Hello to all who wish to have a flat relief belly, which received the popular name - the Hollywood press. What are the secret movie stars and supermodels - the owner of a stunning flat belly, which looks spectacular in tight dresses?
Star Trainer Tips
“You just need to vary the exercises more often, not allowing your muscles to get used to the load,” says Hollywood coach Gunnar Peterson. And his clients - famous actresses Jennifer Lopez, Julia Ormond and supermodel Christie Swanson - confirm this.
Another important component of success is the cardio exercise for burning fat.
This exclusive complex includes best press exercises for women and tips from personal star trainers on how to burn maximum fat with cardiovascular training.
Watch also nutrition and build muscle mass with the help of targeted strength training, and then your press will very soon become stellar.
If the problem lies more deeply, in excess weight, then pay attention to the cardiac advice of stellar trainers about the relationship between weight loss and abdominal exercises. So…
1. Boxing press
Lie on your back, knees bent, feet flat on the floor. Bend your elbows and press your hands to the body, fists - at the chin.
- Tighten the abdominal muscles and lift the head, neck and shoulder blades.
- Holding them in this position, describe the body circle in a clockwise direction, without displacing the hips and feet.
Make 10 laps in one direction and the same in the other. Gradually bring their number to 25 in each direction.
Boxing presswithout loading the lower back, working every inch of the abdominal muscles. You can get the best result if perform the exercise until you feel a burning sensation in the muscles. And after the muscles began to burn, do another 10 repetitions.
Cardiac Board:Perform cardio exercises that make your body muscles work. Kickboxing, stepper classes or walking on an inclined treadmill work well.
Sit down, knees bent, feet flat on the floor at a distance of 75 cm from the buttocks. Place your palms on your feet just above your knees.
- As you exhale, round your back and retract your stomach. Without holding your breath, move the body back as far as possible while lifting your arms up. Hold for 10 accounts.
- Lower straight arms in front of you. Turn the body to the right without moving your hips., and linger on another 10 accounts.
- Return to the previous position, raise your hands up and stay on 10 accounts again.
- Drop your hands in front of you and turn the case to the left, linger on 10 accounts.
- Expand the case to the center and relax your muscles. Roll down onto the floor and pull your knees up to your chest.
Pilates Exercise Astronaut makes the muscles work actively. You will not have an embossing press until you do this exercise regularly.
Do not let your body relax, constantly change cardio exercises. On Monday, for example, go for a walk, on Tuesday - to kickboxing, and on Wednesday, pedal the bike. And choose only what gives you pleasure, then you don’t want to miss workouts. "
3. Twisting with a ball toss
Lie on your back, knees bent, feet flat on the floor. Take a weighted ball (or a regular volleyball), elbows bent against the body. By pulling in the abdomen, tighten the abdominal muscles and lift the head, neck and shoulder blades. Throw the ball up. Having caught him, slowly, vertebra for a vertebra, get down on a floor.
Perform 1 set of 10-15 repetitions. If you are strong enough, take another approach, having rested for at least 1 minute.
To get a seductive and toned press, like Jennifer Lopez, try to do twists with a ball toss. Muscles of the press, like any other, it is best to strengthen with weights.
Change the duration and intensity of training more often. For example, today, for 60 minutes, go for a walk, and tomorrow, do a 35-minute intensive interval workout. Varying classes, you will not let your muscles get used to the load and thus much get rid of their fat faster.
4. Knee-side twist
Lie on your left side, knees bent. Lean on the left arm bent at the elbow, the palm lies on the floor, your fingers are looking forward. Put your right hand behind your head. Tighten the press and lift the hips up to rest only on the knee and arm below the elbow. Straighten your right leg and lift it parallel to the floor. Without lowering the body, bend your right leg and pull it towards the right shoulder, while at the same time stretching your shoulder to the knee. Return to the starting position. Perform 2-3 sets of 15-25 repetitions for each leg.
This exercise works well the abdominal muscles and, moreover, does not make the press too muscular.
To burn fat spend a 30-minute cyclical workout. Alternate intensive 3-minute classes on a cardiovascular machine with 1 approach of 20 repetitions of strength exercises (push-ups, reverse twists). This is a great way to strengthen all muscle groups.
Include all 4 exercises in your regular strength training and perform them 2-3 times a week. Try to work out the abdominal muscles to fatigue. And do not forget about cardio exercises that can be done almost daily (4-6 times a week) for 30-60 minutes.
Warm up: Start with 5-10 minutes of light cardiac exercise. Then perform soft circular motions with your hands and body.
Hitch: Do some exercises to stretch the muscles of the body and lower back. Hold each stretch for 30 seconds, trying not to swing.