Your press will be ideal in a month: effective exercises

Regardless of whether you go on vacation at sea or in a nightclub with friends, sometimes you want to show some of your body to others. And although the inflated press is not an obligatory attribute of wearing a fashionable swimsuit or topic, there is nothing wrong with playing sports and improving your health and appearance before showing yourself to everyone around you.

The most important aspect in working on the muscles of the press is understanding how to get to them. And it is these attempts to get to the muscles of the press and will be your first steps towards success. Here are eight exercises that will help you start converting your press within thirty days.

Stretching of both feet

Combining breathing and body with special movements is the key to working on the area of the press. Sit on the rug and bend your legs so that your feet are under the knees. Pull the right leg up, parallel stretching the left arm forward at the height of the shoulder. Then do the same for the left foot and right hand. Imagine that you have a ping-pong ball on your navel. Breathe in through the nose, then let the air through this ball, exhale and imagine how this ball shrinks in size. Raise the pelvis, make sure that your ribs and hips are tending to the place where this ball is located. This is how the connection between breathing and the body is achieved with the help of an exercise that relates to pilates. Exhale and hold in this position, straining the muscles of the press and rounding your back. Inhale, then exhale and sink to your back. Repeat the steps (do two sets of ten repetitions). This exercise loads the straight, transverse and oblique abdominal muscles.

Crossing

Crossing in Pilates is a great way to practice breathing and body communication. Lay down on the rug and relax your back, it should be absolutely straight. Bend your legs, your feet should be under your knees. Join hands behind your head, shoulders should be relaxed and lowered, elbows apart. Connect with the ball from the last exercise. Exhale, lift the upper body, squeezing the ball. Inhale, and then exhale and straighten the right leg, while turning your body to the right, trying to touch the elbow of the knee. Inhale and return to the starting position. Then exhale, pull out your left leg and turn your body to the left. Do ten repetitions in one approach. Like the previous exercise, crossing allows you to immediately work on the straight, transverse and oblique abdominal muscles. If you want, you can always put something under your feet to improve this exercise.

Russian turn

When it comes to oblique muscles, you should pay attention to this exercise. Sit in position, raise your legs slightly above the floor, fold your arms in front of you and start turning your body from side to side, each time touching the floor and holding the pose for twenty seconds. Do you want to increase the intensity of the exercise? Pick up a heavy shell. This exercise is a fantastic way to work right over all the muscles of your press. Moreover, it allows you to strengthen the muscles of the lower back.

Impacts of Caliente

This exercise looks like an ordinary "bicycle", but it is even more effective in working on the muscles of the press. Lie down on the floor, with both hands grip the ankle of one leg. Then switch to the other leg and repeat the exercise for twenty seconds, then make a ten second break.

V-Rises

If you want to work immediately on all the muscles of the press, you should definitely add this exercise to your schedule. It is an excellent way to effectively affect the rectus abdominis muscle. This exercise is much more difficult to perform than traditional body lifts, but it involves all the muscles of the press, as well as the muscles of the inner thigh and the quadriceps muscle of the thigh. Lie on your back on the rug, stretch your hands palms up. Keep your legs straight and raise them with your hands. Strain the press as your arms and legs move towards each other. Slowly lower the limbs to the floor, and then repeat the exercise.

Roll-out

The most effective exercises on the muscles of the press are those that are built on resistance to movement, and not on its creation. So you should pay attention to this exercise instead of the traditional forms of lifting the trunk. Get on your knees, pick up a special wheel Ab Wheel, then stand on the bar on your knees. Strain the muscles of the press and ride on the wheel as far as you can, supporting tension throughout the body. When you stretch as far as possible, keep this transformed bar, then roll back to its original position.

Planck

If we talk about exercises that experts often recommend to people who dream of working on the muscles of the press, the most effective and most hated exercise is the bar. It is incredibly simple, but also very demanding to your body. The bar uses every muscle in your body for a long period of time. There are two secrets to the successful execution of the bar. First, do not forget to breathe. Slow, calm, measured breaths and exhalations will help you to calm your mind and improve your form. When breathing, keep straining the muscles of the press. Secondly, get involved. When you make a bar, you should strive to direct your elbows to your feet as if you want them to meet, but without moving them by a centimeter. This will allow you to fully strain your whole body. Another important point: you need to use your shoulders and spread your shoulder blades to increase stability.

Scissors

To work on the abdominal traverse (deep abdominal muscles), you need to do this exercise. These muscles are key when it comes to balance and stability. In addition, this exercise is also great for working on the muscles of the thigh. Lay down on the rug, hands at the seams. Raise your legs and, using the muscles of the abdomen, legs and buttocks, start crossing your legs together in the air.

Less is better

Although the work on the muscles of the press is not simple, it is not something unattainable either. Often people are inclined to make exercises on the press too complicated, adding training equipment and heavy weights when they are absolutely unnecessary. Your press is connected to the muscles of the lower back, and if you do not know how to handle heavy weight, you can tear your back, which will lead to very unpleasant consequences. It is best to start with the basics, achieve perfection in the movements. If we are talking about working on the muscles of the press, the slow and calm always remains in the win. There is also another very important part of the work on the muscles of the press - this is proper nutrition. If you are going to work hard on the muscles of your press, you need to compare efforts with what you eat, because the muscles of the press first of all appear not in the gym, but in the kitchen. Doing all the above exercises, following the diet, not hurrying progress, and thoroughly studying the technique of correct breathing, you can achieve incredible results in just a month, and you will no longer be ashamed that you have put on a topic and everyone sees your belly. Because now you will be proud of him.