A set of exercises for the press from yoga. Video
Kristen Dollard, author of Yoga for Weight Loss, lists five effective postures that help exercise abdominal muscles. Hold each pose for 8-10 seconds. Try to repeat the exercises at least three times.
A set of exercises for the press
a) Sit on the floor with your knees bent and your feet flat on the floor. Clasp your legs around your hips, just above your knees.
b) Lean back slightly, lifting your legs so that your shins are parallel to the floor. Keep your feet together.
c) Extend your arms, keeping them in front of you, at shoulder level.
d) Raise your legs higher so that your knees touch your hands and your body forms a V (as shown in the picture).
Complex №2
a) Leaning on straightened arms and toes, take a position so that your whole body forms a straight line.
b) Bend your left knee, pulling it towards your face, as if you wanted to touch your knee to your nose.
c) Press the right thigh, and with it the lower leg, to the body – as shown in the picture. The toe is straight and backward. Stay in this position for 10 seconds. Repeat the exercise with the other leg.
Complex №3
a) Sit down and rest on your hands. Lift your legs and hips off the floor.
b) Lift your heels off the floor so that your entire body, from your feet to your neck, forms a straight line.
c) Tilt your head back slightly so that your chin is pointing up towards the ceiling (as shown in the picture).
Complex №4
a) Strike a pose similar to an inverted V – with your feet and arms extended and shoulder-width apart.
b) Step forward with your right foot, right between your arms. The knee should be straight over the heel. Bring your left knee down, but don’t touch the floor.
c) Extend and straighten your torso, raising your arms above your head (see picture). Repeat the exercise, changing legs.
Exercises for the abs and abdominal muscles
Complex №5
a) Lie on your stomach. The forehead and toes of the feet should touch the floor.
b) Place your palms on the floor, on the sides of your torso, with your fingers pointing forward. Bend your elbows.
c) Pressing on your palms, lift your chest and abdomen off the floor and try to lean back.