Good Lifestyle

Soon the summer and during the holiday season, but we are confident that all is not prepared himself for a short-cut bikinis and summer dresses. Of course, ideally, it would be necessary to revise your diet and think about proper nutrition to weight loss period, but in general the effective guarantee of the drop weight is regular exercise. Therefore, we have collected some simple exercises for a beautiful press, which can be done at home without going to expensive gyms. Important: Exercise does not take a lot of time and ensures a flat tummy and beautiful, but only if regular workouts. Take exercise mental note.

1. Plank
To date strap - a real panacea for Zhirkov on the abdomen and flanks. This exercise uses several muscle groups. With the help of straps, you can simultaneously train the buttocks, arms, abs, back, is worth a stop and change the angle of the exercises. To stand in the bar, no need to buy a subscription to an expensive gym, and you can do it wherever you like. We also recommend you to buy special sports mat for the convenience of the job.

2. "Scissors"
Exercise "Scissors" is good because in the complex affects the entire rectus abdominis muscles. Many people worked very hard for the lower part, and so the "Scissors" become a real salvation. To achieve the most visible result, it is necessary to do exercise 3-4 times a week for several approaches, alternating with other types of exercises.


3. Full vacuum
Many popular exercise practiced by "vacuum", which is also very effective in dealing with folds on the stomach. With it, there is a quality massage all organs, as well as increased blood flow by causing the body leaving harmful substances that affect the well-being and state of health in general. "Vacuum" uses and thus strengthens all the abdominal muscles, helps to form a slender waist, and at the same time leads to normal bowel function. There are many recommendations on how to do the exercise, but it should be remembered that the effectiveness of the "vacuum" will be much higher if this exercise for weight loss you will perform on an empty stomach early in the morning or at least 1-2 hours after eating. So you do not earn digestive problems.


4. Twisting the upper part of the press for
Cherished cubes and reliefs on the press appear just after twisting. It is known that a physiologically important function of the press is directly twisting the upper body to the pelvis and vice versa. Therefore twist - the clear body exercise and therefore muscle growth occurs when it is running in the shortest possible time with the most less effort. There are many variations on this theme, but I do not need any special exercise equipment or adaptations for it.

5. Exercise "Bicycle"
This exercise is aware and is able to do even a child. Yet it is not an easy one, but one of the most effective, because in its execution involved absolutely all the abdominal muscles. Delayed onset muscle soreness you feel instantly, so that the result is a beautiful and toned tummy and not have to wait long. Try!


6. Exercise for the press, "The Little Mermaid"
To pull up the side muscles of the abdomen and back, as well as to pump arms and thighs, try to exercise "The Little Mermaid." It is easy to perform, but for the benefit of the body will be enormous. For this exercise, do not need special skills, but it is worth to buy a sports mat, it was convenient to train.


7. Effective exercise "Airplane"
body rises in the prone position called "airplane". Simple in execution exercise trains your lower back and the top of the press. Many say that there is, and the effect of improving posture, which is also important for health (especially for internal organs) and appearance.


8. Pulling his knees to his stomach
This exercise easier than you can imagine, so many coaches recommend it to beginners who have not yet versed in the intricacies of training. In this case, it is important to try to raise above the knees and do it very slowly, because in this way increases the efficiency and the overall load on the muscles. Also, it is recommended to approach 15-20 times with breaks for holidays and other exercises.