7 exercises for an ideal press

flat and tight stomach - it's always very nice. And to have the stomach, it is not necessary to buy an expensive gym membership, because you can work on them at home. It should be just a little bit of diligence and patience.

In this article Website publishes a set of exercises for the press, with the regular performance of which 6 cubes you will be provided.

1. Lifting legs lying on the back.

Lie on the floor. Put your hands along the body or head. Lift straight legs to the vertical position and during lifting breathe out. Lower the foot to touch the floor and once again lift. A more sophisticated level: hold the legs in the air, stopping them in a few centimeters to touch the floor and then lift up.

2. Bilateral twist.

Lie on your back and bend your knees so that they are above the hip joints and shin are parallel to the floor. Place palms on his head, but his fingers into the lock is not engaged. Straining press, you lift your head and shoulder blades off the floor. At the same time, lift the buttocks. Hold for a few seconds, then slowly return to starting position.

3. Pull your knees to your chest.

Sit on the floor. Reject body back and lean on the arms bent at the elbows. Legs pull forward, holding them aloft. Gently pull your knees to your chest, bending your knees. At the same time leaning forward body to minimize abdominal muscles. Hold this position for a shortened second, then slowly return to starting position. Do the desired number of repetitions. Often this number may reach 50-100.

4. Alternately touching heels on the floor.

Lie on the floor, bend your knees, feet shoulder-width apart place, pull the arms along the body. Lift the shoulder blades at 10 cm from the floor and stretch the right heel of his right hand. Hold this position for a second. Slowly return to starting position and repeat the movement in the other direction. Repeat 15 times in each direction.

5. Turns with dumbbells.

Sit on the floor and stretch your legs. Hold dumbbell with both hands at the abdomen, hands should be slightly bent. Keep your legs together and lift up slightly, knees slightly bent. Take housing back slightly. On an exhalation, turn the body to the side and touch the floor with dumbbells. Hold this position for a second. Slowly return to starting position and inhale. Then rotate in the opposite direction. Repeat 15 times in each direction.

6. Folding knife.

Lie on the floor. Legs outstretched, hands curled over his head. On the exhale, begin to curl at the waist while lifting up their hands and feet. Legs should be raised off the floor to 35-45 °, and the hands at the end of the movement should be parallel to the legs. The upper part of the body completely off the floor.
Perform 30 repetitions.

7. Bike.

Lie on the floor. Put your hands behind your head. Raise your knees to your chest. Lift the shoulder blades at 10 cm from the floor. At the same time rotate the torso to the left and straighten your right leg. Then the other side. Repeat 30 times in each direction.

via nikitakalinin.deviantart.com/