Slim waist and flat stomach - one of the most important components of today's standard of beauty. Fortunately, to make a flat stomach, do not necessarily spend a lot of time in the gym. It is enough to find 15-20 minutes of free time each day to train at home.

The principles of home workouts

Exercises should be done in the morning before breakfast, since the stomach must be empty. Usually, experts recommend eating four hours before training. Therefore, the time of day is not actually essential.

In addition to rocking the press as well to do cardio: running in the morning, walking in the park, swimming in the pool, dancing and biking. All this will help to clean up the stomach, and generally improve health.

What is the best exercise

To complete the exercises for the press at home need to find a flat, not too soft surface, as it is necessary to maximize the body was fixed, the back does not buckle, did not change the load on the hips. You can use special rubberized mat for training.

After the exercises you need to take a shower with the use of skin care products. Since at the time of exercise and the muscles and skin are heated, the pores are open, they do not interfere with peel, and simultaneously saturate the skin with nutrients.

A set of exercises

• Sit on the edge of a chair and hold steady hands on the edge. Tear off his feet off the floor and lift over the chair - you should stay only in his arms. Hold this position as long as possible - preferably at least five to ten seconds. Perform the exercise 10-15 times. Before you do this exercise, make sure that the chair is really very stable.
• Spread on the floor mat for fitness and kneel. Lean to the right and place your right hand on the floor. Slowly lift up and pull the left leg - it should be parallel to the floor. Extend the left arm so that it is parallel to the floor. Then take the starting position. Do exercise at least six to eight times for each exercise increases storony.Eto abdominal muscles, legs, and develops the vestibular apparatus.
• Lie on your back, bend your knees and pull your hands along the body, palms down. Lift your head and shoulders; stretch your legs and raise them as high as possible; raise your hands a few centimeters above the floor. Hold this position at least ten seconds, then slowly lower both to the floor head, shoulders, arms and legs. Do this exercise ten times in a row.
• Get on all fours, so that your knees are directly under your hips and palm - under the shoulders. Raise your left arm at shoulder height and the right leg - at the height of the hip. Count to three and then return to starting position. Perform the exercise for the right hand and left foot.
• Rest against the floor with his hands and toes, so that the whole body is in the air, parallel to the floor. Hold this position for thirty minutes. At first it may seem very difficult; over time, bring the execution of this exercise up to one minute; when it is obtained, execute it while only one arm and one leg. This exercise provides a good workout for all muscle groups, especially in the abdominal and back muscles.
• Lie on your back and bend your knees. Tear off his head and shoulders off the floor, left knee and clasp hands, clutching it to his chest. Straighten your right leg and raise it to 45 degrees above the floor. Then change legs without dropping them on the floor. Repeat the exercise 10-15 times.
• Lie on your stomach, rest your palms on the floor. Drawing on his hands, lift the torso off the floor, raising his head and squaring his shoulders. Count to three and then return to starting position. Do exercise eight to ten times. It is recommended to perform after the traditional twists.
• For this exercise, you again need a stable chair. Lean hands on the seat of the chair and toes - on the floor; your body needs to beat at an angle of approximately 45 degrees to the floor. Tear off the floor right leg, bend the knee and push the abdomen. Count to five, lower the leg to the floor and repeat with the other leg.
• If your home has a horizontal bar, or wall bars, perform leg lifts in a vise. This is one of the most effective and the most difficult exercise for the press. Keep hands on the bar and tensing abdominal muscles, pull the bent knees to chest. In another embodiment of this exercise need to raise outstretched legs.
• Leg raises from a standing position - another effective exercise for the press. Stand with feet apart at shoulder width. Slowly lift up the leg bent at the knee, then straighten it parallel to the floor, bend your back and return to starting position. Repeat 10-15 times for each leg.

Options drill press

• Exercise 1

Lie on the floor, bend your knees. Feet should be flat on the floor. Stretch your arms at your sides or lay them over the head. This is your starting position.

Start slowly raise the torso up without bending your back. When the body is perpendicular to the floor, and slowly begin to return to its original position. Perform each exercise at least 15 times in a row. The total number of repetitions depends on your physical fitness; In any case, you need to gradually increase the load.

• Exercise 2

For this exercise, a special simulator for the press, which is sometimes also called the trainer for crunches (twisting). He will find in any gym. This simulator can adjust the load, so take care to choose the right settings. Sit on the simulator, will place his feet for special stops, and take hold of the top of the handle. Your arms should be bent at a right angle.

Lean forward, and then allot the torso back, alternately stretching and tensing abdominal muscles. Breathe in, leaning forward, and breathe out, taking his body back. Watch out for so that the bulk of the burden falls on the muscles of the abdomen, and arms and legs were almost relaxed.

For this exercise did not bring you any harm, always choose a weight with which you can easily handle. Otherwise, curling simulator can quite quickly lead to injury.

• Exercise 3

To perform this exercise you need a gymnastic wheel. Get on your knees and grasp the handle with both hands on the wheel gymnastics. Standing on all fours, put the wheel on the floor so that it is directly under your head. This is the starting position.

Slowly roll the wheel straight ahead, pulling the torso and arms. Perform this exercise on the part of the inspiration. Freeze for a few seconds, when your body would be a few inches above the floor. Slowly exhale and return to the starting position. In carrying out this exercise, all the time, take care that the abdominal muscles have been stretched.

Exercise is not recommended for people who have problems with the back, or a hernia.

To increase the load on the obliques, roll the wheel alternately right and left - harder to exercise this option and, as a rule, is not suitable for people with a low level of physical fitness.

• Exercise 4

Lie on the floor, bend your knees and place your feet on the floor about 45-60 cm from one another. Hands pull along the torso.

Exhale as you lift your shoulders and shoulder blades a few centimeters above the floor, a little bend to the right, and reach for the fingers of the right hand to right heel. Inhale and slowly return to starting position.

Repeat the same procedure, but now you have to touch the left heel of his left hand fingers. You have completed one repetition. Perform at least ten such repetitions in a row.

• Exercise 5

Lie on your back, legs straight, arms extended along the body. This is the starting position.

Bend your knees and pull them towards your chest. Now straighten your legs so that they are perpendicular to the floor. Slowly lift your buttocks off the floor and back, lifting his feet higher. If necessary, rests on the floor with his hands to keep his balance better. Return to starting position.

• Exercise 6

Starting position - like when performing push-ups, but rests on the floor is not the palms and forearms. Elbow joints should be bent at a right angle. Do not keep your back perfectly straight, and slightly bend it (but do not let the waist sagged down - it will lead to excessive and unnecessary load on the spine).

On the exhale, begin to lift the buttocks up so as to minimize the distance between the chest and hips. Inhale and slowly return to starting position.

• Exercise 7

Lie on your back and bend your knees at an angle of about 60 degrees. Initially, the feet are on the floor, his hands clasped in castle and head for a head.

On the exhale, lift the floor right elbow and shoulder while pulling to the chest left knee and right elbow touching them. Try to shoulder appeared as close as possible to the knee - so ensures maximum load on the muscles of the abdomen; If you just drag an elbow to the knee, from the exercise will be of little use. Do not forget to ensure that the abdominal muscles are constantly tense.

Inhale, return to the starting position and repeat the exercise, this time touching the left elbow right knee.

• Exercise 8

This exercise is performed on an incline bench. Lie on a bench and lay the legs of the special stops. Put your hands behind your head, but do not pin them to the castle.

On the exhale, tighten your stomach muscles and lift the back bench of the first head and shoulders, and then - the middle part of the back. Loin during exercise should be pressed against the bench.

Keep the body in a state of maximum stress one or two seconds, then inhale, return to the starting position. You must do the exercises slowly to avoid coasting - it most often occurs as a person drops to the bench. To be most effective exercise, the abdominal muscles must be constantly strained.