The best exercises for the abdominal

Like many men, so women dream of a beautiful flat stomach with a relief press. The best exercises for the abdominal press are developed by specialists, they will allow you to get a beautiful press quickly and effectively . This complex can be performed at home and in the gym. These exercises are done only after a good "warming up" of the muscles with jumping rope or a small jog.

So, the best exercises for the abdominal press can be performed in the proposed sequence.

Twisting. Exercise is designed to work on the upper press. The exercise is carried out in the supine position, the knees are bent, the arms are located behind the neck with the elbows diluted to the sides. It is necessary to lift and lower the upper part of the body, while falling twice as slower than going up. To avoid unnecessary strain on the lower back, you need to ensure that this part of the body is firmly pressed to the floor during training. The number of approaches is three, about 50 repeats in each.

Diagonal twisting . This exercise works quite effectively on oblique abdominal muscles. The initial position at execution is the same as in the previous exercise. When you perform it, you need to keep track of the right elbow touching the left knee, and the left one - the right one. To do it should be in each direction in three approaches (30 times each).

Reverse twisting is the best exercise for the lower press. It is carried out in the supine position on the back, hands are along the body. Next, you need to raise your legs by straining the muscles of the press and then raise the pelvis as high as possible. As soon as there is a feeling of the greatest tension of the abdominal muscles, then very slowly it is necessary to return to the original position. Exercise is carried out in three approaches 12 times each.

The best exercises for the abdominal press must necessarily include double twisting . To properly perform these movements, you must lie on the floor with your legs bent at a right angle in your knees, with your hands on your shoulders (lightweight version) or pulled behind your head (the load on the press in this position increases). Then, with the simultaneous lifting of the legs and head, one must strive to unite these parts of the body, then return to the original position in the same slow mode. Three approaches up to 25 times in each.

Rise of legs . It is necessary to lie on the floor on the back with straight legs and the position of hands along the body. Raise your legs to the right angle from the floor. It is possible to carry out lifts both alternately with each leg, and simultaneously with two to increase the load. It is advisable to hold the upper leg for a certain time (count to ten). Similar exercises for the abdominal press can be performed in a position lying on its side. It is these exercises that help to reduce the waist. The number of repetitions should be regulated independently, depending on personal physical fitness and individual well-being.

Also, the best exercises for the abdominal press should be selected for strengthening the transverse muscles. For example, you can stand on all fours, and keep your back straight. The maximum retraction of the abdomen in this position is done with a deep inspiration through the nose, and relaxation of the muscles of the press - with exhalation through the mouth. Since this exercise can be attributed to the static, then with the retracted abdomen to be frozen for a certain time (up to 20 seconds). In the first week of classes, you need to do 12 repetitions with a subsequent increase in the number to 25.

Presented best exercises for the abdominal press are simple enough to perform and are effective if done correctly.

There is also a concept like "the best exercises for the abdominal press (level 1)". So, the level number is characterized by the complexity and the number of sessions conducted. At the first level it is enough to perform only three types of twists and the minimum number of repetitions. At the next level exercises become more complicated, the number of repetitions increases. It must be remembered that the optimal number of times is determined individually.