What girl does not dream about an ideal flatTummy, which is not even a hint of flabbiness and excess fat! But alas, one can not create a beautiful figure with one's dreams, unfortunately. Even if you are very lucky with heredity, work on your body, and stomach in particular, you need to regularly. And if this part of the body is for you a problem zone, then you should work even harder. We have prepared for you an effective set of exercises for the press, which will allow you to find a deserving figure without visiting the fitness center. 
Complex exercises for the press from Pilates
Pilates is a special complexExercise, which requires concentration on the respiratory rhythm. The main thing in Pilates is not the number of performed repetitions of this or that exercise, but the correctness of their execution. Here the principle of "much does not mean good". So, if you are ready, then we can start working on your ideal tummy. Hundred Lie on your back. Raise straight legs at an angle of forty-five degrees, lift the body so that the shoulder blades do not touch the floor, hands extend along the body with the palms down. Straight arms raise slightly upwards and return to the starting position - imagine that you are beating your hands on the water. In doing this exercise, the main thing is to breathe correctly-inhale into five accounts (five hands with your hands) and exhale into five accounts (five hands with your hands). If it's difficult for you to keep your feet at an angle of forty-five degrees, you can raise them perpendicular to the floor. This exercise is considered to be classical in Pilates and is present in many complexes. Lie down on your back. Raise the right leg perpendicular to the floor (at an angle of ninety degrees). Start to do circular motions first to the right, then to the left - six times in each direction. Repeat the exercise for your left foot. Now lift both legs perpendicular to the floor and rotate also to the left six times, then six times to the right. Exercise, despite the seeming simplicity, is quite complicated - to facilitate its implementation, you can put your hands under your buttocks. Do not forget to keep even breathing. Roll your legs to the side Lie down on your back. Bend your knees and pull them towards you. Your position should remind you that you are sitting on a chair. Straighten the arms and place them in the sides, palms down (they should form a straight line with the shoulder girdle). Now, without changing the position, tilt your legs first to the left, then to the right. Alternating sides, repeat twenty times. This exercise perfectly works out the lateral muscles of the abdominal press and makes the waist thinner. Lie down on your back. Legs bend at the knees and pull to yourself, take your hands behind your head. Alternately, pull the right leg to the abdomen, pull the left leg forward, then vice versa. Simultaneously, twist the body-the right elbow reaches the left knee, the left elbow reaches the right knee. Remember about breathing - entry into two counts (two twists) and exhalation into two counts (two twists). This exercise works well for all the muscles of the press, including the side and bottom. Raise your half-bent legs Lie on your back. Legs in the knees slightly bend, start pulling to yourself, trying to push closer to the stomach, and then pull back, without touching the feet of the floor. If it is difficult to perform this exercise, place your palms under your buttocks. Do ten to fifteen repetitions. This amount is enough to work out the lower muscles of the press well. Raising straight legs Lie on your back. Hands lie along the trunk, the noses are tight. Slowly start lifting your legs (straight), throwing them back, and return to the starting position. If you are still difficult to throw your legs behind your head, you can first simply lift them to a corner of ninety degrees. And after several training sessions, when the muscles get a little stronger, you can already perform this exercise in full force. There is this exercise and another, more complex variation. The starting position is the same. Legs are elongated, but do not touch the floor, socks are stretched. Lifting, spread your legs slightly to the sides. When you throw them behind your head, re-connect and pull the socks on yourself. Slowly lower your legs down, but not completely, so that they do not touch the floor. Repeat three times. Then change the technique slightly. Now the legs are slightly apart, and when lifting you need to connect them back. When you throw them behind your head, your legs should be brought together, and your socks are stretched to yourself. Slowly return them to their original position. Carry out three repetitions. Raise your torso Lie on your back. Legs are straight, socks are stretched, hands are thrown back (your body should form a straight line). Slowly inhale, lift the body, on exhalation, bend to the legs, while trying to keep your back straight, and hands stretch forward. Repeat these uplifts eight to ten times, keeping even breathing. Exercise works well almost all the muscles of the abdominal press, especially the lower ones. And now make it a bit complicated. The starting position is also lying on the spinet. Bend your legs in your lap, push it towards you a little, feet are pressed to the floor. Right leg straighten and lift to an angle of ninety degrees. Throw your hands back. Raise the body to the leg, while stretching your arms up. Repeat three to four times. Then change your foot and do three or four more repetitions. Exercise-grouping This exercise is one of the most difficult in Pilates, as it requires full concentration and control over your body. Take the same starting position - lie on your back. Lift the feet to an angle of forty-five degrees, lift the body so that the shoulder blades do not touch the floor, stretched arms throw over his head. On exhalation tighten your knees to yourself, wrapping them around your hands, on inhalation return to the previous position. Do eight or ten repetitions. Try to maintain even breathing and do not tilt the case back. 
Short complex of exercises for the press for the morning
Not every woman has a large margintime in the mornings, and in fact in the form it would be desirable to be always. Therefore, for this case, we have prepared for you a short complex of simple exercises, the execution of which you will have to go no more than ten minutes. The main thing is to do it every morning, and visible improvements will very soon appear.
- Lean on your toes and bent at the elbows hands(you can connect the brushes to the "lock"). The body must be a straight line. Hold this position for one minute. It will be very difficult, especially the first few days, but gradually the body will get used to this load. Over time, you can extend the duration to two minutes. But remember that the main thing in this exercise is not time, but the correctness of execution - do not bend your back in the lower back and do not try to lift your hips upwards to make your task easier.
- Legs should be placed on the width of the shoulders, connectHand in the "lock" in front of you and perform normal body turns. Movements should be smooth, so that there is no pinching of the vertebrae. Exercise is extremely simple, but effective. Make ten to fifteen turns in each direction.
- Another very simple and very effectiveexercise for training the muscles of the press - drawing in the belly. Pull in your stomach, hold it for a second, relax. You can repeat it ten or fifteen times, or more. This exercise is convenient because it can be done, for example, when preparing breakfast, watching TV or during a morning walk.
Which set of exercises for the press to choose -of course, you decide. If the area of the abdomen is your problem zone, then it is better not to be lazy and do exercises from the first complex (according to the pilates system), because they involve all groups of muscles of the abdominal press. And if you just want to keep your tummy in shape, then it will be enough for the second ten-minute complex. Remember, working on yourself is the most rewarding job!
