This question is asked by many girls who dream of looking slim and beautiful. However, not everyone knows the exact answer to this question. It should be borne in mind that abdominal muscles are very important for the beauty of the female body. They affect posture and are involved in all body movements. A flat and even tummy cannot be achieved without performing special physical exercises, but all classes must be organized correctly.
How to download abs for girls?
Exercise on an empty stomach.
Fitness trainers recommend doing abdominal exercises in the morning before meals or during the day at least two hours after eating. This requirement is easy to explain: the body begins to burn body fat only when it lacks nutrients.
Critical days.
When critical days come, it is undesirable to engage in physical exercises for the press. It is necessary not only to wait until the end of menstruation, but to continue classes two days later.
Load distribution.
Correct load distribution during classes can greatly increase their effectiveness. During the exercise at the peak itself, stop for 2-3 seconds and return smoothly to the starting position. This is necessary so that you can make sure that you are straining exactly the right muscle groups.
Do not overdo it.
With an ill-conceived approach, it seems that the muscles of your abs will be the stronger, the more times you do each exercise. However, this is not at all true. This will not help to quickly pump up the girl. The fact is that at some point the muscles of the press will get tired from the load and other muscle groups will begin to work, and this is extremely undesirable. The number of repetitions of one exercise should be selected depending on your physical condition, but should not be in any case more than 15 times.
Exercises how to download abs for girls.
The muscles of the lower press.
Bend your knees while lying on your back. Hands should be extended along the body. Raise your legs slowly on inhalation and hold in the upper position for 2-3 seconds. Then we also slowly return them to their original position already on exhalation. Note that the legs should be constantly bent at the same angle: they should not be bent or unbent. This is a prerequisite for how to properly pump the girls.
Oblique muscles.
Lying on your back, spread your arms to the sides or close them behind your head, legs should be bent at the knees. Raise your legs while inhaling so that your hips are perpendicular to the floor. Next, lower your legs to the right to touch the knee on the floor. Then, as you exhale, raise your legs and return them to their original position. This exercise should be repeated in the same order, but already to the left.
The muscles of the upper press.
Lying on your back, legs close at the knees and straighten your arms along the body. Raise your arms and body up as you inhale and stretch harder, but your lower back should not come off the floor. Then, as you exhale, return smoothly to the starting position. It is necessary to pay attention that the case should be lifted exactly up, as many are used to doing this in advance. To make this exercise easier, we recommend that you select a point on the ceiling directly above you, and then imagine that you want to reach this point with your nose.
The entire exercise cycle can be completed with a series of inclines. This will achieve a kind of “massage” of the abdomen. Remember that professional fitness trainers to the question: “How to download abs for girls?” Recommend to perform the correct alternation of exercises. First of all, the load for the muscles of the lower press is given, then the oblique muscles are loaded and the complex of exercises is completed with the load for the muscles of the upper press. You can fix the result by adding a diet to the exercises, this will help you quickly achieve a beautiful tummy.