A beautiful side press is not only a tribute to fashion, but also ensuring the health of the body

Many women dream of a flat beautiful tummy and a relief press. It is a group of muscles (upper and lower press). In this case, how to swing the side press, for those who want to reach the ideal figure remains a mystery. It is necessary to approach very carefully the performance of physical exercises on the abdominal press. After all, with a very strong increase in the load with the given set of exercises, it is possible to increase the waist. Therefore, all exercises for the side press should be performed with a minimum weight and a large number of repetitions.

The exercises below will allow you to get a beautiful side press quickly and efficiently. It should be remembered that they can be performed both in the gym, using appropriate weighting agents or dumbbells, and at home. In this case, this set of exercises is performed after a good "warming up" of the whole body with a little jogging or jumping rope, and you need to start with the exercises performed standing, and finish exercises, lying on the floor ("from top to bottom").

Exercise 1 . Take the initial position: the legs are shoulder width apart, standing, elbows are wound behind the head. Further as low as possible, it is necessary to tilt alternately to the right and to the left. It is necessary to ensure that the back remains straight. The number of repetitions to try to bring to 20 in each direction.

If there is a possibility to pump the side press in the gym, then to increase the effect of this exercise, you can take dumbbells in your hands.

Exercise 2. Raising the legs in the sides is performed both standing at the ordinary wall of the house, and at the Swedish wall. Performing alternate lifts, to increase the load can take weighting, fixing them on their feet. This exercise works well for the lower side press. The number of repetitions is 30 times, 3 approaches.

Exercise 3 works well with the oblique muscles of the press. Standing, put your feet to the width of your shoulders, and on your shoulders put the bar of the bar (if you want you can weight the bar several pancakes). While holding the bar with the diluted hands to the sides try to make a turn with the greatest amplitude of the body rotation to the sides. The number of approaches is 5 to 30 turns to each side.

Exercise 4. To perform lifting the body on the bench lying on the side on the bench, fixing the legs. If you want to increase the load, you can use a pancake from the bar or dumbbell, holding this weighting in your hands behind your head. Complete 4 sets of 20 replicates.

Exercise 5. Lying on the floor, turn sideways, rest on your elbows on the floor, and help yourself to keep your hand. Start tearing your legs off the floor, keeping them together. Number of repetitions up to 25 times in 3 sets.

Exercise 6 called "twisting". It is necessary to lie on your back on the floor, bending your knees. Slightly raise the body, stretch your arms forward and twist alternately left and right, trying to keep the body on weight. The number of repetitions is 30 times in each direction in 3 approaches.

Exercise 7 can be performed with a horizontal bar. Starting position: it is necessary to hang on a horizontal bar on straight hands. Then start the rotational movements of the body from one side to the other. The number of repetitions is up to 40 times in 2 approaches.

The main necessary condition for performing this set of exercises is constancy, i.e. Only regular sports will allow you to bring your figure to perfection and get a lateral press with a beautiful relief. In this case, you need to monitor the intensity and frequency of exercises performed. After all, the result directly depends on this, which the woman wants to see in the mirror. It is necessary to take into account the fact that the muscles of the side press are quite difficult to train, which can not be said about the upper press.