Exercises for the press for women at home and in the gym

A modern woman of any age carefully monitors herself and her physical condition. It is important for her not just to feel healthy and full of energy, but also to look young and fresh, and the older a woman, the more attention she pays to her appearance.

How to become an ideal lady?

In a complex of necessary conditions of physical perfection, one of the main ones is a flat stomach. How to achieve and, most importantly, keep the grace of lines of thin and elastic waist? The best exercises for the press for women show that any lady can achieve perfection, even if she is not very gifted by Mother Nature.

Let the girl is sufficiently rounded and even massive from childhood, but the dream to achieve the ideal is realizable. It is not necessary, as was thought before, to be thin and correspond to the unimaginable parameters of the podium, the main thing is to achieve harmony in the ratio of the data of Nature forms. From this point of view, exercises for the press for women at home even from a busy housewife will form the ideal lady.

Kitchen in place of the gym

"Is it possible?" - One can ask a question that sincerely believes that she has no time to visit fitness grounds, and therefore there is nothing to dream about the elegant forms of her untrained and already blurred waistline. However, exercises for the press for women largely take into account the specifics of her way of life: workload with family responsibilities, caring for children. You do not need to specifically allocate time for training, but just include it in your usual routine.

For example, a woman is cooking dinner. But she does not stand all the time at the stove, stirring the brew. In those 15-20 minutes, which are sure to be found in the break between business, you can make great exercises for the press for women at home.

What to do when cooking dinner?

You can perform simple exercises, standing in front of the stove or standing up from behind the computer:

• Stand up straight and touch your head with your fingers, your knees are relaxed, one foot away from you;
• Pull up the knee of the retracted leg to the trunk, while simultaneously making a counter torso turn at the waist, trying to touch the elbow of the opposite arm;
• Return to the starting position and repeat the movement 8 times at a slow pace;
• Then do the same thing quickly 8 times;
• Repeat again 8 times slowly and 8 fast;
• Then change the side.

Attention! Pulling the knee, exhale and draw in the belly.

These exercises for the press for women do not require a lot of space, they can be done during the day at any time. They form a thin waist and burn fat on the stomach. Add another simple exercise that will make the abdominal muscles be toned, supporting its flat profile:

• Stand straight, the knees are relaxed, the feet are together, the right foot touches the floor with the toe, the elbows are pressed to the sides;
• Put his right foot back, hands at the same time straighten forward, take a breath;
• Pull up the leg and hands in the starting position, pull in a strong stomach and make an energetic exhalation;
• Do the same, but on the inspiration of the leg and hands to take them aside, and then return to their original position and make an energetic squeezing of the abdomen on exhalation.

Which press is more important?

Those who are just beginning to study, for the first time learn that exercises for the press for women In fact, very diverse. They act on different parts of the muscles, which form a perfectly flat stomach shape. So, there is a training for the lower muscle beams and exercises for the upper press for women. Experts recommend to distribute the load evenly, otherwise you can not achieve the desired effect. The flat form of the abdomen is provided by all muscle groups: upper, lower and oblique. In each training the exercises are necessarily divided into three purposeful groups.

How correctly to carry out movements?

Usually exercises on the press are made from the prone position, since this maximizes the load of the desired muscle with simultaneous disconnection of the others. Another 15 minutes can be found in a tight home schedule: it's easy to lie on the carpet in front of the TV to combine the viewing of your favorite TV series with the elaboration of the abdominal muscles. The film started, and you start training:

• Press your lower back and feet to the floor, bend your knees, place your hands behind your head, inhale;
• On exhalation, lift the shoulders, squeeze the stomach as much as possible, feel the tension in its upper part;
• Repeat 8-16-14 times;
• Do the same movement at different rates and with a delay on the rise for a few seconds.

The correct technique of execution prescribes necessarily to press the lower back to the floor and not to allow it to bend when lifting the trunk. This is a classic movement for working out the upper press. Doing it in a day, you can quickly achieve visible results.

The best exercises for the lower press

The lower muscles of the press also need careful elaboration. It is possible to force these muscle bundles to be reduced by special exercises, which are fairly simple, but require strict adherence to the technique. Help beginners video instructions or exercises for the press for women at home, photos of which can be found in specialized publications. To train the bottom press it is necessary in a complex with other departments - the top, oblique muscles of a stomach. In general, everything will take 10-15 minutes, which can always be found in the daily routine.

Classical exercise for the lower press:

• Lie down, press the waist tightly to the floor and do not tear it off during the entire workout, raise the legs at a right angle, but do not pull, but relax at the knees. Feet can be kept at a distance or crossed;
• Inhale and on the way to tear off the buttocks from the floor, swinging their feet forward, while simultaneously squeezing the abdominal muscles below;
• Do first slowly, then at a faster pace;
• As the skills consolidate, increase the number of repetitions and approaches.

Exercise with alternate lifting of the legs:

• From the lying position one straight leg to pull up to the chest, simultaneously tear off the shoulders from the floor and clasp the thigh with his hands, draw in the belly, exhale;
• Return to the starting position and do the same with the other leg;
• Do alternately at a steady pace, alternating breathing in lying and exhaling on the rise.

Roller - home simulator

If you once go to the gym, and you want to experience the pleasure of muscle tension with the use of a simulator, then exercises with a roller for the press for women may well replace it. The video is always near, somewhere near the sofa, it can be rolled, sitting in front of the TV, and thereby kill two birds with one stone: to make useful, having fun.

A classic exercise for a press with a roller is easy: you have to kneel, straighten your back, draw your belly, roll the roller off yourself and pull it back, while maintaining a well-balanced posture. However, for beginners it will not be easy. But as the strength of the muscles increases, the movement can already be complicated: it is no longer to rest on your knees, but on the toes of your feet. Adding exercises with a roller in the general complex of work on the press, you can not only load the right muscles well, but also diversify the routine of training at home.

The luxury of the gym

Those who regularly attend the gym are sure that no load will replace the directional action of the machine. If the body is already accustomed to the usual loads, and want to feel more resistance, then the exercises for the press in the gym for women will be for the experienced athlete another step to perfection.

Pressing a press with an adjustable bench or simulator with adjustable load weight is easy, because the equipment itself already forces the user to hold the necessary position. Another thing is that you need to increase the load gradually, so that the muscles get used to and could withstand increasing resistance. The main requirement, as in normal training: exhalation should be done to reduce muscle. Thanks to the special design of the simulators for the press, users can load a specific muscle, while disabling others: something that is not always possible at home.

If you take dumbbells in your hands

The gym takes time, and you can load the muscles in a different, classical way: doing exercises for the press with dumbbells. For women, they can be an additional tool or a projectile for improving the shape of the muscles. Do not be afraid that dumbbells will cause excessive growth of muscle mass in the hands or feet. This is impossible simply because in the female body a very small amount of testosterone, which in men is just responsible for the relief tuberosity of the body. Women dumbbells are needed as a dosed and necessary load for muscle training, including the press.

The best exercise for oblique muscles and the formation of an elegant waist:

• Take the right hand dumbbell weighing up to 8 kg and make lateral slopes to the left (the dumbbell serves as a counterweight, increasing the load on the contraction of the oblique muscle);
• Repeat in the other direction, shifting the dumbbell.

Having a minimum of equipment and with a loaded schedule, any woman can always find a few minutes to do useful and enjoyable exercises for the press at home.