Many girls and women faced a situation where the reflection in the mirror does not meet their expectations. You feel slim and fragile, and from behind the looking glass you are gloomily glimpsed by a double with a noticeable tummy, because lately you have gained a few extra pounds, which, as luck would have it, were deposited at the waist.
This situation will spoil the mood of anyone. And to quickly bring the body in order, we sit on a diet. But in order to get rid of excess weight in the waist region, one diet is not enough. We are faced with the question of how to pump the muscles of the press . To fat got off the stomach and sides, and the muscles came in a tone and again became elastic and elastic, a set of physical exercises is needed. And you want to see the result, naturally, in the shortest possible time.
How to pump up the press for a week?
Let's take a look at some simple exercises that are easy to perform.
These exercises must be performed on a flat, solid surface. At home it is, of course, sex. Athletic mat you easily replace the usual carpet. The main thing is that your hands and feet do not slip.
1. So, the starting position: lying down. Now straighten your arms, your body should be as straight as possible, only the palms and toes should touch the floor.
Keeping this position for several minutes is in itself an effective way to pump up a press. However, this exercise will not only affect the muscles of the abdomen and sides. As a pleasant bonus, you give a load to the muscles of the hands, back, legs and thighs.
However, the main burden falls nevertheless on the press. Listen to your body: if you have taken the right position, the lateral and lower abdominal muscles will be strained most of all.
At the beginning of the conversation, we said that you can pump the press for a week. But this requires maximum efforts. Therefore, we will complicate the exercise. Slowly, without jerks, pull one knee first, then another. Repeat this exercise 20 times for one, and then for the other leg.
If such a load seems excessive, do not overstrain. Give yourself a chance to rest and start the exercise again.
2. If the question of how quickly to pump up the relief press is especially acute in front of you, the third exercise of the complex will help you. For him you will need to lie on your back. It will be great if there is a stable support for the hands next to it. Straighten your legs, slowly lift them up, and then slowly lower them. If this is too difficult, you can first try to lift the knees bent at the knees. For greater effectiveness of this exercise, do not touch the floor with your feet, dropping them down. The exercise must be repeated 20 times.
When performing this exercise, you work mainly in the muscles of the lower press. In addition, the muscles of the external side of the hip and back are involved. If you want to use the upper part of the press, raise your shoulder blades when lifting your legs. The load is distributed more evenly throughout the peritoneum.
3. And the next exercise will help us to load the lateral abdominal muscles. At home it is most convenient to carry out next to the sofa.
Starting position: we lay down on the back, legs bent at the knees we put on the sofa, hands behind the head. Gently without jerks lift the upper part of the trunk. To enhance the effect of this exercise , when lifting, pull the body to the side so that the right elbow is directed to the left knee and vice versa. Pay attention, do not help yourself with your hands, lifting your head. Exercise is also repeated 20 times.
This complex of three simple exercises will take you from the force of 15 minutes, even if the physical exertion is unusual for you.
As you can see, it's not so difficult to pump up a press, the main thing is to continue training daily.