A modern woman of any age carefully monitors herself and her physical condition. It is important for her not only to feel healthy and full of strength, but also to look young and fresh, and the older the woman, the more attention she pays to her appearance.
How to become the perfect lady?
In the complex of necessary conditions of physical perfection for her, one of the main ones is a flat stomach. How to achieve and, most importantly, maintain the grace of the lines of a thin and elastic waist?
The best press exercises for women show that in fact any lady can achieve perfection, even if she is poorly gifted by Mother Nature.
Although the girl is round enough and even massive since childhood, the dream of achieving an ideal is feasible. It was completely optional, as previously thought, to be thin and to correspond to the unimaginable parameters of the podium, the main thing is to achieve harmony in the correlation of the forms given by Nature. From this point of view, exercises for the press for women at home, even from a busy housewife, will form the perfect lady.
The kitchen instead of the gym
"Is it possible?" - the one who sincerely believes that she has no time to visit fitness sites, and therefore there is nothing to dream of graceful forms of her untrained and already blurry waist, may ask a question. However, exercises for the press for women in many respects take into account the specifics of her lifestyle: workload with family responsibilities, caring for children. You do not need to specifically set aside time for a workout, but simply include it in your usual routine.
For example, a woman is cooking dinner. But she does not stand all the time by the stove, stirring the brew. In those 15-20 minutes that are sure to be in between cases, you can do great exercises for the press for women at home.
What to do when dinner is cooked?
You can perform simple exercises while standing in front of a stove or standing up from a computer:
- stand straight and touch your head with your fingers, your knees are relaxed, put one leg a little to the side;
- pull the knee of the set foot to the torso, while doing the oncoming turn of the torso at the waist, trying to touch the knee with the elbow of the opposite hand;
- return to the starting position and repeat the movement 8 times at a slow pace;
- then do the same action quickly 8 times;
- repeat again 8 times slowly and 8 quickly;
- then switch sides.
Attention! Pulling your knee, exhale and retract your stomach.
These exercises for the press for women do not require much space, they can be done during the day at any time. They form a thin waist and burn fat on the stomach. Add one more simple exercise, which makes the abdominal muscles tone, maintaining its flat profile:
- stand straight, knees relaxed, feet together, right foot touching the floor with the toe, elbows pressed to the sides;
- set the right leg back, straighten your arms at the same time, take a breath;
- pull the leg and arms back to their original position, pull in the stomach strongly and exhale vigorously;
- to do the same, but on inspiration, take the leg and hands to the sides, and then return to the starting position and do an energetic indentation of the abdomen on the exhale.
Which press is more important?
Those who are just starting out will learn for the first time that women’s abdominal exercises actually quite diverse. They act on different parts of the muscles, which form a perfectly flat shape of the abdomen. So, there is training for the lower muscle bundles and exercises for the upper abs for women. Experts recommend distributing the load evenly, otherwise the desired effect cannot be achieved. A flat shape of the abdomen is provided by all muscle groups: upper, lower and oblique. In each training session, exercises are necessarily divided into three focused groups.
How to perform the movement?
Typically,
abdominal exercises are done from a prone position, since this achieves the maximum load of the desired muscle while disabling the others. Another 15 minutes can be found in the busy home schedule: it’s not hard to lie on the carpet in front of the TV to combine watching your favorite series with working out your abdominal muscles. The film has begun, and you begin training:
- press the lower back and feet to the floor, bend your legs at the knees, lay your hands behind your head, take a breath;
- on the exhale, raise your shoulders, squeeze the stomach as much as possible, feel the tension in its upper part;
- repeat 8-16-14 times;
- do the same movement at different rates and with a delay on the rise for several seconds.
The correct technique of execution requires that you press the lower back to the floor and not allow it to bend when lifting the body. This is a classic movement for working out the upper press. By doing it every other day, you can quickly achieve visible results.
Best exercises for the lower press
The lower muscles of the press also need careful study. It is these muscle bundles that can be contracted by special exercises, which are quite simple, but require strict adherence to technology. Video tutorials or exercises for the press for women at home will help beginners, photos of which can be found in specialized publications. You need to train the
lower press in combination with other departments - the upper,
oblique muscles of the abdomen. In general, everything will take 10-15 minutes, which can always be found in the daily routine.
Classical exercise for the lower press:
- lie down, press the lower back firmly against the floor and do not tear it off during the entire workout, lift your legs up at a right angle, but do not pull, but relax in the knees. Feet can be kept at a distance or crossed;
- inhale and at the exit tear the buttocks off the floor, swinging your legs forward, while squeezing the abdominal muscles below;
- do first slowly, then at a faster pace;
- as skills consolidate, increase the number of repetitions and approaches.
Alternate leg lift exercise:
- from a prone position, pull one straight leg to the chest, at the same time tear off the shoulders from the floor and grab the thigh with your hands, draw in your stomach, exhale;
- return to the starting position and do the same with the other leg;
- do alternately at an even pace, alternating with a breath while lying down and exhale on a rise.
Roller - home exercise machine
If you have no time to go to the gym, but you want to experience the pleasure of muscle tension with the use of a simulator, then exercises with a press roller for women may well replace it. The roller is always nearby, somewhere near the sofa, you can ride it, sitting in front of the TV, and thereby kill two birds with one stone: make useful, having fun.
The classic exercise for the abs with a roller is simple: you need to kneel, straighten your back, pull your stomach in, roll the roller away from you and pull it back, while maintaining a taut posture. However, it will not be easy for beginners. But with the increase in muscle strength, movement can already be complicated: to rely not on the knees, but on the toes of the legs. Having added exercises with a roller to the general complex of work on the press, you can not only load the necessary muscles well, but also diversify the routine of training at home.
Gym luxury
Those who regularly visit the gym are sure that no load can replace the directional action of the machine. If the body is already accustomed to the usual loads, and you want to feel more resistance, then the exercises for the press in the gym for women will be for the experienced gymnast one more step to perfection.
It is not difficult to pump the press using an adjustable bench or a simulator with an adjustable load weight, since the equipment itself already forces the user to hold the necessary position. Another thing is that you need to increase the load gradually, so that the muscles become accustomed and can withstand increasing resistance. The main requirement, as in regular workouts: exhale should be done to reduce muscle. Thanks to the special design of simulators for the press, users can load a specific muscle, while disabling others: something that is not always possible at home.
If you take dumbbells in your hands
The gym takes time, and you can load the muscles in another, classic way: do exercises for the press with dumbbells. For women, they can become an additional tool or shell for improving muscle shapes. Do not be afraid that dumbbells will cause excessive growth of muscle mass in the arms or legs. This is impossible simply because in the female body there is a very small amount of testosterone, which in men is precisely responsible for the relief lumpiness of the body. Women need dumbbells as a metered and necessary load for muscle training, including the press.
The best exercise for oblique muscles and shaping a graceful waist:
- take a dumbbell weighing up to 8 kg in your right hand and do lateral tilts to the left (the dumbbell serves as a counterweight, increasing the load on the contraction of the oblique muscle);
- repeat the other way by shifting the dumbbell.
With a minimum of equipment and with a busy schedule, any woman can always find a few minutes to do useful and enjoyable exercises for the press at home.