Working on the abs and sides is one of the most painstaking and difficult, since a huge number of muscles are involved in this, which ultimately help us not only look beautiful, but also help maintain a beautiful posture and the normal functioning of internal organs.
I will say right away so that you are not tempted to an easy solution to the problem — it will still be difficult. This is only the first approach can show easily. If earlier you paid attention to the classic press swing (knees bent or straight legs and lifting the body up), it will be difficult to do these exercises on the press, if only because these muscles practically did not work.
Actually, it's possible to talk about the mistakes that people make while working on the press for quite a long time and allocate a separate topic for this. Similarly, fitness experts Jill Miller and Eva Pelegrin believe. The standard for many work on the press includes only external muscles. And the study of the internal abdominal muscles remains on the sidelines. Those who work with a fitness instructor will understand what I mean. Therefore, I will try to be brief.
Lie down on your back, spread your arms to the sides and fix your back so that the shoulder blades lie on the floor. Slowly raise both legs together to a right angle with the body and also slowly lower to the right. You linger without putting your feet on the floor for one deep breath and return to the starting position.
Perform two approaches 10 times alternately on each side.
Lie on your back, legs bent, knees together, feet on the floor, arms lying along the trunk. Slowly, as you inhale, simultaneously pull your hands back behind your head and lift up your pelvis and spine (vertebra by vertebra). On exhalation, slowly return to the starting position. Perform 7-10 repetitions.
Put a small pillow or a rolled-up towel under the pelvis. The arms are straightened behind the head, lying on the floor with palms up. Slowly lift up the left leg to a right angle with the body, the left leg is straight and slightly raised above the floor. You stay in this position for 30 seconds, breathing deeply. Return to the starting position and do the same with your left foot. Perform 15 turns on each leg.
Sit on the floor, take a small weight in your hands. The knees are slightly bent, the navel is retracted, the abdominal muscles are tense, the back is straight. You begin to move the weight from one side to the other, constantly keeping the muscles of the press in tension. Perform 2-3 approaches 10 times on each side. And don't forget to breathe!
Squat on your toes shoulder-width apart, hands resting palms on the floor, stomach retracted. Turn the body to the left and straighten the right leg, the pelvis and knee of the left leg are open. Return to the starting position and change the leg. You need to change your legs quickly, 10 repetitions on each side. Perform from 3 to 5 approaches.
Get into a push-up position, knees bent and standing on the floor, hands better to lean on a towel, shoulders lowered, stomach retracted. Slowly move your hands forward so that you touch the floor with your chest, your back is straight, do not bend in the lower back. Relax and return to the starting position. The level is more difficult — slide forward with your hands on a towel, your stomach is drawn in, your back is straight. Perform 2-3 sets of 10 repetitions each.
