You will need
  • - a yoga Mat on the floor;
  • - chair;
  • - the fitball.
The most effective exercises for the pressand all kinds of twisting. They impact both on the direct and oblique abdominal muscles. The complex can be diversified to include exercises with weights, exercise on the fitball, reverse crunches.
Before class be sure to stretch your legs by preparing and warming the muscles. Dance to up-tempo music, do some lunges, plies and bends.
Start with simple exercises. Lie on your back with legs bent at the knees and slightly apart feet. Palm put under his head, elbows dissolve in the parties. Strain press and flatten the chest. At the same time tear off the floor the head, neck and shoulder. Hold this position for a few seconds and slowly lower. Relax by the press. Repeat 10 times.
Engage the obliques, providing a beautiful curve of the waist. Lying on the floor, put your heels on the chair. Hands leave behind. Exhale, tighten your press and lift from the surface of the head, neck and shoulder. At the top of the movement, expand the right shoulder to the left knee. The buttocks should be pressed firmly against the floor. Take your shoulder back, hold for a few seconds and return to starting position. Repeat twisting in the opposite direction. Run 5-6 dual approaches.
Complicate the exercise using fitball. Lean on the ball with your lower back, keeping the head, neck and shoulders on weight. Bend your knees so that they form a right angle with the floor, feet put parallel to each other. Tighten your buttock muscles, keeping the balance. Put your hands on the back of the head, by connecting them to the castle, elbows dissolve in the parties. Lift the upper torso, straining press and not helping himself with his hands. Slowly return to starting position and repeat the exercise 10 times.
Enjoy a lower part of the pressand responsible for the elastic and a flat stomach. Lie on the floor with your legs straight and hands resting at your sides palms down. Exhale, tighten your press and slowly raise legs, bending slightly at the knees and lifting the lower back. Your knees should almost touch your chest. Return legs to the starting position. Take your time – it is slow execution ensures success. Repeat the exercise 10 times.
Beginners just one set. But after a week you can increase the amount of exercise they perform them on two approaches with a short rest after each.