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Exercises for the upper press

Stand up, legs spread widely, palmsplace it on the waist. Carry out circular motions of the body first clockwise 10 times, then against. In doing so, try to keep the pelvis still, so you will correctly perform the exercise.

When retracting the case back, do not bend too much, otherwise you may damage your lower back.

Lie on your back, with your feet clinging to the cupboard orsofa to fix your legs, place your arms on your chest. With an exhalation, slightly rounded in the back, lift the body, sit down. On inhalation, slowly sink to the floor. Swing the press for a minute. Lying on your back, hands stretch out in front of you and fingers weave together, legs bend at the knees. With an exhalation, reach for the arms forward, just rise slightly above the floor. On the inspiration, descend. Exercise 20 times.

Exercises for the lower press

Lie on your back, put your hands under your buttocks, legslift, knees try to straighten completely. At exhalation, the right leg should be lowered to the floor, while the left one should try to keep perpendicular to the body. On inhalation, return to the previous position. With exhalation, lower the left leg, raise it by inhaling. Perform 20 repetitions. Exercise perfectly removes the stomach. Do not change the position, knees bend and pull to the chest. With an exhalation, stretch your legs about 50 cm above the floor, then pull your hips back toward you. Repeat the exercise approximately 20 times.

Do not lower your legs to the floor, because in this case the muscles of the press, and the back, will not work.

Lying on your back, stretch your legs on the floor, palmslower on the stomach. On inhalation, inflate it and maximally strain the muscles of the press. When you exhale, pull the stomach into yourself and feel the tension in this area. Try to completely relax the rest of the body and focus only on the muscles of the press. Breathe in this manner for 1 to 2 minutes. If you feel dizzy, rest a little.

Exercises on the lateral abdominal muscles

Stand up straight, legs thus dilute asYou can be wider for stability, hands lower along the body. With exhalation, lower the body to the left as far as possible, and straighten out with inhalation. Then lower the case to the right. Exercise for 2 minutes. Lie on your back, stretch your arms behind your head, straighten your legs. With an exhalation, simultaneously lift up your left leg and right arm, stretch them to each other. Inhale on the floor. When exhaling, raise your right leg and your left arm. If you feel a strong tension in your neck, change the exercise a little. Put your palms on the back of the head, support their head when lifting. Exercise in both cases 20 times.