8 exercises for an ideal press Bashny.Net

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1. Press butterfly

Lie on your back, bend your knees and spread them apart, keep your feet together and hands behind his head. Without bending your back, slightly lift the body and hold this position for a couple of seconds. Drop down to the starting position. Repeat the exercise 10 times.







2. Exercise for obliques

Lie on your back, bend your knees, hands are placed along the floor. Slightly lift the housing body and drag it forward with his left hand, then his right. The head and neck should remain on the same line, and lower back - pressed to the floor. Repeat 15 times on each side.







3. Planck

In this complex exercise bar so do 10 sets of 3 seconds.

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4. We reach for toes!

Lie on your back, lift your legs and drag your hands to toes. This back and legs do not bend. With you - 2 sets of 15 repetitions.







5. Bike

In the supine position slightly lift the housing body, hands behind his head rewound, keep your back straight. Tap the right hand elbow knee of the left leg, and vice versa. Repeat the exercise in each direction by 15 times. Make 2 sets.

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6. Knees Up

For this exercise you need to cling to the backs of chairs. Slightly bend your elbows, shoulders slumped down and relax your neck. Slowly lift the knees up. Do 3 sets of 10 times.







7. The legs on the sides

Lie on your back, arms outstretched to the sides, legs lift up. Without taking his body from the floor, lower the straight leg to the right, then to the left. Do 2 sets of 15 times on each side.







8. Exercise ball

In this position, as shown in the picture, start to do the following: keep your back straight, lift the legs one by one to a few centimeters. There should be 2 to 15 times the campaign.











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