How to build a press easily

 Because to get a nice press without exercise is not possible, try to start with simple exercises. Prior to this five-minute warm up muscles gymnastics. Lie on the floor, bend your knees. The feet should be fully pressed to the floor. Hands bend at the elbows and slide the head, without closing the lock. Then lift the torso and stretch toward the knees without lifting the shoulder blades off the floor. To avoid stress on your neck muscles, imagine that between the chin and chest you hold an apple. If you did everything correctly, you feel a slight tension in the upper press. Do this exercise 15 times.

In the supine position rewound his hands behind his head, not crossing the castle. Legs bend at the knees at an angle of 90 degrees. Between the chest and chin "keep" all the same imaginary apple. Lift the body off the floor and try to touch the elbow of his right hand in his left knee, elbow and then his left hand - the right knee. Continue to alternate these movements 15 times each. This exercise trains the obliques. If you dream of a slender waist and tight stomach, run it without using their hands.

Exercise can be complicated by holding straightened legs at a distance of 30 cm from the floor, lift the torso, bend the left leg at the knee and elbow touch the right hand, straighten the right leg. Then the elbow of the left hand touch the right knee, straighten the left leg. During the exercise, do not lower your feet on the floor.

From a prone position, lift the back, leaning on the bent at the elbow. Slowly lift both legs straightened up at a distance of 20 cm from the floor for a second lock them in the air, then just as slowly lower to the floor. You should feel the tension of the muscles of the lower press. Do this exercise 15 times. Then take another approach, consisting of all three exercises.