25 best exercises for a perfect press: check!

November 28, 2016

We have collected for you the most effective and simple exercises that will really make your stomach perfect!

Popular fitness bloggers Jenny sugar Emily Bibb on the website popsugar.com demonstrated the most effective abdominal exercises that you can easily do at home.

1. The institution of the hands behind the head

Starting position: lying on your back raise your legs and bend your knees at a right angle. In hands take dumbbells weighing 1 to 3 pounds (depending on level of training), stretch your arms straight up.

Execution: slowly lower your hands behind your head without bending them, keep the lower back remains firmly pressed to the floor, and his legs remained motionless.

Repeat 15 times.

2. The rotation of the ball

Starting position: standing, feet shoulder width apart. Take special fitness ball or simply dumbbell weighing 3 kilos hands and pull them above her head. Legs slightly bend at the knees.

Execution: Make a ball or dumbbell in a circular motion so that the lower back and the pelvis remains stationary. The wider the circles, the more effective the exercise.

Repeat 3 times for 8 spins in each direction.

3. Twisting with the ball

Starting position: lie on your back with hands behind your head. In hand, take a fitness ball.

Execution: while raising the legs and torso, grab the ball with their feet and drop to the floor. Then do the same, passing the ball with feet together.

Repeat 10-15 times.

4. The half-bridge

Starting position: legs bent at a right angle, palms under shoulders, body parallel to the floor.

Execution: straighten the legs, lower pelvis between the hands, but do not touch the floor. Hold for a few seconds and return to starting position.

Repeat 15 times.

5. Classic twist

Starting position: sit on the floor, bend your knees, in your hands take dumbbells weighing 1-3 pounds, depending on level of training.

Execution: removing his hands from the dumbbell to the left, push the knees to the right. Then return to the starting position and repeat to the other side.

Repeat 15 times.

6. Scissors

Starting position: lying on the floor with legs fixed with an expander or elastic bands.

Execution: lift your legs up, and then performing movements simulating the work of scissors, slowly lower the legs down but do not touch the floor. When he reached the limit of their capabilities, begin to lift your legs back up.

Repeat 15 times.

7. Plank on elbows

Starting position: elbows under the shoulder joints, legs on her toes, torso stretched in a straight line.

Execution: try to hold this position for 30 seconds or more, if you are a beginner from a minute to two, if you are not new, and 5 minutes if Pro.

8. Deviation ago

Starting position: kneel down, grab a fitness ball or a dumbbell.

Execution: slowly lean backward, reaching the limit point, stop for a few seconds, then slowly come back.

Repeat 15 times.

9. Leg swings

Starting position: lie on your back, legs bend at the knees at a right angle, hands put on knees.

Execution: simultaneously move your right hand back and straighten the right leg. Return to starting position, repeat to the left.

Repeat the complete cycle 15 times.

10. Riding on the fitness ball

Starting position: feet shoulder width apart, torso parallel to the floor, hands rest against the ball.

Execution: bending forward, continue to focus on elbows, shifting the weight forward. Then return back.

Repeat 15 times.

11. The “Hundred” Pilates

Starting position: lying on the floor, legs extended at 45 degrees, hands on the floor.

Execution: try to keep feet stationary, counting to one hundred.

12. Plate with the Mahi

Starting position: hands under shoulder joints, the body stretched straight.

Execution: alternately take your hands off the floor and scrutinies, raising his hand as high as you can upwards. If you are an experienced athlete, can complicate the task of picking up a dumbbell.

13. Lean forward with the leg lift

Starting position: standing, legs slightly bent at the knees.

Performance: one movement lean forward so torso is parallel to the floor, hands pull in front of him, one leg laid back. Return to starting position and repeat with the other leg.

14. Squats with weights

Starting position: feet shoulder width apart holding a dumbbell or a fitness ball, hands raised up and to the right.

Execution: bending the legs, expand the body to the left, lowering the ball or dumbbell to the knee. Return to starting position and repeat on the other side.

Repeat the complete cycle 15 times.

15. Leg swings

Starting position: lying on your back, arms along the body.

Performance: high raise your right foot, left foot lift off the floor and keep parallel to it. Then make the switch.

Repeat 15 times.

16. The slopes with weights

Starting position: standing, feet shoulder width apart holding a dumbbell, arms raised above her head.

Execution: bend to the side, keeping your back straight.

Repeat 15 times in each direction.

17. Stretch arms and legs

Starting position: get on all fours.

Execution: simultaneously pull your right hand and left leg, then return to starting position and repeat on the other side.

Repeat the complete cycle 15 times.

18. Plank on the ball

Starting position: classic strap, but feet not on the floor and on the ball.

Execution: podkalivat ball feet, lift your pelvis as high as possible off the floor.

Repeat 15 times.

19. Strap on two points

Starting position: classic strap.

Execution: lift from the floor to the opposite arm and leg, hold this position for 10 seconds, then change sides.

Repeat 15 times.

20. Jumping from plank

Starting position: classic strap.

Run a sharp jump pull both legs to the right hand, then back and to the left.

Repeat 15 times.

21. Twisting of the straps

Starting position: stand up in the side bar of the upper arm bend at the elbow.

Execution: bend to the supporting arm, then return to the starting position.

Repeat 15 times.

22. “Downward dog”

Starting position: classic yoga asana “downward Dog”.

Executing: “round” your back and pull your knee toward your chest. Return to starting position, repeat with the other leg.

Repeat the complete cycle 15 times.

23. Alphabet

Starting position: standing holding a ball or dumbbell.

Execution: by noting the position of the lower back and pelvis, discharge with ball and dumbbells all 33 letters of the alphabet. The legs and torso remain stationary!

24. Pull

Starting position: knees prosohnut, the body is inclined at an angle of 45 degrees, a dumbbell in the hands.

Execution: bend your arms, pulling the dumbbell to your shoulder, slightly turning the body.

Repeat 15 times in each direction.

25. The rise of the hands with weighting

Starting position: in each hand a dumbbell or a dumbbell. Feet slightly wider than shoulder width. One hand lowered to the foot, the second pulled up.

Performance: Smooth motion lower the hand that was at the top and raise the bottom so that they are reversed. Materials cosmo.ru.

Repeat 15 times.

Census

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Fitness

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