Ideal press - it's real

Elastic taut tummy is beautiful,feminine and sexy. But each person presents an ideal press in different ways: it is enough for someone to have a flat stomach, and someone wants relief. In any case, to achieve good results with lightning speed will not work: you need to work on this for at least several months. But the results will inspire you to further self-improvement.

Engage in to pump the perfect femalepress, you can in the hall under the supervision of a coach or at home alone. If you have the power of will, you are hard-nosed go to your goal, then engage in the house is quite acceptable. And special equipment is not needed for this.

So, the press in its structure is lower and upper, as it also includes oblique muscles. For the study of each site has its own set of exercises.

Study of the oblique abdominal muscles

These muscles make our waist more thin and taut. There are two main exercises that are aimed specifically at this area.

Первое – это наклоны в стороны.To perform this exercise, you need to put your feet shoulder-width apart, keep your back straight. It is advisable to take in the hands of weighting. We lean in one direction, then in another. At the same time keep your back straight, you can not lean forward.

The second is oblique twisting. Exercise is performed lying down. Tearing off the body from the floor, you need to stretch your elbow to the opposite knee.

Study of the lower press

For a woman, the perfect press is not onlya sign of sexuality, it has a number of physiological properties. For example, it keeps the internal organs of the pelvis, protects them from mechanical damage. Therefore, for the fair sex work on the lower press is more relevant.

There are several basic exercises aimed at exploring this area.

"A bike".All well-known exercise, incredibly effective for female tummies. To do this, lie on the floor, place your hands behind your head, and pull your shoulders off the surface. Kicking the pedals in the air.

"Scissors".This exercise is also performed on the floor. Hands need to put his head or under the waist. Shoulders tightly against the surface. We make cross-shaped movements with straight legs at a distance of at least 15 cm from the floor. You can keep your legs flush, or you can lift them up and down in the process.

Rotation of the legs. Lying on your back, raise your straight legs above the floor about 20 cm. It is better to put your hands under the lower back. In this position, make circular movements with the feet, first inward, then outward.

Throwing the legs over the head is done lying onback. Hands, abandoned for the head, you need to take up something heavy and stable, for example, for the bottom of the sofa, and then slowly wind straight lower limbs behind the head.

Tightening the legs.Sitting on the edge of the bench (bed, sofa), move your back a little back and grab your hands. Now raise your legs and slowly pull them to the stomach, return to the starting position. Performing this exercise, you can not put the feet on the floor.

Study of the upper press

The perfect press also implies a good top structure. This area holds and protects the stomach and lungs. For its formation and strengthening, there are the following basic exercises:

Raising the torso.This exercise can be performed in different ways. Starting position - lying on your back, bend your knees, and place your hands behind your head. The first embodiment of the execution - from the starting position, maximize the torso. The second option - from the starting position only lift the shoulders, the chin looks up.

Twisting with raised legs done lying downon the back. Bent legs throw on fitball (bed, sofa), put your hands behind your head. Slowly twist until it stops and return to the starting position.

If you study daily at least 15minutes a day, in a month you will show your friends a perfect press. Photos and videos of educational nature can become indispensable assistants for the first time: it will be easier for you to learn the technique of doing the exercises. And, of course, please be patient, because the ideal women's press has never been easy and fast for anyone.