New fashion on the female belly: cubes in the past
Finally, the fitness fashion came to its senses and allowed women to wear not a quilted 6-8 squares press, but two graceful and damn sexy, emphasizing the bend of the waist, vertical stripes. Do not panic if you are the owner of an old bow. Catch tips on how to redraw it to a newfangled one.
Remove the cubes
To begin with, within 30-45 days, exclude from the strength training any targeted exercises for the press. Do not be afraid! Other strength exercises and cardio workouts will not completely weaken the abdominal muscles.
New fashion on the female belly
Now remember the exercises that you will never do again, otherwise the stripes will again begin to slowly turn into cubes:
raising the knees to the chest in a straight line and with a lead slightly to the side;
reverse twisting – raising straight legs to 90 ° and above;
pumping the transverse abdominal muscles with the exercise “vacuum”;
vertical twists, including with weights.
The following movements will be absolutely unnecessary for the appearance of 2 vertical strips of the press:
straight and cross “scissors”;
raising the pelvis up into the Indian bridge;
dynamic corner – simultaneous separation of legs and torso from the floor.
A set of exercises for the “female” press
After the cubes slip a little, start the work of turning them into strips. 3 times a week do:
Starting position: lying on your back, legs bent, soles rest on the floor at shoulder width, as close as possible to the buttocks, hands behind your head in the lock. As you exhale, gently raise your torso to a position until the shoulder blades begin to come off the floor. Move at an average, steady pace. Try to relax all your muscles except the abs. Repeat twisting until a very intense burning sensation appears in the abdominal muscles.
Freeze for 30 seconds in the position of the strap on the forearms. If you can, do it, leaning on one hand, and stretching the other forward. Make sure that the support elbow is located exactly under the shoulder. Do not tumble to the side. Do not forget to stand in a bar with support on another forearm.
Starting position: lying on your back, arms along the body. At one time – slightly raise your shoulders and chin, reach for your hands forward. On two – return to starting position. Move smoothly, but with the highest possible intensity. Stop when you feel the heat in your abs.
Turn over on your stomach. Put your palms on the floor on the sides of the chest. As you exhale, slowly unbending your arms and throwing your head back, bend in the chest and lumbar region. Do not tear your hips off the floor. Hold the Snake pose for 30-60 seconds.
Repeat the cycle of these 4 exercises 3-5 times, pausing between them until the muscles of the abs are fully restored, but no more than 2-3 minutes.
New fashion on the female belly
Pumping the bottom of the rectus abdominis muscles while there is fat deposits does not make sense. Otherwise, ultimately your 2 sexy stripes will smoothly transition into a convex large omentum. If you have achieved the disappearance of excess fat from it with the help of diet and cardio loads, then you can include an additional exercise in the above complex. Put it second number in order.
In the supine position, raise and hold straight legs until I can’t. The distance between the heels and the floor should not be too large. 10-15 cm are enough.
And since the topic of our article was purely feminine, in conclusion we will answer a frequently asked delicate question:
Is it possible to train during menstruation?
Yes, critical days, with normal health, are not a contraindication to sports. The only thing to avoid is to perform movements while lying on the floor, in which the hip joints rise above the navel.