To gain a good press, it is enough to do at home. The main thing is that classes are conducted systematically and regularly. The following are some exercises for working out the upper abdominal muscles.
1. Lie with your back on the mat, bend your knees and raise them to an angle of 90 degrees with respect to the floor. Put your hands in the lock behind your head.
2. Then the usual twisting is carried out, lifting the body and touching the elbow of the opposite knee.
3. Repeat the exercise 5 to 50 times in each direction. It is better to start with a small number of lifts, increasing the load with training time.
Strengthens the abdominis muscles, mainly their upper section. Gently massages the abdominal organs, causing an increased flow of blood to them. Reduces belly fat deposits. Makes the spine supple/elastic.
Text: from the book of Ar Eddar “The Beginning of Hatha Yoga”