Doing these simple exercises every day you will get the perfect press!.

This manual is for those who want to pump up a beautiful press "cubes" at home ... Leaving all 6-12 minutes a day!.

What you need:.

Sofa.

Willpower and desire.

6-12 minutes of time.

Step 1:.

We sit on the edge of the couch, his hands rests on the bed and straighten your legs in front of him (not touching the floor) and start to bend the legs to him and straighten back and so 20 reps! !! !!.

Step 2:.

We lay down on the floor (on the back), head against the sofa, hands clinging to the edge of the sofa and begin to raise our legs 90 degrees to the floor ... this exercise is repeated 20 times.

Step 3:.

Without changing the position, we lift our feet from the floor and perform all the known exercise bike (legs on weight and as if twist pedals) ... also 20 times. Done ? You can rest, but not for long 10-20 seconds.

Step 4:.

Lying in the same position, we continue. The legs are bent at the knees, and we try to get our knees to the chest. performing jiggling movements, to the chest and back to the floor. 20 movements!.

Step 5:.

Change position. Legs on the sofa, we ourselves lie on the floor on the back. Hands together and reach out to the knees and back. 20 times.

Step 6:.

Change position. We return to the position from STEP 2, hands hold the sofa ... stand on the "candle" and perform the legs with the flexing movements up and down as if by the legs we leave and catch the ball. 20 times. We rest for 10-20 seconds.

Step 7:.

We lay down in position (STEP 5) on the back, leg on the couch, hands behind the head and alternately to the left then to the right do twisting movements that would be left (right) hand was as close as possible to the right (left) leg. 20 times.

Step 8:.

After that, hands together in front of him, without changing the situation, we do the same thing only now we get our hands on the right leg or the left leg .... 20 times.

Step 9:.

That's all you need to get the press of your dreams!.

There is an exercise that can at once pumping all the abdominal muscles. Speech about the most twisting. But! Do these very twists need a new way.

Before beginning twisting, the stomach must be strongly retracted. In this case, the load on the rectus muscle will be sharply reduced, but the external and internal oblique and transverse muscles. If you, on the contrary, "pout" the stomach, then the maximum load will take a straight muscle. In any case, in order to acquire an exemplary press, you need to do only twisting in two versions: pulling and inflating the stomach. This training takes 10-15 minutes.

nedug. en.