In addition to the basic exercises, we included special ones for 20-, 30- and 40-year-old women, because the life style and the body of a woman change with age. Add to this cardio training program, and we guarantee that you will receive a strong relief press in just one month and save the result for years. Physical exercises for a flat stomach - a weighty help for you.
Training plan
How it works: Carry out the complex twice a week, doing 3 sets of 12 repetitions with a break of 60 seconds between the approaches. At the end of each session, add exercises to the press "by age." And do not forget about cardio training! You will need: a medical ball weighing 2.5-4 kg, dumbbells 2.5-5 kg and foam rubber, if you do exercises for those over 40 years old.
1. "Deceptive" turn
Muscles-stabilizers work, muscles of buttocks, legs and hands. Stand with your legs slightly wider than your shoulders, your toes are turned outward. Keep the medical ball in front of you at the hip level. Go down to the half-squat. Unfold the right leg, turn to the left, while bending your elbows and lifting the ball to your left shoulder. Go back to the starting position, straighten your legs. Do the exercise the other way.
2. Fallout with the ball
Muscles-stabilizers work, muscles of buttocks, legs and hands. Stand your feet on the width of your pelvis, with both hands in front of your chest, hold the medical ball. Lift it to the right upwards, and then lower it to the left thigh, while simultaneously lunging with the right foot back. Put your feet together, lifting the ball to the left upwards, then lower it to the right thigh, making a lunge with your left foot back. This will be one repetition.
3. Jump and block
Work all the muscles of the body. Lie on your stomach, palms on the floor on either side of your chest. Pull the muscles of the press, lifting it from the floor, then jump forward with the jump. Jump, raise your hands above your head, palms close to each other and look forward (as if you are blocking a blow over the net). When landing gently bend your knees, sit down, put your hands on either side of the feet. With a leap, move your legs back, drop to the floor. Repeat.
4.Session with a pull-up of the hand
Muscles-stabilizers work, muscles of shoulders, legs and buttocks. Take the dumbbell in the right hand and lower it along the body, palm to the thigh. Place your left hand on the waist. Stand up with your legs wider than your shoulders, and then descend into a squat. Straighten the right leg, while pulling the left to the side (stop at right angles to the shin) and pulling the dumbbell to the shoulder. Sit down again, lowering the dumbbell. Repeat. Execute the exercise in the other direction and complete the approach.
Excellent press in 30 years
Family and work take so much time that it is not enough for training. How to bring the press into tone? Try an exercise that you can perform anywhere. It involves transverse muscles, tightening the stomach and fixing the back. The reward will not only be a strong press, but also a good posture.
Try the exercise: inhale-exhale
The muscles of the press work. Sit on a chair, feet on the floor. Take a deep breath in your stomach, then exhale and draw in your stomach as much as you can. Hold for 30 seconds, calmly exhale and relax. Perform the exercise 5 times during the day.
Throwing from a sitting position
Muscle-stabilizers work. Take the medical ball and sit on the floor: the legs are bent at the knees, the hands - at the elbows. Put the ball in the left hand and lift it to the right shoulder, the palms pointing upwards, the fingers - to the sides (as if you are depicting scales). Raise the feet so that the legs are parallel to the floor. And lean back, trying not to slouch, to the position in which you feel that the muscles of the press are involved in the work. Throw the ball in the right hand and back, completing the exercise. Repeat. To burn fat on your stomach, do cardio 5 times a week for 30-60 minutes. Twice a week, in particular, conduct this training, developed by Emmy Dickson. It is built on an alternating decrease and increasing the load to a maximum. Namely this strategy, as research shows, burns fat at the waist best.
Excellent press in 40+ years
Perhaps you will notice that there is more fat on the waist. As experts say, this is due to the fact that with age in the body decreases the amount of growth hormones. Namely, they are responsible for maintaining the muscles. Contributing to the reduction of estrogen. So, after forty, you need to review your diet and pay more attention to training.
Try a balance exercise
Muscle-stabilizers work. Lie down on the foam roller face up, hands to the sides, palms and feet on the floor. Raise the left leg so that the knee is just above the pelvis, and the shin is parallel to the floor. Pull the right one to it so that both legs are in the same position next to each other. Hold on to 1 account, lower the left leg, and then the right one. This will be 1 repetition. Now start moving with your right foot. Do 3 sets of 8-10 repetitions.