A flat stomach and firm buttocks - an indicator of health and excellent physical shape of their owner, whether male or female. Such properties of the shape immediately create a good reputation for evidence of a healthy and active lifestyle. Exercises for the press and the buttocks are very useful to the body and give a lot of energy and vigor, if performed regularly over the years.

It is proved that men find especially attractive women who have a big enough difference between the waist and hips. The volume of the waist and hips are not so important, as long as the muscles are toned and elastic look. A similar effect can not be achieved through diet, but exercise for the press and the buttocks help to make flexible waist, abdomen taut and buttocks - delicious.

The essence of the drill press

Exercises for the press - is a comprehensive program designed to work with the muscles of the abdomen. Initially, eliminated fat and then goes methodical pumping muscles. All exercises are performed with a large number of approaches, alternating between them. This is necessary, because the task is not complex muscle building and fat splitting and drawing the relief of abdominal muscles.

Catching pumping the press, it must be remembered that a number of exercises, the housing built on slopes, can be traumatic for the lumbar spine, so they need to be measured to perform, without jerks, at the same pace.

Exercise for the press

Not all exercises for the press Exercises for the press: a flat stomach and wasp waist - easy!   performed in the supine position. For example, this would be a very effective exercise. Starting position - lying on the floor on his stomach. It is necessary to lift the torso and lean at the same time on his elbows and toes. Now you need to bend your knees alternately touching of the floor. Change the position of the body when it should not. Exercise is repeated fifteen - twenty times for each leg.

You can train the press and in the sitting position. You will need a hard chair or flat bench. It should sit on the edge and slightly lean back. Hands desirable to take up the seat to keep the balance. Legs bent at a right angle and slowly lift so that the lower leg turned parallel to the floor. This should ensure that the abdominal muscles tensed. Exercise is repeated seven to ten times. This is enough for a month the results of studies became evident.

Exercises for glutes

For the good of the buttocks and the usual sit-ups, but it is much more effective to squat on one leg. It is not easy, but very effective exercise. Starting position: standing, feet shoulder width apart, hands on hips. It should shift the weight to the right foot, ankle and then left foot put on the right thigh in such a way that the left knee was directed to the side. Keeping your back straight, slowly squat to be on one leg. Suffice ten - fifteen repetitions for each leg every day to the buttocks purchased seductive shape in two or three weeks.

The complex of exercises should include lunges and kicks back. Making such attacks should be vigorously, trying as hard as possible to stretch the muscles of the buttocks. This exercise not only strengthens the glutes, back and thigh muscles. Each leg should be done for thirty or forty attacks in two-three approach.

How to build buttocks

To strengthen the buttocks effective deep squats, which are carried out so that the calves as if imprinted on her hips, and buttocks on the heels sink.

If you look too flat buttocks, men are recommended squats, which build muscle buttocks. In the case where it is necessary not to increase the buttocks, but to create their beautiful shape and elasticity make will help lunges with a barbell on your shoulders. Such exercises contribute to and improve the muscle tone of the lower back straight, oblique abdominal muscles and hamstrings form. Lunges with a barbell train the coordination of movements.

Women recommended the same exercises but with dumbbells in his hands. This is an easier way. Besides, exercises with the bar may lead to excessive development of rotator cuff and biceps arms that most women consider undesirable.

Very effective for the formation of the buttocks known gymnastic exercise "polumostik." It must comply with the provisions of "lying", relying on the shoulders, lifting the pelvis and lower back arching, and then pausing for a few seconds in the top position.

Another common exercise - Mahi leg bent at the knee of the situation "on all fours". To the buttocks and the press have always been in good shape, it is helpful to use your spare time to practice tennis, jogging or cycling to make.

All at once

You can strengthen each muscle individually, or you can do complex exercises that strengthen slice multiple muscle groups. Coaches are advised to begin with just such an exercise, and then "finish off" the muscles that need it most. So, to strengthen all the muscles are great exercises are known as the "bicycle", "elbow-knee" and twisting massage hoop.

Simulate cycling in the supine position can, perhaps, everything. This exercise is great tightens as the abdominal muscles and the muscles of the buttocks. To "work" your abdominal muscles, you should keep your feet as close as possible to the floor. And to strengthen the first gluteal muscles, you must do the exercise, lifting his feet higher. It is acceptable alternate position of the feet - so fun to be engaged and, therefore, can be given to the implementation of the exercise longer.

Exercise "elbow-knee" is performed standing up. Feet should be placed shoulder-width apart, hands to dissolve in hand and bend at the elbows up brushes. Now we need to raise bent at the knee left leg as high as possible and to reach out to her right elbow. Then the left leg, without straightening, should be given back as far as possible. Equilibrium is maintained by hand. You can then return to starting position and do another twenty such attacks. Similarly, an exercise carried out for the right foot.

Massage hoop lets you tighten abdominal muscles, back, thighs and buttocks. To enhance the impact of this simulator should twist the hoop in different ways: on the waist, the hips, legs wide apart or bringing them as close as possible, putting one foot forward. Such variations can achieve the best results, but also - make classes more enjoyable than just monotonous twisting hoop.

Maria Bykov

Exercises with prostatitis Prostatitis: how to deal with pain   require regular implementation, otherwise they simply lose their meaning. But if you do the exercises regularly and correctly, the effect may be no worse than on prostate massage - improving blood circulation and metabolism Metabolism: The basis of life of all living things   It leads to a significant improvement of the function of the prostate.

Physiotherapy for prostatitis

Special gymnastics prostatitis includes exercise Myths about exercise: do not believe   with the preferred loading for the pelvic floor muscles, which in turn contributes to the restoration of normal function.

Exercises for the treatment of prostatitis Treatment of prostatitis - not an easy task   also include exercises on the contraction and relaxation of the abdominal muscles - they contribute to a periodic increase and decrease intra-abdominal pressure and cause alternately raising, lowering the load on the bottom of the pelvis. As a result, the pelvic floor muscles relax and contract reflexively, that is, exercises for the abdominals are also exercises for the pelvic floor muscles.

Exercise therapy for prostate (unless, of course, classes are held on a regular basis) can increase blood flow to needed areas, increase the muscle tone of the prostate gland, as well as to improve the outflow of secretion glands.

Exercising the prostate - basic package for strengthening the pelvic floor muscles

• Exercise 1 Starting position (I. n.), Sitting on a chair, legs straight, hands on his knees. Raise your right hand and left leg - inhale, return to starting position - exhale. Repeat 4-6 times.
• Exercise 2: I. n. The same. Sliding feet, spread his legs apart as far as possible, raise your hands to the side - inhale, return to the initial position - Exhale. Repeat 6-8 times.
• 3. Exercise I. p. Sitting on a chair, legs apart as far as possible. Hands rise up - inhale, bend forward and your hands to get the toe of the right foot - an exhalation. Repeat 4-6 times alternately to each toe.
• 4. Exercise VI n. The same. Dilute the arms to the side, caving in a waist - inhalation (bulging belly at the same time), pull your right knee to your chest hands - exhale. Repeat 4-6 times alternately pulling each knee
• Exercise 5. I. p. Sitting on a chair, legs bent, feet and knees shoulder width apart, arms forward. Make rotate the torso to the right and take the right-hand back - a breath, make a turn to the left torso and hands - exhale. Repeat 4-6 times in each direction.
• Exercise 6. I. paragraph. Sitting on a chair, his hands behind his torso ups on the seat. Imitation cycling. 8 - 12 circular motions of each leg, and then return. n. After a short pause, repeat.
• Exercise 7. I. p. Sitting, legs spread wide. Raise your hands up - inhale, relaxed lower them between the legs - exhale. Repeat 3-4 times.
• Exercise 8. I. p. Lying on her back, legs bent, hands on his stomach. Diaphragmatic breathing. Inhalation bulging belly, as you exhale draw. Repeat 8-12 times.
• Exercise 9. I. p. Lying on his back, arms out, legs straight. Raise your right leg straight up - inhale, put it right - exhale, lift back up - inhale, return to the and. n. - exhale. Repeat 4-5 times with each leg.
• Exercise 10. I. p. Lying on his back, legs straight, arms at your sides. Raise your hands up - inhale, pull both knees to your chest arms, trying to get their forehead - long exhale and return to and. n. Repeat 6-8 times.
• Exercise 11. I. p. Lying on her back, legs bent, hands behind his head. Raise your pelvis up - inhale, caving in a waist, put it right - exhale, lift up again - breath, caving in a waist - to put the left - exhale. Repeat 4-6 times in each direction.
• Exercise 12. I. p. Lying on his back, legs straight, arms at your sides. Raise your right leg and left arm - a breath, with a wave of his right leg and left arm to sit down and leaned forward, his hands to get the toes - exhale. Going in and out. n., raise the left leg and right arm - a breath, waving his arms and legs to sit down - exhale. Repeat 4-6 times changing arm and a leg.
• Exercise 13. I. p. Sitting, legs straight, hands behind my back-ups. Bend both legs, throwing knees to the side - inhale, return to the and. n. - exhale.
• Exercise 14. I. p. Sitting, legs straight and slightly apart. Moving on the buttocks: forward 1, 5-2 meters, then back to the starting point.
• Exercise 15. I. p. Sitting, legs wide apart, hands behind my back-ups. Raise your right arm straight up - a breath, make a turn to the left torso and right palm pad to get back his left hand - exhale. Raise your right arm back up - inhale, return to the and. n. - exhale. Repeat 4-6 times in each direction.
• Exercise 16. I. p. Sitting, legs bent, hands on his knees. Dilute and bring your knees, palms providing little resistance. Breathing is arbitrary. Repeat 6-8 times in each direction.
• Exercise 17. I. p. Sitting, his hands behind his forearms, legs straight. Based on the forearm, lift straight legs and spreading them apart, take a breath, cross - exhale. Perform easy to fatigue.

Finishing the exercise of the prostate, it is necessary to relax the muscles of the body and calm the breath. Charging for prostate Met should be regular.