Is it possible to download the press every day and how effective is it? How not to download the press

When it comes to a beautiful body, men and women have one goal - to achieve relief and remove fat. Many are ready to download the press every day for this. But does it make sense to do crunches 365 days a year? And what exercises are more effective if you want to get six-pack and strengthen your abdominal muscles in a month?

With the approach of the beach season, the issue of a toned and flat stomach becomes especially relevant for the fair sex. However, in the men's "agenda" such an item is among the priorities. Many people think: the more you train, the faster you can become owners of a relief body. But is it? Let's try to figure it out.

How impossible

Before you know what to do to pump up the press, you need to understand and remember a few points.

At the initial stage, some people think that 2-3 classes per week are not enough, so they also do it at home. Conventional wisdom: if you pump the press every day, the results will become noticeable much earlier.

In fact, excessive physical activity leads to “overtraining”: the muscles do not have time to recover, stop growing, there is a loss of strength and fatigue. However, this is not the only mistake newcomers make to the sport.

Many make a mistake - they allocate a separate day to train the press. Experienced athletes know why this makes no sense: the stabilizing muscles work no less actively during exercises on the legs, upper body. Your task is to keep your stomach tense during any exercise.

Common myths

There are many misconceptions associated with pumping the abdominal muscles. Let's highlight the most popular four:

• Myth #1: Abs require daily workouts. This is not true. Every muscle needs rest. Moreover, it is in this phase that they begin to grow. Therefore, for best results, you should download the press no more than 3-4 times in 7 days. Bodybuilders, for example, do this in just one workout a week.
• Myth #2: It takes 24 hours for the abdominal muscles to recover. In fact, everything is different. If you do not feel discomfort in the abdominal region and the muscles do not start to hurt the next day after training, this does not mean at all that the body is rested and you can pump the press non-stop. It takes up to 48 hours for the muscles to recover.
• Myth #3: Abs Workout Lose Fat. Have no illusions! During training, fat is burned throughout the body. True, in some areas it is done faster. You can get rid of excess weight only with an integrated approach. And this requires not only physical activity, but also a healthy diet, maintaining an active and proper lifestyle in general.
• Myth #4: There are separate exercises for each part of the abdominal muscles. This opinion is common even among experienced people who are actively involved in fitness. In fact, during training, all the muscles of this zone are involved. And only some movements allow you to create an additional load on certain muscles. For example, the "corner" on the bar helps to train the lower part of the press.

As needed

There are several generally accepted schemes for abdominal exercises. The choice depends on your intentions and the desired result.

If you are aiming for increased endurance- perform one approach, but the maximum number of repetitions. By the way, in this case, the daily swing of the abdominal muscles is allowed. You can change the position of the hands: throw over your head, cross on your chest, stretch along the body.

If you set a task increase muscle volume and achieve the desired cubes - do 4-6 sets of 12-15 repetitions. Gradually bring this number to 20. This training scheme involves classes in 1-2 days.

If you want to achieve mass gain, then you should increase the daily calorie intake, as well as add protein to your diet. Protein is recommended to drink immediately after exercise.

For efficiency

Like all other muscles, the abdominal press is able to get used to the load. From time to time it is recommended to change the approach to training in order to provide the muscles with stress. There are several ways to do this:

1. Alternate exercises. This method is more used by people who fanatically pump up the abdominal muscles. In this case, first do side twists, a fold. If your upper body is well developed, try doing hanging exercises on the horizontal bar.
2. Change the load. Fans of dynamics are advised to do static exercises. They have a good effect on the abdominal muscles (for example).
3. If you're tired of doing crunches countless times, try exercising press with free weight or weights(up to 10 reps per set). As an inventory, both a pancake and a bottle of water are suitable.

Do you want to “blow up” your abdominal muscles? Do 3-4 supersets twice a week in the following sequence: classic crunches, then side crunches (right knee stretch to left elbow), plank pose (30-60 seconds). Add 3-5 minutes of running or walking in place at a fast pace.

Such a circuit training program should be in your fitness menu 1-2 times a week.

Relief press for a month. Table

Benefit and harm

Young people, as a rule, want to pump up their abdominal muscles in order to show off their toned belly on the beach. But, in addition to aesthetics, strengthening this zone provides a number of other advantages:

• The work of internal organs improves. This happens due to the fact that during training, blood circulation increases and the body is saturated with oxygen.
• A strong press allows you to increase the stability of the body and avoid stoop, improve posture in general. Active consumption of calories during physical activity helps to lose weight, and pumping up muscles helps keep the stomach from stretching. As a result, you will not overeat.
• The strong abdominal muscles help the female half during childbirth.

Excessively active training is harmful and even dangerous. If you pump the press day after day and for hours at a time, sooner or later it will cause health problems: the development of diseases associated with the neck and back is not excluded. For example, the result of an exorbitant load may be a displacement of the intervertebral discs.

• Perform crunches slowly, keeping your core muscles in tension all the time.
• Work for quality, not quantity. Many people who perform classic twists try to raise their heads by constantly helping themselves with their hands. Do not do this, because it reduces the load, and therefore, the efficiency.
• Don't forget about breathing technique. When lifting the body - always exhale. Scientists believe that proper breathing helps to strengthen the cardiovascular system and reduce fatigue during exercise.
• Start training 2 hours after eating. It is permissible to download the press on an empty stomach, if you do not suffer from diseases of the gastrointestinal tract.
• Don't feel sorry for yourself. Fitness experts strongly advise exercising to a strong burning sensation.
• Take breaks during class. Of course, you can take an example from athletes who pump the press for 20-40 minutes, but still there should be a good rest between sets. Moreover, for muscles there is no difference: you will do 4 sets of 25 times or 2 of 50.
• Exercises aimed at working out the press can be include in the warm-up complex. But only if you have not planned strength training with squats and back exercises. The abdominal muscles are inherently stabilizers.
• Force yourself to exercise regularly - 3 times a week.

During critical days, you can not perform active exercises on the press. Many girls complain of increased bleeding and pain.

Those who want to lose weight

Of course, it is easier for a person without excess fat to get a relief belly. An example of this is Keira Knightley, who does not have well-developed muscles, but she can boast of a toned tummy on the beach. It is more difficult for overweight people to get in shape. For this you need:

1. Don't Forget Cardio. There is no local weight loss: to speed up the process, experts advise alternating workouts aimed at strengthening the abdominal muscles and cardio.
2. Be sure to control your diet. It is no secret that the quality of the body is 80% dependent on a competent diet. Therefore, if you are aiming to lose weight, training for the abdominal muscles alone, alas, will not be enough: the fat will not go away so easily, and the cubes will not appear.
3. Do exercises to strengthen your back. Often a protruding tummy is a consequence of underdeveloped muscles.

Effective exercises for the press

• Lie on your back. Lower your arms along the body. Gently lift straight legs, and then put them behind your head. After that, tighten your stomach as much as possible and return to the starting position.
• Lie down on the floor. Slowly pull your knees towards your chest, lifting your upper back off the floor. As you exhale, lower your legs.
• Accept (with support on arms straightened at the elbows). Alternately pull your knees to your chest. To engage the lateral abdominal muscles, stretch your knee to the opposite elbow.

Do the maximum number of repetitions in 30-60 seconds.

In addition, you can perform exercises for weight loss while sitting on a chair. For example, lifting the legs to the chest, side bends.

Video tutorial "How to make the stomach flat"

Of course, no one forbids you to pump the abdominal muscles daily: whether in the gym or at home. Just do not expect developed muscles and an increase in volume. This option is only suitable for people for whom the priority is to increase endurance.

In addition, remember that doing abdominal exercises is half the battle. Try to diversify your fitness menu: do, for example, or gymnastics, accustom yourself to a healthy lifestyle. In addition, special attention should be paid to proper nutrition: it can certainly help achieve the desired results.

Do I need to download the press every day to get the desired result?

Is it possible to download the press every day?

Girls who want to get a flat stomach in a short time believe that the more they train, the better the result will be. But in fact, everything is not quite so.

You can download the press daily, but you should not do this. First, the abdominal muscles need time to recover. Secondly, under constant stress, the cells get used to the "stress" and cease to multiply intensively. If you train the press daily, the result will not differ from 3 workouts per week.

Ab exercises for every day

If you still decide to pump your abdominal muscles daily, then follow simple rules:

start with a warm-up;

Alternate exercises for the lower, upper press and oblique muscles;

Do simple and complex tasks so that the cells cannot get used to the loads;

It is best to train in the morning (or 2 hours after eating);

Don't forget to watch your breath.

You can pump up the lower press with the help of the following exercise. Take a horizontal position on the floor or a flat surface (not suitable). Hands are along the body. Straight legs gradually lift up, while the lower back and buttocks should remain motionless.

To tone your upper abs, lie down on the floor. Bend your knees and grab your head with your hands. Raise the body up (the lower back remains in place). Get down. Do several approaches.

To make your waist thinner, do exercises for swinging the oblique muscles of the abdomen. Lying on your back, bend your legs at a right angle. Hands are spread out to the sides. Without changing position, tilt your legs to the right, and then to the left.

By learning whether it is worth downloading the press every day and how to do it correctly, you can train as efficiently as possible. If you follow simple recommendations, you can become the owner of a flat stomach and a slender figure.

Many people who set out to lose weight often do so when they can no longer see the waist on their own body, feel the physical discomfort of being overweight, and are tired of looking unattractive.

As a remedy with fat folds on the abdomen, they choose the swing of the press. And they are surprised when the result is in no hurry to please them, since no visual changes are observed. Why is this happening?

Why ab exercises do not clean the stomach?

Some weight loss lovers admit that they have a powerful abs hiding under their belly fat. That's just the surrounding of these cubes are not visible.

In fact, these may be true confessions. It's just that the exercises that are performed in order to pump the press are aimed at developing muscles.. The fat layer on the abdomen is not burned. So it turns out that the muscles are already quite strong, but the waist not only did not decrease, but also added cm, because the muscle mass is growing.

In order for the tummy to go away, you need to approach weight loss in a complex way. What measures need to be taken?

Proper nutrition for weight loss

1. Calculation of the required number of calories

One of the most effective ways to lose weight is the correct calculation of calories.

So, to find out how many calories your body should receive per day, you can go to one of the specialized sites where you can calculate the amount you need by indicating your height, age, occupation, physical activity.

The system will give you the result. As a rule, for women it is a thousand - one and a half a day. For men - about two thousand calories.

At first, it will not be easy, because the task of counting calories is a little annoying. You need to look at the calorie content of the product and calculate how much you have eaten. However, the result will quickly please you. Every day the weight will gradually go away. And beauty, you know, requires effort.

2. Refusal of junk food

It will not be entirely true if, when calculating the right amount of calories, you eat fast food, chips and other harmful things. So you can lose weight if you follow the norm when counting calories. But spoil your health specifically.

Food must be healthy. That is, not fats and carbohydrates, an excess of which leads to obesity. A useful fiber, proteins and amino acids.

No need to completely switch to fruits and vegetables, giving up everything else. In everything, a sense of proportion is important!

For example, replace fast carbohydrates with complex ones - they are absorbed more slowly and give a feeling of fullness. For proteins, choose lean meat, the so-called diet: poultry, horsemeat, rabbit, turkey.

Lean more on fish, dairy fat-free or low-fat. From fruits, citrus fruits are more useful, they break down fats well. Pineapple, apple, pear- low-calorie sources of vitamins.

Don't forget, as the saying goes, to eat a hearty breakfast, share your lunch, and skip dinner. And it is better to eat more often, but less.

3. Choosing the Right Diet

Better to have a personal dietitian. However, not everyone has this luxury.

The most popular and effective diets:

• "Japanese",
• "Kremlin",
• "Egg",
• "Kefir",
• "Protein",
• "Dukana",
• "buckwheat",
• "Cabbage" and others.

The role for you will be played not only by the chosen diet, but also by metabolism. Metabolic rate is an important factor when choosing a diet.

Please note that diets should not be abused, they are designed for a clearly limited period of time. With an increase in this period, you can get not benefit, but harm.

What exercises help you lose weight?

You can develop or choose a set of exercises aimed specifically at the problem area that gives you the most anxiety. Including, and on the disturbing size of the stomach.

While pumping the press, perform twisting - with and without leg raises, straight and side, with and without weighting. Circular rotations, leg raises, "bike" are standard exercises.

There are even in order to properly download the press. Use them or you can just increase the load each time.

So, for example, doing a hundred exercises for the press, do one approach - 10 body lifts, then the second - 15, then 20, then 25, then 30. Between sets - a break that does not exceed two to three minutes.

However, you should be aware that the complex must be supplemented with a general physical activity for the whole body. This gymnastics should be intense and burn the maximum number of calories in the minimum amount of time.

It is not at all necessary to go to the gym and contact the instructor. These can be classes with video fitness lessons led by gurus in this field:

• Cindy Crawford,
• jillian michaels,
• Denise Austin,
• Gay Gasper and others.

Do not think that you have neither the strength nor the time to train. Some complexes are specially focused on beginners and do not take even twenty minutes.

How much water to consume when losing weight?

One of the most important aspects of losing weight is drinking water. It ensures proper metabolism, relieves the body of dehydration during intense exercise.

The approximate amount of water you drink should be in the ratio: 30 ml / 1 kg of weight. At least one and a half liters will have to be drunk by women, about two - by men. Tea, juices, coffee, soups and other liquids ingested, in addition to ordinary water, do not count.

Various body wraps, a healthy lifestyle, hula-hoop exercises, jump rope or fitball and water procedures can become additional assistants in losing weight.

The main thing is the inner mood, the striving movement towards the goal, the patient expectation of the effect. The reward is an excellent figure, light in the eyes, lightness and good mood. Lose weight for health, getting rid of extra pounds and centimeters!

Press swing table for girls and men

You can use this beginner chart to help you sculpt your belly, but don't forget your diet and other exercises!

The closer the beach season, the more people are wondering how long it takes to pump up the press, they strive to quickly remove excess fat in the waist area and achieve cubes on the stomach. However, this process requires regularity and dedication, so only purposeful, selfless guys and girls will achieve success.

How long can you pump up the press

The answer to this question depends on the physiological characteristics of a person and his willpower: one will be able to pump up the press from scratch in a month, while another year will not be enough. Significant factors for achieving a flat stomach are the type of figure and the degree of neglect of the abdominal muscles. If you have a lot of excess weight, you first need to get rid of it, and then proceed to pumping the abdominal muscles. How long can you pump up the press? Systematic training plays a big role in this, and success can be achieved both in the gym and at home.

Is it possible to pump up the press in a month

This is not an easy task, but a feasible one. You can pump up the press in a month if you regularly train oblique, straight, transverse, lower and upper abdominal muscles. At the same time, it is important to follow a strict diet and provide your own body with a cardio load at least 2-3 times a week (jogging, jumping rope, swimming, aerobics are suitable for this). Since it is realistic to pump the press without simulators, shells or weights (weights, dumbbells, expanders), classes can be done at home. Basic rules for fast results:

• it is better to download the press in the morning (on an empty stomach) - at this time, fat will be burned faster;
• you can pump up the muscles of the peritoneum only with regular training;
• to get rid of extra centimeters at the waist, it is important to combine classes with a diet, running or other type of cardio;
• during the exercises, watch your own breathing: twist on the exhale and take the starting position on the inhale;
• before pumping the press, be sure to warm up by doing a short warm-up, which will contribute to the flow of blood to the muscles being trained and make the subsequent session more effective;
• periodically you should change the set of exercises in order to work out the abdominal muscles as efficiently as possible;
• do the exercises smoothly, without jerking, in an unhurried rhythm to avoid injury.

In a month, only a thin person can easily pump up the press, since the relief cubes on a slender body will be noticeable after 3-4 weeks of regular training. In overweight people, a layer of fat on the abdomen will interfere with visually distinguishing the abdominal muscles, so along with training to strengthen them, it is extremely important to take care of weight loss. This will be facilitated by a low-carb diet, water regime, jogging in clean air.

How much to really pump up the press

Before answering this question, you need to understand the structure of the abdominal press. It consists of a group of muscles, among which there are four main ones - oblique external, oblique internal, transverse, straight. Before you start training, you should choose a set of exercises that involve each of the listed muscles. How long does it really take to pump up the press? Since much depends on the level of training of a person and his physique, it is unequivocally impossible to answer the question. Obese women/men need to lose weight first, and how long this will take is unknown.

The intensity of training, as well as their frequency, will also have a big impact on the result. Those who practice 3-4 times a week with a training duration of at least 20 minutes will be able to notice tangible results after 3-5 weeks. Since the female body is different from the male body and increases muscle volume more slowly, girls will have to pump the press longer to achieve cubes.

Down to the cubes

To make the stomach more prominent, the press must be pumped regularly, while not achieving a quickly noticeable result. Beginners should not overdo it, immediately heavily loading the body, otherwise you can injure muscles that are not used to such loads and provide yourself with a general malaise for a couple of days. To pump up the press cubes, it is more important to follow not the number of repetitions, but the intensity of the exercises and the pace of the twists.

How to quickly pump up the press to cubes? The recommended training regimen is to perform 15 repetitions of crunches in 15 seconds, then take a break for 30 seconds and repeat the exercise. It is possible to make the abdominal muscles strong and prominent only if you perform different types of movements that will provide a load on all muscle groups. How many days can you pump up the press? A man without excess weight to form cubes should perform 100 body lifts and the same number of leg lifts 2-3 times a week for a month, a woman will have to work more often and longer.

girl

It is more difficult for women to achieve the formation of cubes on the stomach than for men. This is due to the peculiarities of the structure of the female body: protein is absorbed more slowly, as a result of which the process of muscle growth also takes a longer time. How much to download the press for a girl to achieve tangible results? Even in a month, subject to certain rules, you can achieve cubes on your stomach. For this you need:

• follow the daily routine: go to bed on time, eat at the same time and only healthy food, drink plenty of water, walk in the fresh air every day;
• play sports in the morning to "disperse" your metabolism;
• before doing exercises, be sure to stretch and warm up the muscle tissue;
• it is advisable to combine twisting with jogging (first, the last ones, then after a break for 5-8 minutes, do exercises for the abdomen);
• every week it is worth changing exercises, because the body quickly gets used to the loads and stops responding to them, slowing down progress.

To remove the belly

Even with a regular workout program, you may not make progress. To remove the stomach, it is important to follow a number of rules:

1. Low carb diet. You can lose weight only if you minimize foods containing fat and fast carbohydrates (sweets, starchy foods, carbonated drinks, alcohol, etc.) in the menu.
2. Drinking mode. There will be no weight loss without water, since the liquid is directly involved in the process of splitting fats. For a day, an adult is recommended to drink at least 2 liters of clean water.
3. Sleep and avoid stress. The figure is highly dependent on the nervous system: the hormone cortisol, produced during stress, causes the body to store fats. To remove extra centimeters at the waist, you need to get enough sleep and try to remain calm in critical situations.

What exercises do you need to do to pump up the press

Among the wide variety of twists and other exercises for the development of the muscles of the peritoneum, experts identify several of the most effective. So, to pump up the press, experienced trainers advise including the following exercises for cubes in your program:

1. Vacuum. This method of strengthening the abdominal muscles is recognized as one of the most effective. At the same time, both external and internal abdominal muscles are worked out. Stand up straight. Slowly take a deep breath, stretching your lungs, then exhale, pulling your stomach inward as much as possible. Hold your breath for a few seconds, then inhale and exhale again, pulling your stomach even more inward, trying to touch your spine with it. Repeat the exercise 10-20 times.
2. Plank. How to do the exercise correctly? Rest on the floor with your hands and toes, remove the deflection in your back, straining your whole body. Hold this position for 40-90 seconds, while trying to breathe evenly.
3. Regular twists. It is necessary, lying on the floor, to bend your knees, put your hands behind your head and begin to smoothly lift the body up without jerking. The body should twist, not rise straight.
4. Leg lifts. Put your hands, feet on the floor. Alternately, one leg should be lifted up, then the other.
5. Bike. You need to sit on the floor, place your hands behind your head, and stretch your legs forward (feet should not touch the floor). Bend your legs in turn and move towards them with opposite elbows, twisting the body diagonally.
6. Side twists. Bend your knees, lie on the floor, while arms should be extended forward. Twist the lateral muscles of the body to touch the hands of the opposite toes of the feet.

How to eat to get abs

There are important principles for compiling a menu for people who want to put their figure in order and pump up the press. The most important of them is to reduce to a minimum the consumption of fats and fast carbohydrates. The fat layer that is formed due to such food will interfere with the training process, in addition, it prevents cubes from forming, hiding them. Since fats are still needed by the body, they should be obtained from olive oil, seeds and sea fish. How to eat to pump up the press:

• a third of your diet should consist of proteins (fish, meat, dairy products), the rest is complex carbohydrates (cereals, vegetables);
• to pump up the press cubes, it is better to eat little and often;
• during a sports diet, it is recommended to take a vitamin complex;
• between workouts and during exercise it is important to drink water;
• to remove extra centimeters on the stomach and achieve cubes, completely give up sugar and products containing it.

How many times a week do you need to download the press

The abdominal muscles are no different from others on the human body. To pump up the press, you need not only to regularly perform suitable exercises, but also to follow a diet. This is important because it is physiologically determined that excess body fat often accumulates in the abdomen. How often do you need to download the press to see the result? For a thin person, whose muscles are close to the surface of the skin, 2-3 full-fledged workouts per week are enough, and 4-5 sessions may not be enough for a full person. If your goal is to lose weight, then at least 5 times a week you need to download the press and run for 30 minutes.

How many times a day do you need to download the press

The answer depends on the initial data of a particular person: how prepared his body is for training, whether there are health problems, the percentage of excess weight. In addition, the number of repetitions depends on what goal the athlete is pursuing. So, if a man / woman seeks to remove excess fat in the abdomen, but does not have physical fitness, then it is worth starting with 10-20 repetitions. Gradually increase the load, reaching 50-60 repetitions. How many times a day should a more prepared person pump the press? The total number of twists must be at least 100.

How many approaches to do on the press

Each exercise should be performed at least in 2-3 sets, and the number of repetitions is selected by the trainee, based on their capabilities. A beginner needs to do as many repetitions as they have enough strength, while overloading the body is undesirable (if you feel uncomfortable in the abdomen, the workout should be completed). Only experienced athletes can do about 4-5 sets on the press, while the number of repetitions can vary: increase or, conversely, decrease with each approach.

Video: how to remove the stomach and pump up the press

Well, ladies and gentlemen, the numerous questions about how to pump up the press without leaving your home or in the gym are among the most popular. Therefore, in this article we will talk about the cherished cubes, answering many questions, including the following: is it possible to download the press every day, how to do it correctly, and others. Before we start talking about the above topics, we need to find out the structure of the very part of the body that we want to reconstruct a little. It will be logical.

Anatomy of the abdomen

So what are abdominal muscles? In total, there are 3 muscle groups: internal and external obliques, as well as the rectus abdominis, which many people consider the press, because these are the very coveted cubes. It is also important to know that if you are pumping the press, then it does not matter what exercise you are doing, because all the muscles will tense up. Often people say that they pump the lower or upper part of the press - this is a delusion. The press either contracts entirely or relaxes. Dot. And if you see that some of the lower abdomen looks very beautiful, while others do not, then it's all about genetics. Is it possible to download the press every day for the best effect? No. Why? More on this later.

How to pump up the press?

In order for the press to look its best, we need to solve a couple of problems. Firstly, it is simply necessary to increase the size of the rectus abdominis muscle, and the second condition is to reduce the fat content in this area. As you know, in order for muscles to begin to grow, they must be trained. Choosing effective exercises for training the press is quite simple, because we are talking about a single muscle (the rectus abdominis). It performs one banal function: it raises the pelvis to the body or raises the body to the pelvis. Once you understand this, most of the exercises will forever be abandoned as useless or ineffective. If you are serious about pumping up your abs to 8 packs, then the best exercises will be lying down twists (basic), hanging leg raises (one of the most difficult and most effective), twisting on a Roman chair and lifting straight or bent legs on a vertical bench. Now consider a fairly frequently asked question: "Is it possible to download the press every day?" The answer may be ambiguous, but with regular training it is better to download it 3-4 times a week. Why not daily? The press is also a muscle, and therefore it needs time to recover. Moreover, those people who work out in the gym affect it in other exercises. You can download the press every day, but the effect will be weaker. In addition to training, diet remains important, because in the abdomen it is necessary to reduce the level of subcutaneous fat to 3-7% (in the average person 12-18%). If this is too hard, then you can use fat burners, but nothing will work without a diet. All sorts of belts or devices that are advertised on TV will not help. All this is a waste of money. Is it possible to download the press every day to burn fat? The answer is no. It just doesn't make any sense. When you train, you build muscle, but you don't burn fat. Doing thousands of repetitions of abdominal exercises, you will not make the waist narrower, it will only get bigger.

Differences between a man and a woman in the pump press

There are not so many of them, but the important one is only one, which we will talk about. In women, as you know, once a month there is a very unpleasant phenomenon - menstruation. This means that a woman experiences pain in the lower abdomen once a month. And nature took care of a certain protective reaction, a specific painkiller. To make girls feel less pain, they have fewer nerve endings in this area, so sensitivity is much lower, which makes pumping the lower abdomen (the lower part of the rectus abdominis) more difficult. In addition, in women, the abdominal muscles are somewhat thinner than in men, which looks more aesthetically pleasing. Is it possible to download the press during menstruation? Yes, you can. From the foregoing, it becomes clear that the lower part practically does not strain from this phenomenon, and therefore there should be no difficulties.