3 simple exercises for the press. A set of exercises for the press for men and women: diagrams of the best ways to pump up cubes. Raising the legs on the uneven bars

I began to dispel the most malicious misconceptions about the muscles of the press. And the fog slowly began to dissipate. Today I want to continue the topic I started, and at the same time find out how to pump up a press for a girl and what are the best abdominal exercises for men. But on the way to the coveted six-pack, we have four very persistent misconceptions about training this muscle group. It's time to shed some light on them. The most interesting about training and sports nutrition on my telegram channel https://t.me/bestbodyblog

Myth about the press number 4. Pumping the press can reduce the waist

But girls usually sin with this delusion. By some misunderstanding, they think that abs and a small waist are one and the same. In fact, they are two completely different concepts. A thin waist is the parameters of the figure laid down by nature.

And if nature endowed the girl with wide pelvic bones, then she will never have a waist like Lyudmila Gurchenko (48 cm). How do you not download the press.

In addition, by intensively training the abdominal muscles, we increase it in size, just like the legs or arms. His muscle mass becomes larger - the press cubes appear more clearly - the waist circumference grows. Especially if you download the press with weights. That's why, abdominal exercises for women must be performed solely with the weight of your body.

But for some reason, there are no fewer girls doing side bends with dumbbells in the gyms. This is a big mistake, because this exercise loads the lateral sections of the press, which are responsible for the visual width of the waist.

Unaccustomed to such a targeted load, they quickly increase in size. Pumping up the press for a girl is not easy, but it is possible, but at the same time reducing the waist, strenuously performing traditional exercises with additional weight, will not work.

Conclusion A: Pumping the press does not reduce the waist. With the wrong approach to training the press, it can even be increased. To prevent this, abdominal exercises are best performed without weight.

Myth about the press number 5. Abs exercises for girls are different from men's

Another misconception is the assertion that the press exercise for girls is different from men's. In fact, there are no differences in the performance of the movements themselves, and although there is a difference in the method of training the press by men and women, it lies much deeper.

The beautiful half of humanity, due to the physiological characteristics of their body, absorbs carbohydrates much easier and gets fat faster than the strong half. Most of the mass of the female body is concentrated in its lower part, so the growth of body fat is accompanied by a visual increase primarily in the hips, buttocks and, of course, the waist.

That was bad news, but now it's good news: although women get fat faster than men, they also lose weight faster than them. In addition, women are more enduring and often much better motivated than the strong half of humanity. And this means that although the exercises for the press for women do not differ from men's, girls need to train this muscle group in a different way:

• It is better for girls to pump the press without weights, using only the weight of their own body;
• Perform a series of 2-3 abdominal exercises without a break, this causes an additional increase in calorie consumption;
• Include static exercises in the press training complex;

Training for women, in general, should be different from men's, because the expression: "Men are from Mars, women are from Venus" is not so far from the truth. I told more about the distinctive features of women's training in my article, I highly recommend reading it.

Conclusion: Press exercises for girls have their own characteristics, but becoming the owner of a relief press is no more difficult for a woman than for a man.

Myth about the press number 6. You need to perform exercises on the press at the beginning of the lesson.

In bodybuilding, there is such a thing as the principle of priority or. This means that the lagging muscle group is worked out first in training, since its development takes precedence over other, more developed muscle groups.

I don’t know if people who start their training with abdominal exercises build their training process according to this principle, but this is not the case. Many beginners in the gym, in an effort to get a relief press quickly, sacrifice even a warm-up, and sit down immediately on a Roman chair.

There would be nothing terrible in this, but many large nerve nodes are concentrated in the middle of the human body. Thoughtless pumping of the press overstrains them, thereby lowering the overall effectiveness of the entire workout even before it begins.

Do not also forget that the press is a stabilizing muscle in many leg exercises. Having overloaded the press and lower back on the Roman chair, it is no longer possible to show normal results in squats, deadlifts and standing presses.

In other words, the path to strong legs and back runs through the abs and extensor muscles. And here you need to choose, either a thoughtless pursuit of a relief press or an increase in strength and muscle mass of the whole body.

The ideal time to do ab exercises is at the end of your workout. But only in the case when the press training is planned, and not according to the residual principle.

Conclusion: it is better to download the press at the end of the lesson, allocating specially allotted time for performing exercises on the press.

Myth about the press number 7. You need to train the press with a large number of repetitions

Most people who are looking to get ripped abs do it with a lot of reps. Just like the malicious MMM-schik, Sergey Mavrodi, whom I talked about in the first part of the article.

But answer one question, how many times a day do we load the abdominal muscles in everyday life? Thinking? I answer: we strain it constantly, during the entire time of wakefulness. When we do something, we sit or move, the press continues to work and contract. And so for almost 16 hours.

And now another question: will the abdominal exercises that we perform for 15-20 minutes in the gym be stressful for our press, which is used to working most of the day? Will Roman chair sit-ups make our abs respond with the appearance of the desired cubes? The answer, I think, is obvious.

To pump the press correctly means to expose him to an unusual load, different from the one he experiences in his usual life. You need to perform movements slowly, in a power style, with a delay at the moment of greatest tension, and constantly increasing the load on it.

And if the exercise on the press allows you to use weights without harm to health, then such a movement will become really stressful for the muscles and will make you react with an increase in muscle mass and the appearance of press cubes.

Conclusion: in order to make the abdominal muscles grow, it must be subjected to a load that he does not experience in his usual life.

How to download the press?

Before I move on to describing the most effective exercises for the press, I want to tell you how scientists recommend training it, who conducted a biomechanical analysis of the work of these muscles.

They say the following: in order for the abdominal muscles to contract as much as possible and get involved in the work to the fullest, you need to round your back and at the same time press your chin to your chest. And the very lifting of the body or legs should not resemble the linear folding of a penknife, but resemble a slow twisting of a sheet of paper into a tube.

The best abdominal exercises, effective and safe

Exercise prayer

According to many professional fitness trainers, this is the most effective exercise. For its implementation you need:

Kneel in front of the upper cable block, about a meter away from it
Round your back, put your hands with a rope handle on the back of your head
Inhale, tighten the abdominal muscles and slowly curl up like a piece of paper, freeze
With an exhalation, slowly, under control, return to the starting position.

The effectiveness of this abdominal exercise depends on the ability to concentrate and execute the movement by twisting the abdominal muscles, and not by tilting the torso.

This exercise can, if desired, be performed while standing, while using more weight, but in this case, all the same muscles of the back of the thigh will wedge into the work of the press. You can’t call a prayer an abs exercise for women, this is a heavy, mass-gathering abs exercise for men, the best for the strong half of humanity.

Hanging leg raises actively engage its lower segments. Many girls avoid doing abs this way because they don't have enough grip on the bar to do it properly.

But in sports clubs, elbow straps began to appear, which guarantee the comfortable performance of this simple movement. Therefore, this hanging leg raise can be safely called an abs exercise for women and men. To complete the exercise you need:

Hang on the horizontal bar or secure in the elbow straps
Bring your legs together and take them back a little
Inhale and slowly raise your legs to a 90° angle
Hold for a count of 1-2, tighten your abdominal muscles and slowly lower your legs down

In order for the leg raise in the hang to give the greatest effect, it is necessary to avoid inertial rocking of the body by all means. There are many varieties of this movement and all of them give an excellent effect, subject to the correct execution technique.

In terms of its biomechanics, this exercise is very similar to lifting the body from a prone position, but without a negative effect on the spine. The technique for twisting on a fitball is as follows:

We lie down on the fitball so that the body is completely on it
We clasp our hands in the lock on the back of the head
We put our feet steadily, shoulder-width apart, hips and body are tense and lined up
We take a breath and slowly turn the body, bending in the back
At the end point of the movement, we stop at 1-2, tighten the press and return to the starting position

In addition to the direct impact on the front wall of the press, twisting on the fitball actively includes its lateral parts as well, since the body has to perform the exercise while in an unstable position. The exercise is great for both men and women, although it is the girls I notice on the fitball most often.

Unlike others, it is performed in a static, motionless position. But, despite its simplicity, it has a number of undeniable advantages. Firstly, static exercises perfectly strengthen muscles without causing a direct increase in their muscle mass, being the perfect answer to the question of how to pump up a press for a girl.

And secondly, the plank exercise causes an increased calorie consumption. During its execution, the load, in addition to the abdominal muscles, falls on the lower back, back extensors, anterior delta, chest, triceps and even quadriceps. To make the bar correctly you need:

Take an emphasis lying on the floor, rest your palms and toes on the floor
Align the body in a line, strain all the muscles of the body
Hold your breath while inhaling as far as you can

This type of load can be safely called the best abdominal exercise for women. When doing the plank, it is important to avoid sagging the body in order to avoid straining the lumbar region. If you can’t stand in the bar for a long time, it is better to perform the exercise several times, but in perfect technique.

There are many variations of this excellent exercise. All of them can be included in your press training complex. Especially for those people who strive to pump up the press at home. It is only important to remember that moving on to more complex forms of the plank exercise is only necessary after mastering its simplest variety.

Exercise vacuum

I deliberately put it last, because it is credited with . In the bodybuilding arsenal, the vacuum exercise appeared thanks to yoga. The first to actively practice the vacuum exercise was the famous Frank Zane.

A pose with a retracted stomach and hands behind the head became his hallmark. Thanks to a narrow waist and phenomenal proportions, he managed to win the Mr. Olympia competition three times with a weight of 89-91 kg, beating more massive competitors.

If gym goers did the vacuum exercise instead of the Roman chair sit-ups, a lot of personal trainers and neurologists would be out of a job. There is nothing miraculous in this movement. It's just that people experience problems with an increase in waist not so much because of the growth of body fat, but for another reason. The main mass of the abdominal muscles is occupied by its front wall. And under it is the transverse abdominal muscle.

It acts as a bandage, holding the insides and preventing them from “falling out”. And with age, her muscle tone weakens, the transverse muscle gradually relaxes and begins to sag, the waist increases. Therefore, a bulging, hanging belly can decorate the torso of even a thin person.

And the vacuum exercise perfectly copes with this task, since it purposefully affects this particular muscle section, increasing its density. The muscle tone of the transverse muscle increases, the abdomen disappears, the waist decreases in size. I suggest watching a video that shows how to do this exercise correctly:

exercise for the press vacuum video:

In terms of biomechanics, a vacuum is a bit like a plank exercise. But, unlike it, it also affects the internal organs of the body, reducing the amount of invisible to the eye, internal, visceral fat.

I try to perform the vacuum exercise regularly and even developed an easy, travel version of it. Sitting in transport, on the way to work, I take a few deep breaths, exhale slowly, tighten my abdominal muscles and freeze as much as I can. Of course, the original exercise, my version, is far away. But why not use the time on the road to the benefit of your abs, instead of staring at your smartphone?

A set of exercises for the press

All the exercises that I talked about should not be tried to “cram” into one complex. To acquire a relief press, just 2-3 of them, plus a vacuum or a bar, are quite enough. The abdominal muscles need to be constantly stressed, so the order of the exercises and their arsenal at each workout must be changed. But if you try to make a set of exercises for the press from them, it will turn out like this:

In my opinion, such a set of abdominal exercises for women and men is optimal. It allows the strong half of humanity to actively build press cubes, and the girls become owners of a thin waist and a flat stomach.

I hope my long story will be useful for you and will allow you to pump up the press, reduce the waist and maintain your health at the same time. May the force be with you! And mass.

Reading time: 29 minutes

Do you dream of losing weight in your stomach, getting rid of your sides and reducing your waist? Start doing exercises for a flat stomach at home today! To train the press, you will need minimal equipment and some free space in the room.

We are offering to you a selection of high-quality exercises for the abdominal muscles, which is guaranteed to help you tighten your abs and get rid of fat in the waist area.

Exercises for the abdomen: what is important to know

Before moving on to a selection of exercises for the abdomen at home, it is worth emphasizing that weight loss occurs only when you consume food less than the body is able to spend on energy. (meaning you are in a calorie deficit). If you do not follow dietary restrictions, then the fat layer will not decrease even with daily exercise on the abdominal muscles.

Therefore, for effective weight loss in the abdomen, three factors are important:

• Calorie deficit and proper nutrition
• Workouts to tone the abdominal muscles
• Fat Burning Cardio Workouts

Rules for training for the abdomen at home:

1. If you want to achieve a flat stomach in a short time, then your workout should include fat burning cardio exercises and exercises to tone the abdominal muscles. Therefore, the training plan for a flat stomach can be divided into two parts: cardio training (15-20 minutes) and exercises for the entire muscle corset (15-20 minutes). The second part includes exercises for the abdomen on the back, standing, in the plank - at your discretion. It is desirable that the exercise program be as diverse as possible.
2. The total time of such a set of exercises for the abdomen is 30-40 minutes, you need to do it 2-3 times a week. Of course, you can train more or less depending on your goals and problem areas.
3. Before training the abdomen, it is advisable to perform, after training - perform.
4. If you want to lose belly fat faster, it is always better to focus on cardio workouts. This is always more effective for burning fat than just pumping the press. Be sure to check out ours.
5. For more effective burning of belly fat, it is also desirable to increase daily activity: walk more, take regular walks, use transport less, choose outdoor activities on weekends. Popular modern gadgets that track activity throughout the day can be your good assistant in this matter. For example, .
6. For some abdominal exercises, you may need dumbbells. If desired, they can be replaced with plastic bottles of water or sand. Among the useful fitness equipment for losing weight in the abdomen, also pay attention to fitball and kettlebell.
7. Contrary to popular misconception, training in food films will not help you lose weight faster in the abdomen. In addition, this practice puts a strain on the heart, while the film does not affect the reduction of the fat layer at all.

If you want to work not only on the abdominal muscles, but also on the whole body, then check out our other collections of effective exercises:

• Top 50 most effective leg exercises at home
• Top 20 Hand Exercises at Home for Women

Exercise plan for a flat stomach

Exercises are taken from the list below. You can alternate exercises, swap them or add new ones.

• Cardio exercises(15-20 minutes): 5 exercises according to the scheme 30 seconds work - 30 seconds rest or 45 seconds work - 15 seconds rest, repeat the exercises in 3 circles, between circles 1-2 minutes of rest.
• Standing exercises + back exercises or
• Planks + exercises lying on your stomach(10-12 minutes): 8-10 exercises according to the scheme 40 seconds work - 20 seconds rest or 50 seconds work - 10 seconds rest. After every fourth or fifth exercise, you can take a short break.

Cardio exercises for the abdomen

Abdominal cardio exercises will help you burn more calories, boost your metabolism, start fat burning processes and strengthen your abdominal muscles. Cardio exercises are best done in interval mode, for example, 30 seconds of intense work + 30 seconds of rest (or tabata mode), this will help to train much more effectively.

If you have health contraindications, just do the exercises without jumping and running, while trying to maintain a high speed.. For example, instead of exercise just pull your knees up to your chest in a plank position. The most important thing in cardio training is to keep the pulse in the fat burning zone, and not to perform shock exercises.

8. Burpee (can be done without push-ups)

Exercises for the abdominal muscles on the back

The most common exercises for a flat stomach are considered to be exercises lying on your back - twisting options, leg raises, pulling your knees to your chest, etc. The advantage of such exercises is that they help to pump the targeted abdominal muscles (straight and oblique), and therefore make your stomach flat and toned. During the exercise on your back, your stomach should be tucked up and your back pressed to the floor. You can not arch your back, tear your lower back off the floor and make jerky movements, otherwise there is a risk of injury. Try to pull the navel towards the spine and do the exercises gently and thoughtfully.

Also note that such exercises for a flat stomach should be treated with extreme caution if you have problems with the spine. Various types of crunches put stress on the back and lower back, so these abdominal exercises can cause pain or discomfort in this area of ​​the body. If you experience pain during the exercise for the abdomen on the back, then it is better not to practice them temporarily. Replace them with standing abdominal exercises and planks (which will be discussed below). After strengthening the muscle corset, you can return to these exercises.

2. Twisting with foot touching the floor

5. Oblique twists to the leg

9. Bicycle with outstretched legs

Exercises for the abdominal muscles in the plank

=

Standing Abdominal Exercises

A great alternative to more traditional abdominal exercises on the floor are exercises that are performed in a standing position. During the performance of such exercises, there is less likelihood of an incorrect position of the back, which means a lower risk of injury and exacerbations. To begin with, it is not necessary to perform exercises with dumbbells, you can start training without additional equipment.

If you really need to pump up a strong press and achieve a beautiful and flat stomach, this collection of exercises will greatly facilitate your task. The topic of the article is exercises for the press. Here are ten of the most effective exercises for the abdominal muscles. These are very practical exercises that will make absolutely all the muscles in your waist work. And the result will depend only on diligence in training. These exercises can significantly speed up the process of losing weight in the waist area if you follow the right principles in nutrition.

My exercises are equally well suited for both men and women, with rare exceptions.

Exercises for the abs. Top ten.

Why these particular exercises? And why are there only ten? I learned about the effectiveness of these exercises for the abdominal muscles from my own practical experience of training and working as a trainer. It is these exercises for the press that have proven their high effectiveness in dozens of training programs for completely different people. We have used these exercises with clients to pump up powerful cubes when gaining mass and effectively reduce weight in weight loss programs. Of course, when gaining mass, we used additional weight behind the head or hooked it to the legs. And in weight loss programs, we pumped the press with supersets, trisets and circular workouts. But more on this in a separate article on training the abdominal muscles. It will also present other equally effective exercises.

And now about the exercises and how to use them. Try to carefully read the descriptions of the exercise technique so as not to lose effectiveness!

And you do not need to use all these exercises at once. It is enough to choose 2-3 and perform them according to the prescribed scheme of approaches and repetitions 3-4 times a week. Better in a day.

Among all other abdominal exercises, this is the most common and effective. But only if you do it right!

Twisting lying. Start.
Twisting lying. Finish.

Performance: lie on the mat, hands behind your head, bend your knees.

It is necessary to take in air and stretch the chest. Then, as you exhale, lower your chest and slightly raise your body, tearing your back off the floor.

Most importantly, when performing the exercise, the length of your abdominal muscles should change. When twisting, they should shorten and contract as much as possible, when returning back, they should lengthen and stretch. Do not try to lift the body too high when performing twisting. This is not required.

Pay attention to the position of the head and hands. Do not pull your head with your hands! The head rests freely on the palms and rises only slightly along with the body. Look up. Keep your elbows out to the sides at all times.

Twisting is usually performed in slow motion with full amplitude - 3 sets of 12-25 repetitions.

sitap

Situp - this exercise for the press came to us from CrossFit. Very effective, but it will be more difficult than twisting.

Performance: lie on the mat, bend your knees, stretch your arms towards your head.

Raise your arms vigorously and quickly pull your body behind them to be in a sitting position, as shown in the photo. Do a body lift as you exhale. Then, while inhaling, slowly return to the starting position. Sitap should be performed without pauses, continuously raising and lowering the body. The same rule of contraction and stretching of the abdominal muscles applies here as in the twisting exercise. Stretch your abs when you lie on the mat and contract as much as possible when you sit.

If your legs come off the floor when doing a sit-up, you can catch them on a fixed support: a sofa, a closet, a simulator, etc. Or ask a training partner to hold your feet while you complete the set.

Sitap is performed at a fast pace in 3 sets of 15-25 reps.

Pulling the knees to the chest on the horizontal bar

Most likely, this exercise for the press will not work for most women, since it is necessary to perform it in the hang on the horizontal bar. This requires strong hands. But if, nevertheless, the ladies dare to do it, I recommend using special gloves so as not to get calluses on the palms.

Performance: it is necessary to hang on the horizontal bar so that the legs do not touch the floor. The abdominal muscles should be relaxed and stretched.

As you exhale, vigorously pull your knees to your chest while bending your knees. Hold this position for a moment, feeling the tension and contraction of the abdominal muscles. Then slowly, while inhaling, return your legs to their original position. Perform leg raises continuously, without long pauses between repetitions.

When performing leg raises, body swing inevitably occurs. Don't try to eliminate it. On the contrary, it is a very useful training factor that significantly complicates and develops your abdominal muscles.

Leg raises on the horizontal bar are done at an average or slow pace - 3 sets of 12-25 repetitions, depending on your level of training.

Oblique twists

This version of the twisting exercise is very useful not only for the abdominal muscles, but also for the oblique abdominal muscles, on which not only the appearance of the abdomen, but also health depends. Plus, it's a great flexibility exercise! And don't worry if you don't get it right right away. Flexibility and exercise technique are developed gradually.

Performance: lie on the mat, hands behind your head, bend your knees. Then gently lower your legs to the side so that one thigh is firmly on the side of the floor. As a result, you should be in a position that resembles a lightning bolt when viewed from above.

As you exhale, try to lift the body, focusing on the contraction of the muscles of the side of the waist, located on top. The rise of the body can be quite insignificant if you have not done such twists before. But the main thing is to feel the contraction and tension in the muscles of the lateral part of the waist - the oblique muscles of the abdomen.

Perform continuously 12-25 contractions on one side, and then, changing position, on the second. This counts as one set of the exercise. An important point: try to achieve symmetry in execution for each half of the body. It is especially important to achieve symmetry in sensations.

Oblique twists are performed in slow motion - 3 sets of 12-25 repetitions on each side.

Lying Straight Leg Raises

Raising your legs while lying down is very helpful if you have insufficient lumbar lordosis. And, on the contrary, give up this exercise if your lumbar lordosis is too pronounced, and during the exercise you feel tension in the lower back.

Execution: lie on the mat, legs together. Raise your head off the floor and bend your elbows as shown in the photo. If it is difficult to hold the head, place your hands behind the head and hold it with the palms of your hands.

Gently raise and lower your straight legs, lightly touching the floor with your heels. Exhale as you raise your legs, inhale as you lower your legs.

Once again, I note that the exercise is performed smoothly - 3 sets of 12-25 repetitions.

plank

This is the most famous static exercise for the press. By the way, the bar trains not only the abdominal muscles, but also many other muscles of the whole body. Plank perfectly develops and perfectly dries the body (relieves extra pounds).

Execution: get on all fours, and then take the plank position, standing on your elbows.

It is necessary to hold out in this position for 30 seconds or more. Usually no more than 2 minutes is recommended.

Pay attention to the evenness of the body and pay attention to the sensations in the lower back. If tension appears in it when performing the bar, temporarily abandon the bar. You first need a lumbar lordosis correction.

The bar can be performed in 3 sets of 30-120 seconds.

Combination crunches

This ab exercise consists of two different movements combined into one. Bicycle kicking and body rotation with hands behind the head. It turns out a very powerful and effective exercise that develops the press, hips, oblique abdominal muscles!

Execution: lie on the mat, hands behind your head.

Begin to perform foot movements that mimic the rotation of the pedals of a bicycle. At the same time, supplement them with rotational movements of the body so that when you pull your left knee to your chest, you can touch it with your right elbow. Conversely, when the right knee is pulled up to the chest, touch it with the left elbow.

You can breathe in the exercise arbitrarily, as convenient. If only you had enough breath until the end of the approach.

Combination crunches are usually performed in 3 sets of 12-25 reps per leg. That is, in total, 24-50 movements should be obtained.

I bet no trainer ever showed you ab exercises like this! And absolutely in vain. This exercise combines a good stretch of the muscles and their powerful contraction.

Execution: take a prone position, as for push-ups.

Perform the fold by lifting the pelvis up and feeling the contraction of the abdominal muscles. Then gently lower the pelvis down, feeling a good stretch in the abdomen. Try to keep your legs straight. Continue to gently raise and lower your pelvis while contracting and stretching your abdominal muscles. In this exercise, the abdominal muscles work with the widest amplitude of all known exercises.

If you feel tension or pain in the lumbar region, stop the exercise for a while.

The fold in the lying position should be performed smoothly - in 3 sets of 12-25 repetitions or more.

Lifting straight legs in the hang on the horizontal bar

This is another purely male exercise for the press, performed in the hang on the horizontal bar. Raise straight legs to touch the crossbar! This is one of the hardest ab exercises in our collection. But also one of the most effective!

Fulfillment: hang on the horizontal bar. Feet should not touch the floor.

Vigorously lift your straight (or almost straight) legs forward and up until they touch the bar above your head. Feel how the abdominal muscles tense and contract. Then slowly, under control, lower your legs down. Repeat as many times as needed. Exhale as you raise your legs, inhale as you lower your legs. Exhaling helps contract the abdominal muscles more strongly.

Consider the appearance of body swing as an additional training factor. Swinging can make leg raises easier or harder. Catch the right moment and use it to develop the abdominal muscles.

Straight leg raises should be done in 3 sets of 12-25 reps, depending on fitness level.

Running in an emphasis lying

A fairly simple but very effective exercise, especially when used in combination with other ab exercises and in circuit training.

Execution: take the emphasis lying down, as for push-ups. Pull the knee of one leg to the chest and take the lunge position, leaning on both legs. Then quickly, with a jump, change the position of the legs to the opposite. Continue until you have completed the desired number of repetitions.

Breathe voluntarily to be comfortable.

Running in an emphasis lying is performed in 3 sets of 50 or more repetitions. Reps are counted for each leg movement.

As an option, do a run in an emphasis lying down without touching the floor with a leg extended forward.

Abs exercises and how to use them

Thus, in your training program, insert no more than 2-3 exercises for the press.

Perform them at the very beginning of the workout - for warm-up - or at the end of the session.

Do each exercise for the abdominal muscles in 3 sets of 12-25 repetitions, unless otherwise suggested. Some exercises make sense to do in 30-50 repetitions or more.

Do exercises for the press no more than 3-4 times a week. Every day is not an option, because the press is the same striated muscle as all the others. And they need to be able to recover.

Remember to balance your abs workout with glute and back exercises. Don't forget the oblique muscles too.

If some abdominal exercises cause lower back pain

That happens. Most likely this indicates that you have too much lumbar lordosis. This is especially evident with various leg lifts in the prone position.

What to do? Check your lumbar lordosis with a special one and take the measures described in it: develop flexibility, replace abdominal exercises with other suitable analogues. Check with your trainer or doctor just in case.

I hope you enjoyed my selection of exercises for the press! I will be glad to comments and questions.

To see the cubes on your press, you need, firstly, to monitor your diet. It really depends on how your abs will look. Secondly, it is necessary to perform exercises, and not necessarily only on the abdominal muscles. If you don't train primarily abs, then exercises designed for the legs, back, and other large muscle groups will work, and the abdominal muscles will also be in order. It is definitely worth noting that you do not need to come to training in a stressful state - such classes are absolutely useless, since you will not be focused on the exact execution of the exercise. Come rested, in a good mood, and then you will definitely achieve the desired result.

As for the execution technique, it should be noted: any exercises on the abdominal muscles should be done while exhaling and pulling the stomach in. This will improve the effectiveness of each exercise.

And I would like to add: do not follow the number of repetitions performed, rely only on your feelings. The moment you start to feel your muscles, how they are tense and how they work, only then start counting the number of repetitions in your approach. You can do 5 sets of 20 repetitions, or you can do 3 sets of 15. And most likely, the last option will be much more effective for your muscles, since in this case you were maximally involved in the process and did not allow yourself or your muscles to relax .

A beautiful, flat, pumped up tummy is the basis of attractiveness and the final chord in the development of your athletic body. Even in the absence of pronounced muscles on the arms, tightened hips, it is a well-developed abdominal region that will give the desired effect. Initially, only men were engaged in working out the abdomen, but since the middle of the 20th century, women have also picked up the trend towards creating a slender, athletic body. And today, abdominal exercises are considered one of the most popular and effective.

You can pump the abdominal region both at home and in the gym using special equipment (dumbbells, horizontal bars, bench). Motivation and focus on success will definitely do their job. And in combination with some kind of diet, for example, "", you will achieve results in the shortest possible time. But let's start with training, get acquainted with the best exercises and learn how to perform them correctly.

To download or not to download? This question is of interest to many men and women who once decided to lose a few extra pounds, returning their body to its former harmony and attractiveness. Actually the answer is obvious. From childhood, adults, teachers put into the head of children how important it is to work out the abdominal muscles. This is not only aesthetics, but also many other advantages:

• Correct posture. The problem of a curved spine has not bypassed almost anyone today. Every second person stoops for various reasons, which not only does not add beauty to the image, but also negatively affects the work of internal organs. It is a well-pumped press that allows you to always maintain the torso in an upright position.
• Normalization of the work of internal organs. Competently performed exercises, taking into account the recommendations of specialists, allow the body to be saturated with oxygen. Blood circulation is restored, which has a positive effect on the functioning of important internal systems.
• Slimming. First of all, active fat burning is noted in the process of performing active movements. The muscles of the press perfectly expend excess calories, while reducing appetite several times. Constant muscle tone helps keep the stomach from overstretching. Therefore, a person is saturated faster and does not overeat.
• Benefits in childbirth. Pumped up muscles, combined with proper breathing, help to give birth easily and quickly. But, it is very important to perform the exercises without excessive zeal or fanaticism. Health training does not require serious effort. They are slow and gradual.

The abdominal muscles are a serious topic for modern men and women. Before you start looking for a set of exercises for home or sign up for classes with a trainer, you need to at least superficially get acquainted with the anatomical features of the area that needs to be worked out. The foundation that you need during training is the muscles that make up the stomach and what they are responsible for. There are four muscle groups:

• Straight muscle. It completely crosses the tummy (from top to bottom) - starts from the chest and reaches the crest of the pubic bone. Throughout the muscle is divided by one vertical tendon fiber into two parts, as well as several horizontal ones that cross it across. It is because of the tendons that after thorough pumping, the so-called "cubes" appear on the stomach. The main purpose of the rectus muscle is to bend the body in the lumbar region.
• External oblique. This superficial muscle, starting from the side of the chest, stretches as a continuation of the external muscles of the intercostal space, as if covering the costal part. It is attached by means of special teeth to eight ribs, from which it begins to divide into bundles. The muscle is intended for bending the spine, turning the body. If you need to turn to the right, then the left muscle works, when moving to the left, the right muscle is activated. This muscle is the largest of all, therefore it clearly stands out when pumping.
• Internal oblique. It is located immediately below the outer spit. It runs obliquely through the abdomen from the pelvic region to the chest. Muscle fibers run oppositely, respectively, diagonally. Purpose - rotation of the body and turns (to the side where the muscle directly involved in the movement is located).
• transverse muscle. It lies inside the abdominal region, runs horizontally along the sides. It is she who is the basis of the third, deepest muscle layer of the abdomen. The transverse muscle during pumping does not affect the aesthetics, but it should be worked out. Muscle fiber holds the internal organ systems.

The structure of the muscles in the representatives of the female and male half is no different. Only the size and structure can vary, taking into account the characteristics of the organism, human genetics. In some cases, the number of cubes may also differ.

Having studied the structure of your abdominal region, you can do the complex of exercises itself, the technique for their implementation. It is important to follow a few simple rules so that the planned workout is not only safe, but also as effective as possible:

• We do a warm-up before any activity. You should definitely spend time warming up all muscle groups, not just pumped ones. This will avoid injuries during training, various sprains and make the process more efficient and effective.
• We do it at the “right” time. It is best to train in the morning. It is during the morning-day hours that the maximum number of calories is burned - the fat burning process is much more intense. Under the prohibition of training immediately after waking up or in the evening, when the body either has not yet woken up, or is already so tired that it is not able to normally take physical activity.
• It is strictly forbidden to combine training with meals. There should be at least one hour between meals and exercise. This applies specifically to nutrition before the training process. After completing a set of exercises, do not eat for two hours. Diet should be given special attention. Neglect of this rule can lead to unpleasant consequences in the form of serious diseases of the gastrointestinal tract.
• We place emphasis on quality. Don't get hung up on quantity. Each movement should be performed with the highest quality, according to the accepted technology. It is better to do fewer repetitions, but competently. Overloading yourself and your body is dangerous to health. The effectiveness of training decreases and overwork occurs faster.
• We maintain regularity. How to achieve the desired result? Only regular workouts according to a clearly drawn up schedule will help to work out, pump up the abdominal muscles. 3-4 lessons per week are enough. You can't practice every day. The body must rest.
• We adhere to proper nutrition. A well-designed diet is the basis of health, successful pumping of muscles and quick obtaining of the desired results. Particular emphasis during classes at home or in the gym is done on the use of foods rich in protein. It is best to exclude fried, floury, salty and sweets from the menu.
• Strict adherence to technique. Each exercise has its own algorithm of actions. You can understand that the movement is being performed correctly by a slight burning and burning in the area being worked out.
• During training, we strain our muscles. The pumped area must be constantly tense. Thus, you will achieve an improved study of each section of the abdominal press.
• Let's not forget about breathing. Many neglect this rule, but in vain. Most of the exercises are done while inhaling. The end or return to the starting position is always accompanied by an exhalation.
• Gradual increase in load. The number of repetitions in the approaches should be increased gradually. You can not immediately perform the maximum volume. Untrained muscles can be injured.
• Visit doctor. If there are some diseases in a chronic course, then it is better to visit a doctor before training, consult on possible ailments, deterioration. If serious violations are detected, the program will have to be abandoned.
• We don't slow down. You can not reduce the number of repetitions and the intensity of training. To achieve results, you need to work hard and actively. Overcome your laziness, set a goal, and work until you are satisfied with the reflection in the mirror. You yourself will not notice how sport will become the meaning of your life, its indispensable component.

The training program for the abdominal muscles is compiled taking into account the goals, features of the physical development of the future athlete and the volume of body fat. It is worth noting that a beautiful relief can be obtained if the thickness of the fat layer is at least one and a half centimeters. Therefore, classes have a focus on only two main goals:

• Reduction of subcutaneous adipose tissue. Fat burning in a certain area is a common misconception. Fat deposits in the process of training go not only from the press area. Hips, arms, face also lose weight. If the thickness of the folds is more than 2-3 centimeters, then the training process should begin with cardio loads and the use of safe fat burners, but only on the days between strength training.
• Muscular hypertrophy. In simple terms, this is the transformation of cubes, their increase in volume. If you are planning for maximum study, then each exercise is performed no more than 15 times in one approach. If the training is focused on endurance, then the number of repetitions can be increased.

Not everyone has the opportunity and free time to visit gyms. In this case, we bring to your attention the following exercises on the abdominal region, which should be given special attention. Some of them are quite simple, others are more difficult. Trying, trying, over time, you will choose the most optimal complex for yourself, which will make you feel much more cheerful and better.

It is recommended to include in your own program from 4 to 6 exercises performed in three sets. Rest between them should not exceed one minute. Thus, training will bring maximum benefit to the body, and the press will constantly feel the load, gradually being worked out and acquiring ideal outlines.

• Lie down on your stomach on the surface. The legs are fully extended, and the arms are bent at the elbows and placed directly under the shoulders vertically. We cross the palms in the castle.
• We spread our legs shoulder-width apart.
• We strain the abdominal area as much as possible, rise on our toes, lifting the body from the surface. We form a straight line, starting from the head and to the heels.
• We fix in this position and try to hold out as long as possible. 20-30 seconds is enough to get started. Over time, increase the time of standing in the bar.

• We accept the starting position - the bar (we become, as indicated in the upper exercise).
• We shift the weight on the forearms with the formation of a straight line from the head to the ankles.
• We strain the muscles in such a way as if we are expecting a punch in the stomach.
• Gently, slowly raise the body up, gradually unbending the arms. We hold the adopted position, and again return to the starting position with an emphasis on the forearms. Repeat again with a full lift the desired number of times.

• We sit on the gym mat. The legs are bent at the knees, the feet are on weight.
• We stretch our arms, fold our palms and pull forward as much as possible at chest level.
• Having fixed in this position, we strain the press, and begin to make turns with the body to the right.
• Turning around, hold for a couple of seconds, then relax and return to the beginning. Similarly, we repeat on the other side.

• We take a prone position. We press the back as much as possible to the surface, we strain the press.
• We put our hands behind our heads. We pull the legs to the chest, approximately to an angle of 45 degrees.
• Raise your back off the floor. The shoulder blades should be on weight. We do not stretch the neck, but leave it in a relaxed state.
• Under the tension of the press, we straighten the right leg in weight, and turn the body to the left. Pull the right elbow towards the left knee. We slowly return to the starting position.
• Alternate arms and legs, do repetitions the required number of times.

• To perform this movement, you must assume the bench press position.
• The palms are placed directly under the shoulders.
• The body should be straight, forming a straight line from the heels to the top of the head.
• We squeeze the muscles, bend the leg at the knee and press it to the chest. Be sure to keep the back straight, do not relax the abdominal region.
• After completing the movement, we return to the starting position, and repeat on the other leg.

• We lay down on a gymnastic rug, raise our legs so that a right angle is formed.
• We stretch our arms to the sides and put our palms on the surface.
• We strain the muscles of the press, we begin to raise the hips up.
• Together with the raised hips, we pull the legs to the chest.
• We hold this position for a couple of seconds, then lower ourselves.

• We take a horizontal position. We stretch our arms along the body and put our palms on the surface.
• Bend your knees at a 45 degree angle. We pull to the chest. This will make it easier to perform the exercise for the press at first.
• Then we raise both legs as high as possible while simultaneously tensing the abdominal region. The lower back should remain motionless on the floor.
• Slowly, slowly lower the left leg first. We make the maximum lowering - no more than a few centimeters should remain before touching.
• Returning the left leg, we begin to lower the right (at the same time).

• We get up on all fours, in the so-called “doggie” position.
• We take the deepest possible breath.
• We pull the stomach in.
• We fix in this position for 30 seconds.
• We relax the stomach.
• We repeat again.

Of course, the abdominal muscles can be trained at home, but if the opportunity arises, it is best to visit the gym, where not only an experienced trainer will come to the rescue, but also all kinds of equipment, starting with a classic bench, ending with dumbbells, horizontal bars, special tables, etc.

The most effective exercises for working out the press should be combined with a competent diet. In this case, the specialist will help not only with the execution technique, but also with the preparation of the correct daily menu. The following set of exercises will help any man and woman to make their stomach flat and incredibly embossed.

• We sit on an inclined bench. The back and pelvic part should be (lay) on the surface. We fix the legs with a special roller on the simulator. We hold our hands straight in front of us or cross them behind our heads.
• We start lifting from the head and shoulder girdle. We rise as if we are twisting. We try to bring the chest as close to the knees as possible. We make sure that tension is felt in the abdomen.
• Having reached the maximum possible point when lifting, we linger for a couple of seconds, and return to the starting position. It is important that the back, when lowering, does not touch the bench, but is at a small distance from it.

We get on our knees. We look directly at the simulator. With hands bent at the elbows, we grab the handle of the block.

• We take a deep breath, while exhaling, tensing the abdominal muscles, pull the body along with the block down. The movement is somewhat reminiscent of a bow. We apply maximum force for this.
• We return to the starting position.

• We accept a hanging position on the horizontal bar upside down.
• Keep your back straight, throw your hands behind your head.
• We take a deep breath, on the exhale we begin to twist, slowly lifting the body of the body up. The buttocks also rise slightly.
• When inhaling, we also slowly lower the torso. We make sure that the body does not swing.

• We accept a hanging position on the horizontal bar or at the stop. Legs down, should be straight.
• We take a deep breath, and as we exhale, we raise our legs until they reach parallel with the surface.
• We linger in the accepted position for a couple of seconds, and gently return to the starting position.
• Perform exercises without weights. But, if it seems easy to implement, additional weights can be used. To take them or not depends on the level of initial training.

• We become sides to the simulator. We hold the block with the right hand, while the left helps her.
• We turn the upper body with a slight inclination, pull the block as far down as possible towards the left leg.
• The exercise is performed through the oblique abdominal muscles, so tension should be felt in this area.
• After lowering, we return to the beginning.

• We take a gymnastic roller in our hands, kneel down and pull our hands with the inventory forward (it should be located directly under the shoulder girdle in the initial position).
• We take a breath, and begin to slowly roll the roller forward, slowly stretching the body. An important condition is that the body should not touch the surface.
• We move forward with the inventory to the maximum. We fix in this position for a couple of seconds, then also slowly return to the starting position.

• We lean on the fitball with our backs, we press ourselves as much as possible. We bend our legs at the knees, put our feet on the surface. We cross our arms on the chest.
• We begin to slowly lower until a slight pain or burning sensation begins to be felt in the abdomen.
• Then we perform twisting according to the principle of an exercise performed on an inclined bench.

• Starting position - the shins are located on the gymnastic ball, the arms are straightened and lie on the floor, the body is parallel to the floor. Buttocks in this case do not sag.
• Slowly we begin to “roll” the fitball under the ankles. Be sure to keep your back perfectly straight during the process.
• We fix in the accepted position, return to the starting position.

After the set of exercises has been successfully completed, it is necessary to take a few minutes at the end of the lesson to stretch the worked muscles. This is a very important stage, which is strictly forbidden to neglect. During the training process, muscle fibers are constantly contracting. Until they are fully restored, relaxation takes a fairly long period of time, and stretching allows you to reduce it several times. The main condition is compliance with all the rules:

• In the process, we think about something pleasant, do not load our head with unnecessary heavy thoughts.
• Don't get carried away with the process. Stretching is carried out to mild pain, which does not cause any discomfort.
• We stretch statically, without rushing.
• Do not forget about calm, even breathing - this is the key to a successful completion of the workout to work out the press.

How to "stretch" correctly

During stretching, we work absolutely all muscle groups.

• Circular movements of the head clockwise and counterclockwise.
• Head tilts to the side.
• Tilts of the head in different directions with further pressure on it with a hand (30 seconds are performed).

• We lay down on our backs. We straighten our arms and take them back. We raise our legs, throw them back behind our heads, trying to reach our toes to our fingertips. We lie in this position for several minutes.
• In a standing position, we cross our arms behind our backs in the castle. We begin to lower the body until a right angle is formed with the legs. The back should remain straight.

• We make swing movements with our hands.
• We raise our hands above our heads and fasten them into a castle. In this position, we bend to the sides, as deep as possible.
• Raise one arm, bend at the elbow. We lower the forearm behind the head, and with the other hand lightly press on the elbow.

• We put our feet shoulder-width apart. We make inclinations, trying to touch each foot separately.
• We sit on the floor, legs are straightened. We pull the heels and toes as far forward as physical fitness allows.
• We sit on a gymnastic mat, spread our legs as wide as possible. We make slopes. We try to bend as deeply as possible, touching the forehead of each knee in turn.
• We take a horizontal position. Raise your legs up and spread them to the side as much as possible. We fix this for 40 seconds.

• We lay down on the floor. Legs are straightened. We bend our arms at the elbows. Slowly, we begin to pull up the chest and shoulder girdle, without lifting the elbows from the surface. We hold this for 15 seconds. Then slowly we lay down back on a surface.
• We sit cross-legged. We raise one hand, and put the other on the thigh. We make tilts to the side with a lowered hand. Change limbs and repeat again.

A guaranteed result is an integrated approach to business. It’s not enough just to rearrange your schedule, change your diet. You need to exercise regularly. To increase the effectiveness of training, experts recommend that novice athletes take into account and take into account the following recommendations:

• A set of exercises aimed at working out the press should include an average of 6 different exercises. The frequency of repetitions primarily depends on the initial physical fitness of the person. Experienced trainers recommend doing 3-4 sets of 10-15 repetitions. The maximum allowable number of repetitions can reach 20. We look at our condition. After completing your “norm” for one exercise, you should not fall from fatigue.
• We use the interval load method. What it is? According to it, active muscle work is carried out according to the scheme of 30/40/50 seconds with rest breaks lasting no more than 10 seconds. This approach to training allows the waist and stomach to lose weight much faster and more efficiently, acquiring the desired shape and shape.
• From with a special diet should be abandoned. It is intended for professional, performing athletes, but not for beginners and those who just decide to lose weight. In this case, just proper nutrition with a balanced diet will be enough.
• To avoid sagging skin, flabbiness, we combine sports activities with various cosmetic procedures. You can go for a massage, peeling, visit a bath, sauna, etc. Thus, you will not only achieve the desired result, but also maintain skin tone.

Work on your body requires a serious approach. A beautiful, slender figure is not only thin legs, arms and the absence of “appetizing” cheeks, but also a flat tummy.

For most modern men and women, the abdominal region is considered the most problematic area. If you also suffer from sagging sides and an ugly, hanging belly, then stay on our site. Make up a complex of the proposed exercises, change your eating style. The result will definitely surprise you, and will delight you for more than one year.

A healthy lifestyle is great. You will definitely like it.

Classmates