How to build a press and make a thin waist

Fitness trainers believe that too intense study of the upper and lower abdominal muscles "extends" waist. To avoid this effect, do not get carried away with simple twists. Diversify rotations, rotations of the body, the deflections, slopes.

Don't forget about cardio. They will help to prepare the body to exercise and burn calories. Before you begin to exercise, dance at a quick pace, jump rope or work out on the treadmill.

Do exercises in the morning, on an empty stomach. So fat burning will be more intense, and the waist will begin to shrink. Start with one repetition and gradually increase the number of sets, resting between us for 30-60 seconds.

Very effective exercise for creating embossed press - classic twisting. Lying on your back, with your feet on the floor, with legs bent at the knees. His hands lay behind his head, not interlocking them to the castle. As you exhale, lift your upper torso, lifting your shoulder blades off the floor. Do not help itself hands, has to work the abdominal muscles and not the neck. Hold your breath for a few seconds, straining the press, then slowly return to starting position. Repeat 15-25 times.

For complicated study lower abs are also good for reverse crunches. Lying on your back, raise your knees bent Noli. On the exhale, press the knees to the chin, raising her hips. Hold your breath for 5-6 seconds and lower feet on the floor.

Obliques, responsible for a thin waist, well develop twisting "Bicycle". Lie on your back, hands along the body, legs in the air at a right angle. On the exhale, pull your left knee to your right elbow, simultaneously pulling the right foot. Hold your breath and tighten your press, to feel the muscle work. Return to starting position. Perform 10-15 exercises for each leg.

Turn over on your stomach. Based on the straight arms, bend your knees. Exhaling slowly, reach toes to neck, straining a press. Hold for a few seconds and relax. Repeat 10-15 times.

Try another effective exercise for the oblique muscles of the abdomen. On my knees, pull straight arms forward. On the exhale, take the left, while making swing arms to the right. Keep your backs straight. Return to starting position and repeat exercise in other party. Try not to fall to the side. Keep the press was always in shape, it is forced to work not only oblique, but also direct muscle of a stomach.