How often before any holiday of the woman begin to worry that can't put on the favourite dress as the tummy began to stick out and constrain movements considerably. To restore former symmetry and to spend evening in the favourite dress you need to be engaged in inflating of the press urgently. The set of exercises on press muscles given below will help with it.
Instruction
1. Sit down on the floor, put hands about hips. With the exhalation deviate back, raise legs over the floor at an angle of 45 degrees, extend hands before yourself. You hold the back directly, last the breast forward. You hold situation 1–2 minutes, then lay down on the floor and relax. Make 2 more approaches.
2. Deviate back, resting elbows against the floor, bend legs in knees and lift them. With the exhalation extend legs and lower them closer to the floor, on the breath bend knees again. Repeat exercise of 15-25 times.
3. From the previous situation perform the following exercises. Extend legs over the floor, and do the movement "nozhnitsy" within 1-3 minutes. Then raise legs at an angle of 60 degrees and perform exercise "bicycle" 1–3 minutes. Lay down on the floor, tighten to yourself knees and completely weaken the press.
4. Lay down on the back, put hands along the body, raise legs at right angle. With the exhalation lift the case up, extend hands at the level of the breast and record situation for 1 minute. On the breath lay down on the floor and relax.
5. Bend legs in knees, cross hands on the breast. With the exhalation rise over the floor a little and record situation for 5 seconds. On the breath lay down on the floor. Repeat exercise not less than 10 times.
6. Get hands for the head. Lift the case up on 3 faltering exhalations. That is rose a little - made the exhalation, still slightly raised the case – the exhalation and on the third exhalation as much as possible rose over the floor. On the breath you lay down on the floor. Repeat exercise of 10-15 times.
7. Put hands along the case, raise legs up. On the breath lower legs to the right of yourself, with the exhalation raise them. With the following breath lower them to the left side. Repeat exercise on 10 times in each party.
8. Put palms on the nape, bend legs. With the exhalation rise over the floor, twist the upper body to the right, then to the left. On the breath lay down on the floor. Make 10–15 approaches, then completely relax.