Supercomplex for the perfect press

Who hasn't dreamed of a tight tummy and a pumped-up abs? However, simple dreams will not help to achieve real results, but we know what will help. Complex of exercises for the press - that's what you need. Alexander Drozennikov revealed all the secrets of the ideal press for people of all ages.





And the newsroom. "Site" She shares these exercises with you. The main thing is to perform every night!

The complex is selected so that it is suitable for people of all ages. Minimum load on the spine, but the maximum result for the abdominal muscles. If you take this seriously, you will soon see incredible progress. In the end, there will be a video, but in the meantime, let’s figure out what kind of miracle exercises are waiting for us.

1. Bicycle
   Yes, this exercise is well known to you since childhood. It only seems simple, but in fact helps to work out the muscles of the press as best as possible. So, lie down on your back, your legs bend in your knees, your arms half bent. Now start spinning your legs like you're riding a bicycle. Do 15 to 20 repetitions.
   
   
   
   
   
   To slightly complicate the exercise, you can perform it from a sitting position. Sit down, lean back a little, legs bent. Now lift them off the ground and start pedaling your imaginary pedal, keeping your balance. Also 15 to 20 repetitions.
   
   
   
   
   
   
2. Exercise 2
   There is no special name for it, but the benefit is undeniable. Lie on your back, raise your legs perpendicular to the floor. Try to reach your socks with your hands, lifting your shoulder blades and straining your abs. Do the exercise at a fast pace, about 15-20 ascents.
   
   
   
   
3. Planck
   Yeah, my favorite bar. This is as old as the world, but nothing more effective for the press has not yet been invented. You can start with the classic version. You stand upright lying down, but you're not resting on your hand, but on your elbows. Pull the spine into a straight line and linger for as long as possible.
   
   
   
   Then the bar can be slightly complicated. Standing in the bar, start alternately to put your legs to the sides. Do not make a deflection in the lower back, keep a straight back. Take 15-20 steps with each foot.
   
   
   
   
   
   And another version of the bar. Standing in the same position, alternately pull your legs to your stomach. Same 15 to 20 repetitions.
   
   
   
   
   
   
4. Exercise No. 4
   Lying on your back, legs bent at the knees. You lift one leg up and reach for it with both hands, lifting the shoulder blades and straining the abdominal muscles. Take 15 quick climbs. Then the same thing with the other leg.
   
   
   
   
5. Exercise 5
   Supine position, legs outstretched, arms outstretched behind your head. Raise your left hand and right leg, trying to touch your sock with your fingers. You do 15 repetitions per leg.
   
   
   
   

And here is a video in which Alexander Drozennikov shows his miracle complex.

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Exercise seems simple, but the next morning you will feel how well your muscles are working. Do this. press-exercise every day. If you want quick results, repeat the whole complex three times. You can get the perfect press at any age!

After performing the exercises, the whole body will warm up, which means it is very good to fix the result with a simple ten-minute complex for stretching the muscles. The effect will surprise you!

It is also worth adding to your daily complex, the Alexander Drozennikov exercise, which helps to tighten the stomach in the shortest possible time.

And to relax after active exercise, we offer you a simple exercise that will help align the spine and relieve tension.

You like the complex? Share with your friends, let everyone have the perfect abs!