You can perform all the exercises in a row for a good workout of the muscles of the press or choose several suitable ones and include them in your training.
1. Fold to the feet
- Lie on your back, lift your legs and arms at a right angle.
- Tear off the shoulders and pelvis from the floor, touch the toes with your fingertips.
- Slowly sink back to the floor.
- Repeat 20 times.
2. Scissors
- Lay down on your back, pull your navel to your spine and press your lower back to the floor.
- Raise both feet up to an angle of 45 degrees, pull the socks.
- Start to cross your legs slowly. Do 10-15 repetitions for each.
- You can complicate the exercise, throwing on the legs of the loops of the expander.
3. Twisting with a frog
- Sit on the floor, weight on the ischium bones. Feed back your back to maintain balance, bend your knees and tear off the feet from the floor.
- Exhale, pull your navel to the spine and lean back, opening your arms and straightening your legs.
- With an inspiration, go back to the starting position with the knees at the chest.
- Repeat 20 times.
4. Bicycle
- Lie down on the floor, press the lower back to the floor, and take your hands behind your head.
- Pull your knees toward your chest and tear off the scapula from the floor.
- Straighten the right leg slightly from the floor, and the body turn to the left side, touching the right elbow of the left knee. In this movement, the whole thorax turns, and not just the elbow.
- Do the exercise the other way. This is one repetition.
- Perform 25 repetitions.
5. Back torsion
- Lie down on the floor, put your hands on the sides of the body with your hands down.
- Raise your legs, bent at the knees, so that they are located at the chest level.
- Tear your hips off the floor, lifting your legs higher.
- Put your feet back on the floor and repeat 2-3 times.
- Do not use inertia, the movement must be done at the expense of muscles, so perform it slowly.
6. V-shaped body rises with bent legs
- Lay down on the floor, stretch your legs, hands along the trunk.
- Lift the legs and shoulders low from the floor – this is the starting position.
- Raise the body with a straight back and knees bent at the knees, on the floor there is only a pelvis.
- Return to the starting position and repeat 25 times.
7. Russian twists
- Sit on the floor, bend your knees, put the feet on the heels, swing the body back, the back is straight.
- Hold your arms in front of the chest, turn the body to the right, then to the left – this is one repetition.
- Perform the exercise 15 times.
- If you want to complicate the exercise, tear off the feet from the floor.
8. Hands up to the legs
- Lie on your back, lift your straight legs and arms up, tear off the upper back, stretch your arms to your feet.
- Lower your legs to a 45 degree angle, and take your hands behind your head. Do not lower your shoulders to the floor, press your lower back to the rug.
- Repeat the motion, reaching out to the feet.
- Perform 10 repetitions.
9. The semi-banana
- Lay down on the floor, straighten your legs, hands stretch out in front of you.
- With an exhalation, lift the body and the left leg, the hands tend to the left foot. Fix the position in the extreme position and slowly go back.
- Repeat the twisting to the other leg.
- Continuing to alternate sides, repeat 20 times.
10. Cross fold
- Lay down on the floor, straighten your legs, put your hands along the trunk.
- Slowly lift the body and right leg. Turn the body to the right and touch the right foot with your left hand. Hold for one second.
- Just slowly go back to the starting position and repeat the other way.
- Perform the exercise 15 times, alternating sides.
11. Slope from the side bar
- Stand in the side bar on the forearm, remove the other hand behind the head.
- With an exhalation, draw in the belly, pulling the navel to the spine, turn the body to the floor and pull the elbow of the free hand to the wrist of the support.
- With inhalation, go back to the starting position and repeat seven more times from this side and eight on the other.
12. Slow lifting of legs
- Lie down on the floor, lift up straight legs, hands along the trunk.
- Press the lower back to the floor, slowly lower both legs, then just raise them as slowly. The slower you move, the harder the exercise.
- Repeat 10-15 times.
- If you want to complicate the exercise, do not lower your legs to the floor, hold them at an angle of 20-30 degrees, and then raise again. In this case, the muscles of the press will not relax during the entire exercise.
13. Lifting of hands and feet
- Lie on your stomach, raise your hands above your head. Stretch your stomach to protect and lengthen the lower back. Raise the straight legs, arms and head.
- Raise the right leg and the left arm slightly higher, then lower them lower and lift the left leg and right arm.
- Continue slowly alternating hands and feet, do not hang out, hold the body in place.
- Repeat 20 times.
If you want to increase the load, try exercises on the press with dumbbells and a medallion or swing the press standing. And do not forget about the diet! Even superintensive exercises will not give you a beautiful relief press without proper nutrition.
