Press swing program for 30 days. We pump the press at home: exercises for men

A beautiful and embossed press is the dream of any man who plays sports. To get athletic cubes, you have to try a lot, but in principle it is possible. Moreover, it is not necessary to visit gyms - we can achieve good results at home, having good motivation and some free time. The correct scheme for pumping the press for men is also very important, which we will talk about.

Before you understand how to pump up the press for a month for a man, you need to delve a little into the anatomy, namely, to study the structure of the muscles of the abdominal wall, which together are our press. For a beautiful torso, it is important to work out four abdominal muscles, which are the main ones:

Straight muscle. It starts near the pubic bone and ends at the level of the xiphoid process and 5-7 ribs. She is responsible for bending the spinal column, while bringing the pelvic bones closer to the sternum.

External oblique muscle. It starts from the surface of 5-12 ribs and ends near the level of the pubic articulation and iliac bones. She performs several tasks. So, with a vertical position and emphasis on the lower limbs, she turns the chest and tilts it. And when suspended and resting on the lower limbs, this muscle is responsible for lifting the pelvis up and performing turns, dragging and legs in different directions.

Oblique internal abdominal muscle. It originates from the iliac crests and ends at the cartilaginous portion of the lower ribs. Its functions are the same as those of the external oblique muscle, it enhances and complements its work.

Transverse abdominal muscle. It starts at the inner part of the 6-12 ribs and iliac crests, and ends near the white line of the abdomen. It contracts, compressing the internal organs, and ensures the release of air to the outside, that is, it helps us exhale voluntarily.

Anatomical knowledge of the abdominal muscles is necessary for anyone who wants to achieve results. They will help you make the right training plan and choose the right exercises.

How long and how often do you need to exercise?

An important question is how often to download the press for men, and opinions on this can vary greatly, and even among experts there is an active debate. Some believe that in order to pump the press, you need to perform exercises every day so that the muscles are in good shape all the time.

Other athletes, when asked whether it is possible for a man to pump the press every day, answer in the negative, believing that daily loads negatively affect the muscles and deplete them, which makes it much more difficult to achieve the desired results.

In practice, it turns out that the best option for men is to alternate active loads of the press and perform "refreshing" exercises. So, one day you can seriously pump the abdominal muscles, and the other - perform general exercises for muscle tone or pump other muscle groups.

The abdominal muscles, in fact, work with any exercise, but they work a little less with loads of the shoulder girdle. Therefore, it is better to combine the days of active pumping of the press with the pumping of the arms, and on another day, for example, devote time to the legs. If your initial goal is precisely to find the relief of the abdominal muscles, then for example, the scheme for pumping up the press for men may look like this:

Day 1- work with the press;

Day 2- we work out the shoulder girdle;

Day 3- swing the back and lower limbs.

And so in a circle. Through these exercises, you can keep yourself in better physical shape.

No matter how many muscle groups we work, the optimal workout duration is 1-1.5 hours. If it is more, then the body will be very tired, the muscles can lose energy, cannot withstand loads and become exhausted, so pumping up the relief can be problematic. Long-term training is more suitable for men who want to lose weight, but even here you need to approach this issue carefully so that it is fat that is burned, and not muscle mass. You can use protein shakes while working.

If the workout lasts less than an hour, the body will not warm up to the required level. Of course, now there are special interval workouts that allow the muscles to tone up faster, but it is still recommended to practice longer and more measuredly so that you can better feel the functioning of the muscles.

Features of the exercise

Even the most effective abs swing scheme for men will be ineffective if the exercises are performed incorrectly. Therefore, it is worth studying some of the features and rules for working with abdominal muscles:

Watch your breath. The transverse abdominal muscle is responsible for taking a deep breath, so you need to pay attention to the breathing technique. Inhale and exhale deeply, while tensing the diaphragm and abdominal wall. Efforts are always made on the exhale, and relaxation on the inhale.

In the process of doing the exercises, you should feel which muscles are working. The first workouts are always not very conscious, and this is normal, since the muscles are still weak, and the bones of the skeleton and joints are more responsible for the movements. However, over time, the musculature becomes stronger, and you can feel its work. If you do not feel the work of the muscles, then you are not trying too hard, or the load is chosen incorrectly.

Performing exercises on the press, you should be given to the maximum. While exercising, tense your body. The last approaches are usually done at maximum effort, when you can barely perform them.

In order for the training to be intense and effective enough, you must give the body energy. 1-1.5 hours before training, you need to eat something energy: nuts, banana. For half an hour or an hour you can drink green tea, which remarkably speeds up the metabolism. If you also want to lose weight, you can take preparations with el-carnitine in the composition. They also have a beneficial effect on metabolism, improve endurance and performance.

Effective exercises for pumping the press for a man

The men's ab workout program involves performing exercises that are based on the natural functions of the abdominal muscles. So, for pumping the rectus abdominis muscle, exercises are performed that involve lifting the body from a prone position:

Classic variant. Lie on your back, bend your legs at the knees (at first they can be fixed). Put your hands behind your head so that your fingertips only slightly touch the auricles and do not pull your head forward. As you exhale, go up, and as you inhale, go down. The number of repetitions can be determined individually, but it is important that by performing the last times you are already at the limit.

The classic way has different variations. For example, you can put your feet on some piece of furniture so that they are at right angles to the pelvis. Raise the body to the feet, tearing off only the shoulder blades from the floor, and freezing in the air, forming an obtuse angle with the floor surface.

Lifting the body in a prone position across the bench. Also, simultaneously lift your legs so that they move towards the torso. Exercise helps to pump both the rectus and transverse muscles.

You can also perform exercises by hanging head down on the horizontal bar and lifting the torso to the lower limbs.

For elaboration oblique muscles The following exercises are helpful:

• Lifting the torso up with the shoulder to the knee, which is the opposite - horizontal twisting.
• Turns the body to the side in a standing position.
• Pulling the pelvis up in a hanging position on the horizontal bar.
• Turns of the pelvis and legs to the sides, in which you need to hold on to the horizontal bar with your hands, pull the pelvis up. We're talking about pelvic twists on the horizontal bar.

A simple and effective exercise to keep the abdominal muscles in good shape is the horizontal plank. You need to take a stance, as for push-ups, tighten your back and abs and linger in a position in which the body forms a straight line. The plank can be alternated with push-ups from the floor.

In the same position, you can take turns pulling your knees to your chest in a straight or oblique line (to the opposite knee). This exercise can be used as warm-up.

If you work out the press separately, do several approaches (3-5), and each should be completed at the limit of your capabilities. As a rule, the complex includes 5-6 exercises. It is important to change the complex every month, otherwise the muscles can adapt to the proposed load, and it will cease to be effective.

How to pump up the press in a month: a program for men

The table for men, how to pump up the press in 30 days, is an approximate scheme for pumping the abdominal muscles, which can be considered universal. It will look like this:

This scheme, how to pump up the press at home for a man, will help tighten the muscles and find a beautiful relief. But keep in mind that the results will depend on a number of factors. As already mentioned, this is the correct exercise technique and how hard you give your best. In addition, keep in mind that even titanic efforts will not bring results if you have fat on your stomach and you are not trying to cope with it. In this case, you need to adjust the diet: exclude simple carbohydrates from it, significantly limit fats and consume a sufficient amount of proteins - they help our muscles to build the way we want. Well, it will help you to orient table abs for men, which you can print out and practice according to it.

Video program for pumping the press for 30 days

There are many offers on the Internet to pump up the press in 8 days, or in 1 week, etc. But the reliability of such offers is in doubt. After all, to pump up the press, you need to follow a bunch of rules and make a lot of effort. Only strict adherence to a diet and hard work in training can make a fit and successful person out of a shapeless mass. Of course, this takes more time than advertisers offer. But how much? Every trainer will say that the minimum time for pumping the press is 30 days. That's how much you can really see the results. In this article, we will talk in detail about how to pump up the press in 30 days.

How to start training

Before you start training, you need to understand, and in the future, fulfill certain conditions.

How to start training:

1. Get rid of fat. You can pump up the press with excess weight, but in order to see the result, it is necessary that the press does not hide subcutaneous fat. This is where a strict diet comes in handy.
2. Apply static voltage. If you strain your stomach all the time, the abdominal muscles will become stronger, this will be the first step to a beautiful body.
3. Press exercises pump all the muscles of which it consists, but unevenly. Try to choose such exercises in order to pump all the abdominal muscle groups equally.
4. It should be remembered that the press does not like the hasty. If you are in a hurry to pump up the treasured cubes faster or complete the exercise faster, you are doomed to stagnate. The longer you work on the press, the faster the result will come.
5. Just training the press can quickly get boring, so it is important to diversify the training process with some kind of sport in which the abdominal muscles are also seriously involved.
6. The plank is the best exercise for the press. Trains almost every muscle in the body. But you should introduce it into training gradually, not sacrifice the execution technique.

Motivation

Usually the main reason for failure in pumping the press is the lack of motivation.

Motivation can be:

• Just look good (no matter how trite it may sound). Each person is selfish and wants to be the best, and modern fashion trends dictate to us that we need to be slim and beautiful.
• Health. Extra pounds not only harm the emotional and psychological component of a person, but also physical health. Problems of the cardiovascular system, as well as the musculoskeletal system, can prompt a person to start fighting body fat.
• The desire to become better. You can improve not only physically, but mentally as well. Sport is always closely interconnected with psychology. No wonder they say “a healthy mind in a healthy body”.

Features of pumping the press

The peculiarity of pumping the press is that the abdominal muscles are located one under the other, slightly intertwined. Therefore, when pumping a separate muscle group, all the rest also swing to varying degrees. Therefore, you should build your program in such a way as to load the lagging muscle group as much as possible.

Another feature is the fact that the abdominal muscles are under fat and, even if they are seriously pumped up, they will not stand out if the fat layer is more than 1 centimeter. And this is important for the goal of pumping the perfect press in 30 days.

In men

Pumping the press for men and women is slightly different. This is due to the anatomical structure of the body. After all, the anatomy of a man and a woman is different, and the press in this case is no exception.

In men, testosterone is present in the body, which affects muscle growth. Therefore, the main goal in men is to reduce body fat and increase the relief of the abdominal muscles. As a result, strength exercises are preferable for men.

Among women

As already mentioned, pumping the press in men and women has differences. But the goals of men and women are different. For women, the cubes on the press are not so important, they can even be called pathology from the point of view of natural anatomy.

The goal of many women is to get and fight fat deposits on the sides (since the woman's body contains estrogen hormones that work to collect energy in the form of deposits in the sides, abdomen, hips and buttocks).

Women's workouts are easier, but the intensity of such exercises should be higher than for men. Using these features, it is easy to create a 30-day abs pumping program for girls.

Intensity and frequency of training

The intensity of pumping the press depends on the goals of the workout. So, if the goal is abs cubes, then it is worth training with weights or additional weight, while the intensity of the training drops, and the number of repetitions depends on the weight used.

Well, if the goal is just a slender waist, then training is best done with your own weight and at the same time with high intensity, here the number of repetitions should be much larger.

The frequency of classes depends on whether it is the only one or is included in a general diverse program. If training the press is only part of the total, then it is enough to give it two days a week.

But if you download only the press, then it is best to do it every day, and if this is not possible, then at least every other day.

The most effective exercises

Ab exercises that always work:

1. Twisting- the most popular exercise for the press, and also one of the most effective. There are many options for doing the exercise. All of them perfectly pump any group of abdominal muscles.
2. Bike- an exercise aimed at pumping the lower press, and copes with this function "excellently". It also pumps the oblique abdominal muscles well, which is an indisputable advantage over other exercises.
3. Hanging leg raise- one of the most difficult exercises for the press. And its various variations simply blow up the press and make the stomach look like a washboard.
4. plank- a unique exercise that differs from all others in static execution. It not only pumps the press, but also gives a huge impact to the back, shoulders and leg muscles. It also has many options that can pump all groups of abdominal muscles. Because of this, it can become a separate program for pumping the press. There are many tables on the Internet on how to use the bar for pumping the press in 30 days.
5. Vacuum- an exercise for the lazy. All that is needed is to draw in your stomach harder, trying to completely exhale all the air. This abdominal strengthening exercise is perfect for starting your abs workout.
6. Trunk twists- the exercise is strong in that it requires additional weighting agents (bar, dumbbells, kettlebells) when performing. This fact helps to seriously pump up the abdominal muscles and achieve the notorious cubes.

Program for men for 30 days

We offer several abs workout programs for 30 days for men in the tables.

If training does not involve pumping some other muscles, then you should use the program with approaches. In the following table, the sets are divided by time for the whole day. You need to do three sets per day.

Program for women for 30 days

We offer the best programs for training the press in 30 days for girls in the tables.

A variant of the program for training the press in 30 days for women:

Abs training program at home for 30 days with a gradual increase in the number of approaches:

The best time to exercise

Choosing the best time for training is quite difficult due to the individual characteristics of the body.

Experts advise doing it in the morning, but no one has canceled the “owls” people who don’t want to hear about cheerfulness in the morning. And if you also take into account the fact of employment at work? After all, the work schedule is different. In this case, the best option is when training takes place in your free time, whether it be morning or evening. The main thing - you should not do this before going to bed, otherwise you can not fall asleep all night.

And of course, you should pay attention that you should not exercise immediately after eating. It is best before a meal or 2 hours after, because you cannot exercise on a full stomach.

Contraindications

Abs training is a very complex process, and, as in all complex physical activities, there are contraindications.

When is it better not to download the press:

1. When there are severe diseases of the internal organs of the abdomen, hernias, problems in the pelvic area and other serious diseases.
2. After operation.
3. For women:

• during menstruation;
• in the postpartum period;
• with gynecological diseases.

1. And, of course, you can’t pump the press after eating, otherwise, there may be unpleasant consequences.

Summing up all of the above, we can say that 30 days is real. But for this you will have to work hard, sacrifice lying on the couch in the company of cakes and hamburgers.

If you really want to get results, follow these rules:

1. Refuse your favorite food. Diet is just as important as heavy exercise.
2. Daily workouts. You will have to set aside time for training, and most often this is free time, which working people have little of.
3. You will have to rack your brains and choose the right exercises for the press, which will help you achieve success.
4. It is necessary to track the schedule for changing the press for girls and men for 30 days to see progress. And scheduling will help overcome psychological barriers in training.
5. Remember, it’s not enough to pump up the press, it’s also important to keep it. And for this you will have to realize that you need to change your habits not for 30 days, but for life.

Video

From this video you will learn how to properly perform exercises to pump up the press in 30 days.

First things first, you should chop on the nose that pump up the press in a month - really. This is possible and achievable. Yes! You can give your belly a proper look. You need to understand that 30 days is a very short time to pump up the press. Therefore, you will have to sweat and work hard, fully concentrating on the goal.

To the factors influencing the ability of the human individual pump up the press in a month include the following:

e) the actual exercises for pumping the abdominal muscles;

Working System

The factors described above should be read several times, carefully disassembled and considered, linking them into a coherent, organic leveling system. beautiful press. After all, why do many who want to have a good relief press for years they have been straining, trying various exercises, buying fresh exercise equipment, fitness balls and vibration belts, but they are left with nothing? Yes, because all this is an effort taken out of context, moreover, performed irregularly and at random. Only a well-built and well-groomed system, the principle of which is clear to you, can help pump up the press in a month, without tearing the belly and not breaking the forehead from the futility of efforts.

Training program

If you understood everything and finally decided pump up the press quickly Let's start the training program. For the next 30 days, you need to go to bed at the same time, and, surprisingly, also get up at the same time. You must get full sleep. Eight, nine, ten hours of good sleep in a room with an open window or in a pre-ventilated room (if the temperature of the outside space has dropped below -7 degrees Celsius).

You need to get up in the morning not 10 minutes before leaving the house for work or study, but 60-90 minutes. From now on, the morning hours will become a busy and favorite period of the day. You need to be able to do the following:

1. General warm-up-stretching. The Surya Namaskar complex and any other exercises that allow you to completely stretch the whole body are perfect.
2. Jogging in the fresh air. You need good shoes and a tracklist. We run not for speed, but for endurance, so set a comfortable rhythm and breathe properly. 20-30 minutes will be enough.
3. After running, if there is a horizontal bar, pull yourself up for several approaches until you feel a pleasant burning sensation in your shoulders and arms. If there is no horizontal bar, we do push-ups. We do as many repetitions as possible before the muscles fail. Women can do push-ups with their hands on a sofa or bench.
4. When the body is mashed, you can start exercises on the press. But first, let's perform one very effective affirmation spell. Close your eyes, tighten your stomach, and clench your hands into fists. Speak quickly to yourself 3 times:

I made a decision forever,
pump up abs in 30 days,
Ahead of work and stubborn struggle,
I wish I had more exercise!

5.Now we boldly proceed to the exercises for pumping the press. In fact, as I said earlier, which one the set of exercises you will do does not play a significant role. Naturally, their set should include the basic ones: twisting, leg raises, torso raises, tilts, etc. I suggest the following, which is freely available on YouTube. Good music, clear demonstration and limited time - 8 minutes.

This set of exercises for the press must be done everyday morning and evening for 8 minutes.

6. In factors that affect the possibility pump up the press in a month, we also mentioned diet. During these 30 days, we refuse everything, absolutely all the so-called "empty products". Foods and drinks that not only do not bring any benefit to the body, but are mostly harmful. These are semi-finished products, chips, sweets, soda, alcohol, sausages, confectionery, fatty foods, and so on and so forth. I think that in our time, everyone knows which products are useful and which are not. Ideally for breakfast - oatmeal with fruits and boiled eggs, for lunch - porridge with meat / fish, for dinner vegetables with lean meat. If you are a vegetarian, then no problem at all.

Iron Discipline

And most importantly - iron discipline. After all, if, at the time of making the decision to pump up the press in 30 days, your lifestyle was radically different from that proposed in this method, it will be very, very, very difficult. Friends call for a drink, the Champions League is late on TV, the blues attacked - there are hundreds of factors that can lead you astray from your chosen path! And only if you really want to pump up the press in a month, if you are ready to sacrifice everything you are used to, going far beyond your own - only then you will certainly succeed. After all, this method works in 100 cases out of 100, provided that all requirements are met. 100% effectiveness during the year of monitoring!

When I see the attempts of the visitors of the gyms in the training of the press, tears well up in my eyes. Honestly. Because they tense everything - their egos, their hips, their arms, their neck, their deep psoas - but not their abs. And it’s good if they only strain, and not injure.

At the same time, there are dozens of exercises to choose from for training the press at various angles, with the help of various auxiliary tools, blocks, dumbbells, simulators - it is easy to get lost in such an abundance and, it would seem, it is difficult to form a working scheme for the development of abdominal muscles. Some especially stubborn comrades even set aside a separate day for training the coveted cubes and sausage them for an hour in a row. Sometimes several times a week. But often to no avail. Why is that? Let's figure it out.

Training the press and its manifestation are two different things.

First, let's define terms and realities.

Only with the help of exercises alone you will not see your abs, at least rock with it. In order for cubes to appear, it is necessary to reduce the percentage of fat in the body to at least 10-12%:

Physical exercises form the volume of the rectus abdominis muscle and its shape. Again, only partly. The number of cubes - 4.6 or even 8 - is pure genetics. Their location - symmetrical or asymmetrical, shape - squares, rectangles, etc. - all these are also genetically specified parameters that cannot be adjusted.

Moreover, even the press is not responsible for a flat stomach. It is quite possible to have a noticeable and protruding belly with cubes of a hypertrophied rectus abdominis muscle standing out on it. To get a flat stomach, you need to train the transverse abdominis muscle, and this is a completely different story, which I have already told:

There is about how to see your press, so we won’t get hung up on this moment. I will only note that it is impossible to achieve hypertrophy of the abdominal muscles during the period of fat burning - completely opposite processes.

In this article, we will talk specifically about training the press to make it impressive, deep and voluminous without spending a lot of time on it.

The most effective abdominal exercises

There are only two of them in several variations:

• twisting(on any flat surface, on a fitball, on an inclined bench, on a Roman chair without fixing the legs);
• reverse crunches(on a flat surface lying on your back, on a Roman chair, on bars or from a hang).

Moreover, any of them makes the entire press work completely, and not separately the lower cubes and the upper ones. Anatomically, this is a single muscle, the bumpy appearance of which is formed by tendon constrictions. The difference between the exercises is only in the emphasis - in the first case there is more tension in the upper part of the rectus muscle, in the second - in the lower one.

The name of the exercises reveals their essence - you must TWIST! Imagine that during the execution you are curling up, while the back should be rounded. The range of motion is short, keep your hands in front of you in the case of twisting. By no means behind the head, since people in this position instinctively begin to pull themselves by the head, trying to facilitate movement, which is fraught with injuries in the cervical spine.

During the reverse hanging twisting, the legs are bent at the knees and raised so that the angle between the thigh and the abdomen is 90 °. Next, raise your bent legs up to your chest, again, twisting.

What happens if you raise your torso evenly with a arched lower back in twists, or if you rise too high? You strain not the press, but hamstrings, partially quadriceps and iliopsoas muscle. The last moment is especially dangerous, since the spine is loaded too much, which can lead to injuries (protrusions and even hernia), not to mention muscle pain and “clogging” of the back (it costs a “stake”).

By raising your legs straight in reverse crunches, you are similarly tensing your hips and iliopsoas, overloading your spine and exerting too little pressure directly on your abs.

Vividly and clearly errors in movements during a press workout are shown in this video:

As for the technique of performing the exercise, I recommend paying attention to the video Yaroslav Brin(9:30 - twisting, reverse twisting on the bench - 18:15):

Do I need to specifically pump the oblique abdominal muscles?

No, it doesn `t need. They get enough work during the performance of such basic exercises as squats with a barbell on the shoulders, in deadlifts and deadlifts, military presses and other movements when it is necessary to stabilize the body under the influence of weights. Under the same conditions, the press and extensors of the back are very noticeably loaded.

The only condition - try not to use a weightlifting belt at light and medium weights, when you are still able to retract and control your stomach. The belt is put on only when it becomes problematic to control the stomach, and it simply falls out. In my case, these are squats with a weight of more than 120-125 kg and a deadlift with a weight of more than 140 kg.

Don't forget your lower back

For the health of the spine, the harmonious development of the muscular corset and its balance, in addition to the press, it is necessary to train the extensor muscles of the back. This is done through exercises such as hyperextension, « Superman" or " boat», « Good morning» partly deadlift and deadlift.

All these exercises are well demonstrated Steve Cook in the video below (starting from the 13th minute, before that, a bunch of ab exercises for those who have few twists):

Girls, what not to do if you don't want to ruin your waist

Do not train the external obliques with weighted lateral bends (dumbbells, kettlebells, or a block) and do not do lateral bends in a hyperextension bench. Especially when using sports pharmacology. Otherwise it will be like this:

How and how often do I download the press

My own ab training practice is quite simple and takes 15 to 30 minutes per week. I usually do 3-4 sets of crunches of 20-25 reps and a couple of sets of reverse crunches after the main workout two to three times a week.

In addition, as mentioned above, I use a weightlifting belt only on large scales in basic movements. Before that, I force the core muscles to work to the maximum.

As for the weight of the burden, in ordinary twists on an inclined bench I reach 30 kg - I hold a dumbbell at my chest in front of me. Naturally, the first approach is without weight, the second is 10-16 kg, the third and fourth I take weight for 20 kg. That is, as in any other exercises, I increase the load gradually.

That's all - no separate workouts for the press and dozens of various exercises.

How to pump up a beautiful press for a girl at home

Are your abs far from perfect? Fat folds are collected in an unattractive "caterpillar"? Don't worry, everything can be fixed! Follow our recommendations, and your waist will lose 5 centimeters in the first month. We offer a new press pumping system for girls at home, which in 6 exercises works out all abdominal muscle groups and burns up to 450 Kcal. The complex has no age restrictions and is suitable for girls of different builds. Result: embossed tummy + thousands of admiring glances. You will also get acquainted with the golden rules of how to pump up the press, how to maintain a slim figure, what to eat right and how to return a flat tummy after childbirth.

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Photo gallery: How to pump up a press for a girl at home

5 golden rules for girls: how to start effective classes

First week: a crushing blow to the press to the cubes

The table below is not just a bunch of exercises, but a complete manual for the perfect press of a girl that can be pumped up at home. The number of repetitions is selected for the initial level, taking into account the complexity of the exercises. If you can't cope or it seems too hard, then do not dream of losing weight and continue to gain weight confidently.

You want results, right? Want to lose belly fat in a week? Then we are not lazy, raise the buns and follow the training strictly according to the schedule.

Important! Start any workout with a general warm-up of the body and end with a hitch. Neglecting the warm-up will lead to rupture and sprain of the ligaments, an increase in the trauma of the joints. Warm muscles - rule number 1.

Warm-up for exercises on the press, video

The main complex for the press, a table and a description of exercises for girls

Upper press

Exercise "Accordion". Sit on your ass, back straight, legs bent at the knees. Put your hands in front of you at chest level and tilt your body back 45 degrees to feel moderate tension in the press. We begin to work like an accordion: we pull the legs at the knees and the body towards each other, and then return to the starting position.

Tip: keep your legs up and do the exercise rhythmically. “How to pump up the press for a girl a minute before the cubes?”, You ask. Repeat "Accordion" 40-50 times for 2-3 sets, and the relief will appear in 1-2 weeks.

Lightweight version of "Accordion"

Chest lift. Classic exercise for the upper press. Lie on your back and bend your legs. Put your hands behind your head, but don't hold on! Raise your torso 30 degrees and tighten your abdominal muscles.

Tip: To avoid the temptation to grab your head, keep your hands at a distance of 5 cm.

Another interesting exercise for the upper press using improvised items. Instead of a stick, you can use an umbrella or a pipe from a vacuum cleaner.

Lower Press

Exercise "Scissors". Press your back firmly to the floor so that there is no arch in your lower back. Hands along the body. Raise your legs 15 cm and alternately do swings without touching the floor with your heels.

Tip: when you get used to the load, do the exercise with a raised torso. Then both the upper and lower parts of the press will be worked out.

Lifting the pelvis. Continue to lie on your back and keep your legs up. Spread your arms out to the sides for balance. Now jerk your ass and straight legs up, trying to take the “Candle” position. Keep a fast pace.

oblique press

Lateral twists to the leg. Take a pose: knees bent, torso raised, hands behind the head. Now work your legs as in the exercise "Bicycle" and touch the opposite knee with your elbows. Exercise very well strengthens the oblique muscles.

Hitch for exercises on the press, video

Be sure to do the so-called hitch after completing the main set of exercises. With it, you relieve tension in the muscles, stretch, and also smoothly slow down the heart rate.

To pump up the press in 30 days at home, squeeze the maximum out of yourself and do the indicated number of approaches. The relief will begin to appear after the 2nd week of intense exercise.

Downloading the press after childbirth

Moms, you did a heroic deed and gave the world a little man. Endured terrible pain and 9 months of agony, and now you are afraid of abdominal exercises? You are warriors who never give up. We discard doubts, set a goal and go to victory!

Are you afraid to go to the gym and leave your child with dad, relatives or a nanny? And you don't have to! Take care of your baby at home. Turn exercise into a game for your little one. In the video, a creative mother shows how to quickly pump up the press and have fun with a child.

And here are a couple more examples of how a young mother trains.

We remove fat from the abdomen: proper nutrition + cardio

Do not eat sweets, do not drink soda, do not eat fast food, forget about sweets and fatty foods forever! Scared? Dispel your fears before you change your mind about losing weight. You can eat unhealthy foods during diets and proper nutrition, but only until 12 noon and once a week. Choose a day for a stomach feast and indulge in your favorite treats (in moderation!).

Proper nutrition for girls is a balanced daily diet for nutrients and vitamins. Accelerates metabolism, breaks down fats, removes toxins and fully supplies the body with all micro and macro elements.

Healthy eating rules:

1. No hunger strikes! Eat 5-6 times a day in small portions at a certain time.
2. Start your morning with a glass of warm water with lemon juice. After 15 minutes, eat oatmeal or buckwheat porridge with milk + a spoonful of honey and a handful of dried fruits. A hearty breakfast is a must.
3. Do snacks at intervals of 3-4 hours: vegetable salad, fruit, protein.
4. Lunch - about 350-400 grams. Whole grain cereals, boiled meat, fish, vegetable salads and a slice of rye bread.
5. Drink at least 2 liters of water per day. Not soda, teas and juices, but pure filtered water. To get used to drinking water, first put a slice of lemon in a cup.
6. Drink a glass of water before meals, but do not drink during the meal. Only after 20-30 minutes.
7. You can and should eat after 18:00! These are sour-milk low-fat products, fish or vegetables. The last meal is 3 hours before bedtime, later only water with lemon and honey.

To drive fat, proper nutrition and training for the press is not enough. The main fat burner is cardio training, during which the body actively consumes energy and breaks down 2 times more fat. Abs exercises without cardio will only increase the muscles, but the creases of the caterpillar will not go away. You will pump up the press to the cubes, but, alas, they will not be visible behind the layer of fat on the stomach.

Training performance table

Video of effective cardio exercises for girls

You have learned how to pump up a press for a girl at home. Try and don't give up. A beautiful figure is our goal!