A set of exercises for the press, by which the figure is perfect

Many people dream about the ideal shape. And in this case, the press plays a very important role. To bring the abdominal muscles in order, it is not always necessary to spend a lot of time and effort. Suffice it takes only six minutes a day. A set of exercises for the press (at home, in stand-alone mode), as described in this article is perfect for both boys and girls. In addition, trips to the gym will not be necessary. The main thing that was a sofa. In the event that the exercise would be too difficult for you, it is sufficient to reduce the number of repetitions.

The complex training exercises

1. When the first exercise is required to sit on the edge of the sofa, while rejecting the body back slightly. The arms should be bent at the elbows. Lean tassels on the back, pull the leg forward, bending slightly at the knees. While in this position, bend your legs so that your knees touch the chest. Housing in this case should be served slightly forward, straightening the arm. Making twenty repetitions, you can move on to the next task, which is part of a set of exercises for the press.
2. It is necessary to lay down on the floor with his back down. The head should be located in close proximity to the sofa, and the lower back should be pressed to the surface. Is required to take hold of the bottom of the furniture mentioned subject and start raising your feet up. When lowering their heels do not touch the floor. There should be about twenty repetitions.
3. An exercise program for the press also involves the intense pressure for the feet. In this case, you must take the starting position described above, lift the legs and perform movements similar to those when you pedal. One repetition counts only when both feet make a full turn. In one approach must perform about twenty repetitions.
4. Before proceeding to perform a set of exercises for the press, it is required to make a short break. Relax and rest for twenty seconds. To stay is as efficient as possible, you need to lie on your back and bend your knees so that the feet touch the floor. Breathing - calm and steady.
5. begins to perform the following exercise. To do this, lying on the floor and holding the couch, lift your legs so that your thighs are pointing straight up. Then, as close as possible tighten knees to your chest, lifting the pelvis at the same time. Returning to its original position, be careful not to touch the feet.
6. It is necessary to lay down on the floor near the couch, putting on his feet. It should be borne in mind that the thigh should be perpendicular to the floor. Hands must be pulled above her knees, her head lifted slightly. All you need to reach to the knees, helping himself abdominal muscles. After twenty repetitions can continue training.
7. continues to perform a set of exercises for the press. I need to lie on the floor head to the couch, grabbing hold of his hands. Legs lifted up and bent at the knees. It should be borne in mind that they must be a vertical surface. Buttocks also need to raise. Making efforts back muscles and the press need to pull up his legs, slowly straightening them. Try to reach the maximum height.
8. Arrange a little break - 20-30 seconds. Now take a starting position described in the sixth paragraph. Cross hands and pulled in front of him. Straining abdominal muscles right elbow try to reach out to the left leg. After returning to the starting position is the same with the other elbow.
9. In this exercise, without changing the starting position as described in the preceding paragraph, it is required to stretch his hands forward, to the side of the sofa, while straining abdominal muscles.

Conclusion

Systematically performing these exercises, you can achieve the desired result in a relatively short period of time. The main condition - not to stop the daily training. Otherwise, all your efforts will be in vain. Be healthy and beautiful!