7 time-tested exercises for a flat stomach
• 7 time-tested exercises for a flat stomach
Embossed press wants to get one, but laziness usually wins. We will not look in the direction of complete lazy, but there are those who are beginning to do, but does not see positive dynamics. Possible cause - an inefficient set of exercises. Perhaps they should be replaced by a more working.
with legs Twisting
Starting position - lying on his back, hands behind head, knees bent and separated the sides, the feet are collected. Keep an eye on the position of the body: the lower part of the back up from the floor should not be. Do not tear the stars, lift the body needs just a couple of centimeters. You feel your stomach muscles? So, all right. 12 repetitions for 3 sets.
Wonderful exercise, actively engages the lower part of the press. Lie down on the floor, arms to the side, legs raised and bent at the knees at the level of the pelvis. Straining abdominal muscles lift the hips off the floor, lifting the pelvis. Do not hurry, do everything slowly. 10 repetitions for 3 sets.
Lie down on the floor, legs extended, arms along the body. Slowly lift your feet up, the pelvis must touch the floor. Ideally, you need to lift your legs so that they were perpendicular to the body, but once you are unlikely to succeed. Do not despair and do not rush through the week of practice will get better. Do 7-10 repetitions for 3 sets.
You've probably done this exercise in school. Starting position - lying on his back, raised his legs perpendicular to the floor. Imagine that slowly turn the invisible pedal. Try to feel the abdominal muscles work. Do the exercise for one minute each workout, add thirty seconds until you could bring up to five minutes.
One of the best and most effective exercises for the press. First, work with the roller will be difficult, but over time, the body adapts to the stress. The first time to work with his knees in front of the roller, is stretched to the very end. Comply with this (and all other) exercise should be slow. Do 3 sets, 15 reps each.
No wonder the fitness coaches are so fond of the bar, exercise is really very helpful. Variations straps a lot, but in the complex it is possible to use a standard rack on his elbows. Time trims better to increase gradually: Start with 30 seconds and bring to a minute or two.
Lifting legs on the bar
The ideal exercise that will strengthen not only the press, but also the entire body. Furthermore, the work included the shoulders. Starting position - hanging on the bar with straight arms. Lift straight legs so that they were parallel to the floor. Try not to rock the body. Do 3 sets of 7-10 repetitions each.