perform such movements feet, if you pedal bicycle. When this lift the upper body, trying to pull the blade from the floor. In turn drag the right elbow to left knee, left elbow to right knee. Exercise can be performed in any tempo. Try not to press your chin to your chest and do not pull your head up with your hands. Do not forget to breathe correctly: exhale should fall on each curl.

Perform three sets of 20 times.

7. Planck's "Saw"

During the work of the time of this exercise, the muscles are included bark (direct and transverse muscles stomach, spinal erectors, trapezius muscle, the biceps and pectoral muscles), buttocks and leg muscles (thighs and caviar).

Performance. Stand at the bar, with a focus on the forearm. Elbows should be positioned exactly under the shoulders, stomach in (navel pulled to the coccyx), back straight (deflections should not be in the lower back). In this position, the wobble with a small amplitude. When moving forward, your shoulders should be in front of the elbows, and in the reverse direction to be behind the elbows. Make sure that your back with your feet constantly form a straight line (without deflections or, on the contrary, the arc in the lower back).

Perform the exercise for one minute.

You can watch the full video with all the exercises: