Exercise for weight loss of the lateral muscles. Side Press

Many of us dream of a beautiful, tightened and flat stomach, as on the covers of glossy magazines. Everyone can achieve this result, but not lying on the sofa. Experienced bodybuilders know that systematic training in the gym, observing the routine of the day, observing the sports diet, all this, multiplied by perseverance and the desire to achieve the intended goal, necessarily lead to victory. But it is also important to pay attention to the combination of exercises, both on the upper and lower press, and on the exercises for the lateral muscles of the abdomen.

• If you have extra pounds and fatty layer, it is recommended to reduce the amount of simple carbohydrates, as well as use safe fat burners, which are sold in the departments of sports nutrition.
• Natural fat burners are: green tea, ginger, pineapple, citrus peel, red pepper, garlic, grapefruit, celery, garcinia.
• It is very important to drink water - at least, two and a half liters a day.
• It is forbidden to eat food two hours before the beginning of the classes and an hour and a half after.
• Classes should be systematic about five times a week: morning and evening.
• Pay attention to the system and diet - this is very important.

  The "lateral press" can hardly be exercised. Therefore, it is necessary to choose the desired load regime, taking into account individual physiology and own needs. At the first stage, the coach will determine the degree of stress.

Proceed to perform exercises for the abdominal lateral muscles, only after warm-up. It can be: jumping, running on the spot, squats.

Exercise program for the abdominal muscles

"Slants with dumbbells"

From the starting position: standing straight, arms, with dumbbells, lowered, start to execute alternate slopes in different directions. The number of slopes in one direction is not less than thirty. Do three approaches.

"Nods forward"

From the starting position "standing straight" we make the slopes forward, trying to reach the right hand to the fingers on the left foot, and the left one - to the fingers of the right foot. This is a good study of the abdominal muscles and the entire press.

"Waving your legs to the side"

We need a support - the back of a chair or a Swedish wall. With your right hand, lean against the back of the chair and, slowly, lift and sideways your left leg, then - the right one. You must perform at least thirty strokes with each foot. A couple of approaches are being implemented.

"Twisting the case"

The legs are bent at the knees from the prone position. Pay attention to the back - it should be even. There are two types of "twisting" and the first is alternating shifting of the knees to the left and to the right.
  The second option is "twisting". Pull your arms forward and lift your shoulders slightly. Then, pull hands to the heels, first on the left side of the knees, and then on the right.

"Alternating bending of the body"

Perform an alternate bending of the body from the position: the legs are bent at the knees, and the hands are closed at the back of the head. Flexion is performed thirty times. In total there are two or three approaches.

"Makhi feet lying on his side"

Lay down on the right side, pull out one hand, the other - bend and take it behind the head. Leaning on the outstretched hand, start slowly lifting both feet simultaneously. It is performed thirty times for three sets.

"Slants on a chair"

I.p. Sitting on the edge of the chair, you will rest on the floor with your feet, and your hands - unite on the back of your head. From this position, slope: twenty-five times in each direction. There are several approaches.

And the last! Do the exercises regularly and you, of course, reach the goal. It is possible that someone has started or has long been training the lateral abdominal muscles.

Waiting for comments! Good luck to all and patience!

You can achieve the desired result if you perform exercises for losing weight on the sides regularly, about 3 times a week. Each exercise should be done 3 times and at least 2 minutes between them. To avoid problems with digestion, there should be a time interval between eating and exercising. There is an hour before the exercises or a couple of hours after them.

Before training, there should be a little run or warm-up. It is best to jump on a rope or twist a hoop, which in itself is an excellent remedy for excess fat on the sides. At the same time know that classes with a hoop can be a separate exercise. It should be done every day for 40 minutes, if you have a heavier version of the hoop - 20 minutes will suffice.

So, the exercises for the press:

These exercises need to be performed on 2-3 approaches, if you have just started to practice. If you already have a certain level of training, you need to increase the repetitions to 24 with 3-4 approaches.

How to remove the sides - effect from scratch

These simple exercises are taken from the elements of oriental dance, and they are not only effective in combating excess fat, but also therapeutic.

• Exercise 1. Place the stacks close together, bending your knees. Pull the left hip to the left armpit as high as possible. But do not twist the case, it must remain motionless. Repeat with the right thigh. Move smoothly, without tension and jerks.
• Exercise 2. The same starting position. You need to relax the muscles and rotate the hips around the spine to the left - to the right until the very stop, as if you twist yourself.
• Exercise 3. First mentally draw the "eight" on the floor, and stand in its center, slightly bending your knees. Do not tear off the foot from the floor, draw the same "eight" hips. At first your hips move back to the right. Then to the right to the end and unfolding, move forward until you can see the right eye buttock from the corner of the eye. Then the hips turn to the center and begin to move back-left, left to the end, forward with a turn, until the edge of the eye sees the left buttock. And - back to the center. Knees not straighten. Exercise should be soft, smooth and continuous.
• Exercise 4. This is the same "eight", only not horizontal, but vertical. It is done this way: you need to mentally raise the "eight" from the floor and move it at the level of your hips to the rib, the hips will be in the center of it. Legs slightly spread apart, bending the knees. Imagine that with your right hip you scoop water out of the river. It extends to the right to the end, then rises to the armpit and descends. Do the same with the left thigh. This "eight" should also be done very smoothly. You can do this exercise from the top down to the other side.

Beautiful and light exercises for tightening the abdomen

The technique of oriental dance also contains exercises for the lateral muscles. They are also useful and can help women not only get rid of the tummy, but also have a good influence on the reproductive organs.

• It must be imagined that there is a wide circle around the hips. Leaving the body straight, begin to draw a hip circumference along this circle, trying to touch it. Maximize the pelvis in a circle in all directions. If the muscles are not tense, and the legs are slightly bent at the knees - the orbit of the hips movement will increase due to this.
• It must be imagined that the navel is the axis on which the swings are attached. Hips swing to the right-up and left-up, trying to pull them to the armpits. In the same perspective, do exercises back and forth.
• Put your feet to the width of your shoulders. A hand spread out to the sides. Hold the body straight, and the hips take turns pulling left and right.
• You need to relax your stomach and a little drop in the semicircle, push one leg a little forward, putting it on the toe. With great force, cut the muscles of the buttocks and flip the lower abdomen forward and upward, as if a ball is flying into it, and you, except for the belly, can not repel it. Then let the stomach fall. Repeat this movement over and over again.
• The muscles of the abdomen relax. Put your right foot slightly forward, on your finger, bend your knee. Take the pelvis back, then gently move it forward, buttocks tighten, then pull the pelvis back.

Life subordinated to harmony

It is not necessary for weight loss to go to the gyms for aerobic courses or something else. With the modern frenzied lifestyle, and even in the city, this is not always advisable. It is quite possible to do the same gymnastics.

In fact, excess weight, more often than not, can become a problem only if we do not know how to eat properly, so that we will not be satiated and get better; as they say, so that the wolves are full, and the sheep are whole. It is better not to gain weight than to drop it later. All ingenious is simple; there are several secretions, like any woman can eat well and at the same time not get fat.

• If you drink 2-3 liters of clean, warm water during the day - you will want to eat less and the slags from the body will be eliminated naturally.
• Any sweets in any quantity should be eaten up to 9 o'clock in the morning. In this case, fat on the abdomen and sides will not be postponed.
• The last dinner should be no later than 6 pm and consist of stewed vegetables.
• All baked goods and legumes are only at lunch from 10 to 14 hours a day.

For training at home, it is also not necessary to have expensive simulators. Enough inexpensive improvised devices, for example, such as a big ball - fitball. Classes are simple, but more than 15 minutes, especially the first time, do not be engaged. Exercises on the fitball well affect the entire area below the waist. How do I perform them? Just sit on the ball and roll it slowly booty, a few laps in one direction, a few - in another, Posture while holding straight, and the body - motionless.

A special time for any woman is after childbirth, when it is desirable to restore the body in a soft, natural way. If you have recovered, in no case do not force your body with heavy or prolonged exercises. Better take on the weapons of the above techniques, used in oriental dances. They will most effectively restore your femininity, correct the figure, and also give a lot of positive emotions.

These 6 basic and fairly simple exercises will help you cope with a small (or big) problem;)

Work on the press and sides is one of the most painstaking and complex, as it involves a huge number of muscles, which in the end help us not only look beautiful, but also help maintain a beautiful posture and normal functioning of the internal organs.

I will say right away that you are not tempted to an easy solution to the problem - it will still be difficult. This is only the first approach can show easily. If you previously paid attention to the "classic" swing of the press (knees bent or straight legs and lifting the body upwards), it would be difficult to do these exercises for the press, if only because these muscles practically did not work.

Generally speaking about the mistakes that people make while working on the press, you can quite a long time and allocate a separate topic for this. Similarly, fitness experts Jill Miller and Eva Pelegrin believe. The standard for many includes only the external muscles. And the development of the internal abdominal muscles remains on the sidelines. Those who are engaged with a fitness instructor will understand what I mean. Therefore, I will try to be brief.

Exercise # 1

Lie on your back, hands spread on the sides and fix your back so that the shoulder blades are lying on the floor. Slowly lift both feet together to the right angle with the body and also slowly lower to the right. Dwell not putting your feet on the floor for one deep breath and returning to the starting position.

Carry out two approaches 10 times in turn on each side.

Exercise 2

Lie on your back, legs bent, knees together, feet on the floor, hands lying along the trunk. Slowly inhale, simultaneously pull your hands back behind your head and lift up the pelvis and spine (vertebrae behind the vertebrae). On exhalation slowly return to the starting position. Perform 7-10 repetitions.

Exercise 3

Place a small pillow or a folded towel under the pelvis. Hands are straightened beyond the head, they are palms up on the floor. Slowly raise your left leg up to the right angle with your body, your left leg is straight and slightly raised above the floor. Delay in this position for 30 seconds, breathing is deep. Go back to the starting position and do the same with the left foot. Perform 15 turns on each leg.

Exercise 4

Sit on the floor, pick up a little weight. The knees are slightly bent, the navel is retracted, the abdominal muscles are strained, the back is straight. Begin to move weight from one side to the other, constantly keeping the muscles of the press in tension. Perform 2-3 sets of 10 times on each side. And do not forget to breathe!

Exercise 5

Squat on the toes on the width of the shoulders, hands rest on the floor with the palms of the hands, the stomach is drawn. Turn the body to the left and straighten the right leg, the pelvis and the knee of the left leg are opened. Go back to the starting position and change your leg. To change legs or foots it is necessary quickly, on each party or side on 10 repetitions. Run from 3 to 5 approaches.

Exercise number 6

Become a position for push-ups, knees are bent and stand on the floor, hands are better to lean on a towel, shoulders are lowered, the stomach is retracted. Slowly push your hands forward so that you touch your chest to the floor, your back is straight, you can not buckle in the lower back. Relax and return to the starting position. The level is more complicated - slide forward with your hands on the towel, the stomach is drawn in, the back is straight. Run 2-3 sets of 10 reps each.

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2012-03-29 17:14:38

A common misconception, consider that anaerobic exercises for a certain part of the body (in this case, the abdominal muscles) are able to remove the vile cholera from this particular part of the body. This is not true. Anaerobic exercises for a certain group of muscles can only pump up a group of muscles, and fat removes aerobic exercises. I recommend long walking (but not running) from 40 minutes without stops with varying speed. But to swing the muscles of the press is still good, like the rest, it "breaks up" the metabolism and lose weight easier. A little about myself: I was able to lose weight from ~ 85 kg to ~ 67 kg, I can advise based on the successful experience.

2012-03-29 18:10:15

True truth. That is why it is "a painstaking and difficult task" that it is impossible to drive fat locally and with the help of certain exercises. Similarly, water can not accumulate in one place in the bottle. There will be more calories eaten than wasted - the whole mass of the press is a nuisance. Who does not know - wrestlers sumo train for 6 hours a day.

2012-03-29 18:45:36

I do not want to see such articles in my reader. I immediately remember that you have to work on yourself = (

2012-03-29 18:58:50

Do not worry, if training causes exceptionally rejection, then you are doing something wrong. Unfortunately, I do not know what it means for you to "work on yourself" and what goals and dreams you pursue. But for a simple guy who works and feeds the family, it's enough to go to the rocking chair once a week. Walking more often can be useless (because the muscles do not have time to recover from microtraumas and the main undergrowth) or even harmful. I saw those who go to the gym a lot of times a week, they themselves admitted that on steroids and it's semi-professionals who do not go to the office. So you eat, after three hours take the player with cheerful music and an hour of time stupidly pulling the pieces of iron in a rocking chair under the guidance of the coach. It's enough. And of course for the successful change of the body it is important to sleep from 8 hours, because the muscles grow in a dream. In addition to think over a diet without mayonnaise and other incompatible with a clear patsan figure. Do not need extra movements, do not bother and try to jump above your head, do not have to suffer and through nehochu force yourself to go to the rocking chair several times a week and follow obviously diets! Feeling of action and healthy pofigizm will bring real benefits.

2012-03-29 19:01:27

I agree completely. I a couple of years ago, thanks to walking an hour a day, dropped from 85 to 74. The truth then slowed down everything. Tell me more. What else did you do? food?

2012-03-29 19:09:36

Once a week "an hour of time stupidly pulling pieces of iron under the guidance of a coach" - this is in most cases to engage in self-deception and self-complacency, examples of that (asking questions on the Internet such as "I go to the rocker for a year and a half, and the belly does not decrease").

2012-03-29 19:18:27

I highly recommend to look here - http://fat-is-dead.livejournal.com/ the majority of questions on losing weight will be removed. Proper nutrition in combination with strength training, a special case of which are high-intensity interval training (HIIT), exceeds traditional aerobics by about 9 times. The only point that I want to note is to start without fanaticism. Presumably rather high requirements for the state of the cardiovascular system are assumed. If the killer workouts under the guidance of girls are embarrassing, you can go to http://www.maxcapacitytraining.com/ where a similar HIIT program for beginners is detailed and conveniently arranged.

2012-03-29 19:19:53

I kept a detailed diary of trainings (in the diary) but I do not want to load them, it's long and uninteresting. And so - the first 4 months got rid of PUZA at home, it was a shame to go into the hall. Did the simplest exercises that were taught in physical education classes. :) Along the way, changed the food, stopped eating all kinds of mayonnaise, ice cream, smaller oil, stopped eating at night (but ate at night, cottage cheese skim, it is important at night there). Buckwheat ate a lot, red fish, vegetable salads. Actually, and now I continue to eat like this, but I'm torn to ice cream. Saved a lot that the body recovered normally after training. Suddenly, after 4 months, I lost weight and began to get inspired to go to a fitness club near the house. There, basically on the treadmill was engaged, by an interval method. It is better for each person to choose intervals for himself, I do 5 minutes 5 km / h and 5 minutes 7 km / h, and so alternating speeds from 40 minutes to one and a half hours. For a year and a half, the treadmill is at home and it's really more convenient than going to the club for it! You can quickly put on sneakers and workouts and practice at any time in the hunt, and then immediately in the shower. And with the club everything stretches for half a day. Alas, our climate does not have such training on the street, or it's cold or ugly from the rains, etc., so in bad weather I train at home and in the summer I walk up to 25 km in the park. Walking is very convenient and non-volatile to burn extra fat! On the run it's better not to go. To all who train I wish success and good spirits !!!

2012-03-29 19:26:48

A personal trainer about the diet will consult and give an aerobic load. Although the coach differs from the coach ... But simply shaking the iron does not lose weight if there is a belly, unfortunately, it is better to devote more time to trainings such as a long walk. I advised going to the trainer as usual advised to see a doctor or other specialist when there is a problem but something does not add up to the solution.

2012-03-29 19:54:40

I lost weight on one gland for 20-30 kg, the main thing is that the calorie consumption should exceed the arrival, and so that the repetition would be enough for the pulse to be higher at least 110.

2012-03-29 20:44:17

Again, I adhere to the fact that proper nutrition (not diet, namely nutrition as part of the way of life) and HIIT in this regard is much more effective than the standard visit to the rocking chair, and even for free :)

2012-03-29 20:50:33

Why walk better than running around? Is it worth while making a deviation when walking?

2012-03-29 20:58:16

Unfortunately, I mixed in our discussion in a bunch of different goals - to remove excess fat and pump up the developed muscular muscles. In order to just get rid of the belly and guaranteed to get a flat stomach it is more efficient to spend time on interval aerobic workouts, yes, HIIT or whatever where long non-stop activity.

2012-03-29 21:06:19

If you can safely run for an hour without stops for an hour and a half - run, please, run it yours. :) I tried on the treadmill to make a bias in a few degrees, in fact, it is better to score quadriceps, but with weight loss it is not directly related. I suspect it for girls, to make "beautiful legs". As for walking, there is a certain "window" of the pulse, each has its own, in this "window" from such and such a pulse value, fat is burned more efficiently. The window is calculated by the formula, the formula on the web. At run these values ​​of a pulse leave from "window" !! ----- next quote ---------- There is one simple way to determine this - the intensity is at the right level, if you can support a conversation with someone, and if you gasp the air to pronounce the words, then the load is too high. More precisely, this can be calculated in this way: From the number 220, subtract your age, then multiply the result by 0.65 and 0.8. The figures are your optimal heart rate range for aerobics. For example, I'm 24 years old. 220-24 = 196 196 * 0,65 = 127 196 * 0,8 = 156 This means that for the best result, my pulse during aerobics should be somewhere between 127 and 157 beats per minute. If you calculate your numbers in this way, you will know that if your pulse does not reach the minimum, the load is ineffective, if higher, then the work goes on strengthening the heart and lungs, but the fat is consumed less, so the load needs to be reduced slightly.

2012-03-29 21:09:53

convinced. it is necessary to return to the tuning. About the race. I just do not like running. I'm not a very sporting person and I do not really run around dumbly for me. If there is any football there, then yes. but with walking everything went fine. Plus simple exercises after walking, pressing, push-ups, squats, etc., etc.

2012-03-30 03:30:20

This is a very approximate formula. In fact, it does not give anything. What you are trying to say is the definition of ANAO (anaerobic threshold) and it is possible to calculate the maximum of the heart rate and working areas from it. Determine the ANSP can be either in the medical center, or with the help of the Conconi test. For different sports, ANSP can be different for one and the same person. As an example, I will bring myself. I'm not an athlete, but I have an active lifestyle and I have a couple of extra pounds of fat. I am 48 years old. And according to your formula, my maximum pulse is 220-48 = 172 and the working zone of the heart rate is from 112 to 137. Actually, according to the Conconi test (and sensation), my maximum pulse is 192, PANO = 176. On pulse 127, I only have a warm-up zone and recovery. On 138 also the zone of warming up. Working aerobic zone 159 (+/- 3) and a minimum pulse for anaerobic (muscular) training - 178. To actively burn fat, I need to train in zone 138-159 (+/- 3). Is it very different from the calculated one?

2012-03-30 15:01:08

in the fifth exercise kortinko does not correspond to the description

For the development of the lateral press and the characteristic V-shaped line of Adonis in the lower abdomen, oblique abdominal muscles are primarily responsible. They form the corset of the musculature of the body, influencing not only the external form of the body, but also the strength indicators in many exercises.

Since the inner and outer oblique abdominal muscles are the largest muscle group from the entire musculature of the press, they are involved in varying degrees in the performance in practice, and not only with side inclinations to the side, as many mistakenly believe.

Anatomy of the oblique abdominal muscles

The oblique abdominal muscles are divided into two groups - internal and external. The external oblique abdominal muscle is the largest and most visible in the musculature of the press, whereas in most cases it is invisible, since it is directly under the external one.

The functional of the oblique muscles of the press consists in providing lateral turns - when turning to the right side, the right side of the internal oblique and the left part of the external oblique muscles of the abdomen are involved. In addition, the lateral press is responsible for flexing and turning the spine, as well as for lifting the pelvis.

7 best side press exercises

The best for involving the oblique muscles of the press in the work are the exercises that combine the straight muscles of the abdomen and the movement due to the oblique muscles - first of all, various lateral twists and lifts of the legs with a turn.

The basic exercise for oblique abdominal muscles are lateral twisting lying. Starting position: lying on the side, the arm bent at the elbow supports the head. Slowly, elbow your legs, making movement by consciously reducing the oblique muscles of the abdomen.

This exercise is designed to develop between the muscles of the press and the brain. Lying on your back, slowly stretch your elbow with your left hand to your right knee. Perform 12-15 times for each side, trying to achieve a characteristic burning sensation in the side press.

The value of this exercise on the press lies in the wide amplitude of movement achieved by the slow and controlled inflection of the body on the ball. At the moment of lifting, feel the twisting of the side press, at the time of descent - stretching. Keep your hands behind your head and do not spread it in the sides.

Lying on the fitball, grasp the handle of the block with both hands. By engaging the oblique abdominal muscles in the work, start slowly withdrawing this handle in the opposite direction. Stay at the final point of the exercise for 10-12 seconds. Perform 7-10 repetitions with an average working weight.

5. Exercise "Woodcutter" on blocks

Holding the handle of the block with both hands, make a chopping movement from top to bottom, turning the body. As you turn even more strongly bend your knees and pull the handle of the block to the foot, which is farther from the block. Keep the oblique abdominal muscles tense and do not tear your feet off the floor.

During the exercise, do not swing the body, helping yourself with inertia. Raise the legs perform on exhalation, lowering - on inhalation. The speed of execution must be at the rate of movement. Make sure that the muscles of the side press, and not the hips, perform the work.

By increasing the amplitude of motion in this exercise, the widest will receive additional stretching, and oblique abdominal muscles - an additional reduction. Watch the position of the head and shoulders, not allowing the chin rest in the chest. Keep your head in line with your spine.

How to train a side press?

The group of oblique and lateral abdominal muscles consists of a large number of subgroups attached at different angles to the pelvis and ribs. Features of each person's posture make the anatomy of these muscles unique - the only true strategy of side-press training, in fact, does not exist.

However, the general rules for training the oblique muscles of the press are the same and consist of performing lateral inclinations and various lateral twists without additional weighting and with complete mental control of the muscles. The recommended number of repetitions is 15-20, the number of sets is 2-3.

Mistakes in training

The most common mistake in training the oblique muscles of the abdomen is the use of additional weights during the exercise. The pumped oblique muscles of the press extend the waist, visually reducing the chest and shoulders - in the end, this makes the figure less athletic.

Remember that exercises with weights are more effective for working on. The oblique abdominal muscles require an average and high number of repetitions of twists performed at different angles and other exercises with body weight.

Oblique abdominal muscles are the largest muscle group of the body, forming not only an iron press, but also providing support for basic exercises. The key to the development of these muscles are various variations of lateral twists.

Exercise effectively develops the oblique muscles of the press. You can do it on the rug.

Technique of execution:

1. Sit on buttocks
2. Legs bend at the knees and lift, finding a balance between the legs and upper body.
3. Brushes squeeze into fists, hands to place in front of the chest, raise the elbows.
4. Cutting down the oblique muscles of the press, turn the body alternately to the right and left, balancing on the buttocks.
5. The legs move in the opposite direction of the torso rotation.

Attention! Try not to touch the feet of the floor, otherwise the tension in the muscles will disappear and the effect of the exercise will be worse.

Raising the legs with a deflection is an exercise for the side press

Exercise is effective for the oblique muscles of the press and the middle part of the abdomen. To perform a mat or mat is needed.

Technique of execution:

1. Lie on the mat.
2. The legs are stretched out.
3. Hands put along the body, palms can be slipped under the waist.
4. Raise your straightened legs to the vertical with a tilt to the right, then lower your legs down, then repeat the movement with a turn to the left.

Attention! To increase the load on the press, we recommend not keeping your feet on the mat, but keeping them on weight, thus keeping your muscles in constant tension. Do not bend your legs!

Twisting with elbows touching the knee - an exercise for the side press

Exercise for training the oblique muscles of the press and the middle part of the abdomen. To perform a mat or mat is needed.

Technique of execution:

1. Lie on the mat.
2. Legs are stretched out and kept on weight parallel to the floor.
3. Hands behind the head, elbows are divorced.
4. Raise the left side of the trunk to the right and simultaneously bend the right leg in the knee, touch the elbow of the right leg with the left elbow.
5. Return to the starting position, repeat in the other direction

Attention! Do not put your feet on the floor so that the press is constantly in tension

Slanting rolls down - exercise for the side press

Exercise very well pumps the oblique muscles of the press and activates the middle. Perform on a carpet or floor.

Technique of execution:

1. Sit on buttocks, back straight
2. Legs bend in the knees, feet put together on the floor in front of him.
3. Hands stretch out to the sides, parallel to the floor.
4. Lean back with your body, while turning your shoulder and arm to the side: first to the left, then go back to the starting position, then to the right.

Attention! Try to deviate as much as possible, so the load on the press will be the greatest. To make the turns more effective, think that you need to reach and take an object behind you.

Turns sitting - exercise for the side press

Exercise effectively develops the oblique muscles of the press and uses an average press .. You can perform on the mat.

Technique of execution:

1. Sit on the buttocks.
2. Legs bend at the knees, feet on the floor.
3. Hands stretch out to the sides, back straight.
4. Slowly bend back, turning the left side of your chest to the side, as if you want something to get your hand from behind.
5. Go back to the starting position and repeat the other way.

Attention! The most effective exercises if they are performed slowly.