Our experts will tell you how to pump the press with a roller. All people who want to strengthen their abdominal muscles in a short time should pay attention to exercises with a roller.

Training with this sports equipment will also be relevant for women after pregnancy. To bring your stomach back to normal, it is enough to devote ten minutes to training daily, then after a while the former flat shape of the abdomen will return. It is only important to pump the press with a roller.

First. It is necessary to kneel down, so that it is more convenient to perform the exercise, use a gymnastic soft mat. The distance between the knees should be 10-15 centimeters. Your toes should rest on the floor.

Second. It is necessary to take the press roller in your hands. There are specialized recesses on the handles of this simulator, you need to place the first phalanges of your fingers on them. Then you need to place the press roller on the floor, it should be located at the level of your head to swing the press roller.

The third. Now we should focus on the video. At the same time, your arms should be fully extended. Smoothly transfer your body weight to your hands. The roller will move forward, you should continue to move behind it, straightening your legs at the same time. Be sure to make sure that the kneecaps are in place and that your arms do not bend during this exercise.

Fourth. To pump the press with a roller, it is necessary to move forward until the stomach touches the floor surface. You need to look not at the video, but in front of you. Arms should be extended as far as possible. Be sure to fix your position.

Fifth. You should pull the roller towards you, but your hands should remain stretched and tense. Gently lift the body as the roller approaches the abdomen. During this part of the exercise, you should be extremely careful, as your hands may fall off the handles of the roller, and in this case you will fall. You should return to the starting position.

During the exercise, be sure to make sure that the abdominal muscles are tense while moving in both directions. This exercise must be repeated twenty times to pump the press roller effectively.

Sixth. Perform the above exercise, while changing the direction of movement of the roller to the right and left. In this case, you will strengthen the oblique abdominal muscles. During the execution, keep an eye on the position of your back.

Seventh. If you want to increase the load on the oblique muscles, then you need to sit on the floor, and then stretch your closed legs in front of you. The roller should be located to your right, then you need to make movements to the right side as far as possible.

All work is done by the corps. You need to do at least ten approaches. And then move the roller to the left side and do the same exercise.

During the first time, your muscles will hurt, but despite this, you need to pump the press with a roller and do exercises daily.