5 effective exercises for the press

Holidays come and go, and the extra pounds remain. The overgrown tummy and the folds on the sides eloquently indicate this. Do not rush to buy a subscription to a gym or fitness club. To get in shape with the same success can be at home. The main thing is the right motivation, fighting spirit and a set of exercises for the press, which will help get rid of all the excess.

Twists

1. Starting position: lying on your back, legs bent at the knees, feet parallel to each other at shoulder width.

2. Bend your arms at the elbows, place your palms on your head above your ears. Do not lock your fingers together.

3. Lift the body with the head, neck, and shoulder blades. At the same time, the lower back fits snugly to the floor. Do not bring your elbows together and do not touch your chest with your chin.

4. Hold at the top point for 1-2 seconds.

5. Return to the starting position.

6. Repeat the exercise 12-15 times. Perform 2-3 sets.

7. To increase the load, lift your legs, bend at an angle of 90 degrees and do twists in this position.

This exercise involves the rectus, oblique and transverse abdominal muscles, as well as the pectoralis major muscle.

Side twists

1. Starting position: lying on your back, legs bent at the knees, feet parallel to each other at shoulder width.

2. Bend your arms at the elbows, place your palms on your head above your ears. Do not lock your fingers together.

3. Pull the left leg bent at the knee to the chest.

4. Simultaneously raise your head with your right elbow and neck. Stretch your elbow to the knee, without lifting the lower back from the floor.

5. Return to the starting position.

6. Perform the same exercise for the right leg and left arm.

7. Try not to pause between changing hands and feet. The faster the pace, the higher the efficiency.

8. Repeat the exercise 10-12 times on each side. Perform 2-3 sets.

This exercise involves the straight, oblique, transverse and lower abdominal muscles, as well as the muscles of the legs and buttocks.

Longitudinal scissors

1. Starting position: lying on your back, arms extended along your body. Palms pressed to the floor, legs straight at the knees.

2. Using the palms of your hands, lift both straight legs up perpendicular to the floor. Pull your socks up to the ceiling.

3. Gently lower the straight right leg and fix it a few centimeters from the floor.

4. Start lifting your right leg up to the starting position. At the same time, lower your left leg down. Also, fix it a few centimeters from the floor. Try not to bend your knees.

5. Repeat the exercise 15-20 times on each leg. Perform 2 sets.

6. To increase the load, do the “scissors” at a small distance from the floor. The smaller the amplitude and the faster the tempo, the higher the efficiency.

This exercise involves the rectus, oblique and transverse abdominal muscles, as well as the lumbar muscle, quadriceps and thigh muscles.

Plank ” saw»

1. Starting position: emphasis on the forearms and toes. The elbows are exactly under the shoulders, the legs are parallel to each other. The whole body from the head to the heels is a straight line.

2. Move the entire body a few inches forward so that the shoulders are above the level of the elbows. Move strictly parallel to the floor, without bending your back or bending your legs.

3. Move the entire body back so that the shoulders are below the level of the elbows.

4. Do the exercise continuously, gently swinging your forearms and toes back and forth.

5. Perform the exercise for 1 minute. Do 3 sets. Gradually, the execution time can be increased.

This exercise involves the rectus and transverse abdominal muscles, as well as the pectoral and spinal muscles, the muscles of the arms, buttocks, thighs and calves.

Mountaineer

1. Starting position: emphasis on outstretched arms, as for push-ups. The palms are exactly under the shoulders. The whole body from the head to the heels is a straight line.

2. Bend your right leg at the knee and pull it up to your chest as high as possible. Make sure that your back remains straight.

3. Return to the starting position.

4. Bend your left leg at the knee and also pull it up to your chest.

5. Return to the starting position.

6. Alternating legs, do the exercise for 20-30 seconds. Perform 3 sets. Gradually, the duration and tempo can be increased.

7. To increase the load, pull the knee up to the opposite elbow.

This exercise involves the straight, transverse, oblique and lower abdominal muscles, as well as the muscles of the shoulders, chest, lower back and buttock muscles. At a high pace, you additionally get a cardio load.

This set of exercises for the press will bring the desired result, only if you do it regularly 3-4 times a week. The main thing is to follow the correct execution technique and choose the optimal load. If you experience any pain, rest for a few minutes or stop training. Remember, home fitness should bring benefits and pleasure,but not torment. 

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