Best training for the formation of the press: these exercises should be performed daily

To achieve a thin waist and expressive press, it is important to follow a well -thought -out strategy that is proper nutrition, sleep and training. In particular, for a clear line of the waist and raised abdominal muscles, add effective cardio and strength exercises to your order.

In Eat this, not what they said what training combines scientifically sound exercises that strengthen the press and improve stability. Start this powerful program to achieve your goal.

Twisting in the bar

Stand in the belt position, holding the body intense. Turn the hips to the right and pull the right knee to the left elbow, then do the same. Alternative sides, controlling traffic. Make 3 approaches to 15 repetitions on each side.

Bicycle turns

Lying on your back, raise your arms behind your head and raise your legs over the floor. Perform a bicycle movement of the legs, pulling the elbow on the opposite knee. Keep the press voltage and do not tear off the floor. Make 3 approaches of 25 repetitions (approximately 12 to the side).

Raise legs

Lying on your back, put your hands under the buttocks to support. Raise straight legs to the ceiling, then slowly lower them almost to the floor without touching it. Keep the press tension and do not bend your back. Complete 3 approaches from 15 repetitions.

One hundred

Lying on your back, raise your legs at an angle of 45 ° and strain the press. Start swing your hands up and down quickly, inhaling 5 accounts and exhaling 5. One series is 100 hand movements. Make 3 approaches from 100 strokes.

Side bar with sagging

Take the position of the side panel, holding the body tense. Slowly lower the hips down without touching the ground and raise it back. After 15 repetitions, change the side. Perform 3 approaches 15 times to the side.

Earlier, OBOZ.UA spoke about the best exercises that strengthen the muscles.