30 day press program for girls. How to pump up the press for a girl at home

Both men and women dream of a beautiful toned stomach.

In the review: techniques and tips on how to achieve the coveted eight pack abs.

How to build perfect, beautiful abs in 30 days - training program for girls: table

Before you start training, carefully read, and most importantly, understand, a few general rules of the "eight dice":

• Get rid of subcutaneous fat. The first step is a proper balanced diet.
• Always and everywhere draw in the stomach. In this case, the abdominal muscles will be strengthened due to constant static tension.
• Work all the abdominal muscles evenly.
• Remember, the press loves not effort, but time, i.e. the longer you work, the faster you move towards your goal.
• Your friends and helpers in the fight for a perfect stomach: horseback riding, skiing, SUP-surfing.
• A technique that will save the lazy and busy is the bar on the elbows. This technique pumps up not only the stomach, but also the arms, back, hips. Plank time for beginners: from 10 s per set. Gradually increase the time to 120 seconds in one set.

And if you have both time and willpower, then use a set of exercises for practicing at home.

Remember, to activate the abdominal muscles, it is enough to tear the shoulder blades off the floor from the “lying on your back” position. It’s good if you raise your legs during the exercise, for example, lean against the wall. Ideally, if you do not just lift your legs, but keep them on weight.

Exercise 1.

Important: do not take immediately after eating! Wait 1-2 hours.

Exercise 2.

Start from the capabilities of your own body: do as many exercises as you can.

Exercise #3

If during the course of a series of exercises you feel that you are tensing your abdominal muscles too much, do an exercise to stretch the muscles:

• roll over on your stomach;
• raise your upper body on your hands;
• bend back (feel how the abdominal muscles are stretched).

Start doing the main exercise.

Exercise #4

Remember: It is perfectly acceptable to take small pauses between exercises.

Exercise #5

Important: At the end, the entire set of exercises takes about 30 minutes. Keep this in mind when planning your daily schedule.

Exercise #6

The proposed set of exercises will help to quickly bring the abdominal press into proper form. However, even very embossed abs will be lost under a layer of subcutaneous fat.

Important: six exercises performed in a row make up 1 training set.

The duration of 1 set is approximately 36-40 s.

Training can and should be continued according to the following scheme (see table).

How to build perfect, beautiful abs in 30 days - training program for guys and men: table

The above training program is also suitable for men. However, if the first option seems too easy for you, use training scheme # 2.

The complex consists of the following exercises:

• raising the body by 45⁰;

• twisting with a turn;

• lifting legs from a supine position;

Technique "Raising the legs from a supine position"

• bar (see photo at the beginning of the article).

The training scheme is shown in the table below.

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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, using 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’ll 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. In no case, not 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, 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 a 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.

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 training. 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.

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, 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 will 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!

A beautiful flat belly without a drop of fat is the dream of many men and women of all ages.

Every person can get the perfect relief, the main thing is to see the goal, not to give in to laziness, and also to know how to perform the exercises correctly so that the effect of them is maximum.

Pumping the press at home allows you to form the coveted "cubes" in the shortest possible time, as well as increase the overall tone of the body, improve the functioning of many internal body systems. You can perform workouts for the abdominal muscles at any age, and for this you do not need to buy a subscription to the gym.

The main condition for homework is the regularity and correctness of execution.

Most novice athletes do not have special simulators at home to help strengthen the press (pumping with their help is much faster). Some have sports equipment that can be used as an addition to training: horizontal bars, wall bars, dumbbells, weights.

And even in the absence of all these "helpers", you can cope with the task of pumping up the abdominal muscles. All that is needed is the desire of the athlete himself and knowledge of the press pumping scheme.

To pump all the muscles of the abdomen, there are several dozens of various exercises. Most of them do not require special equipment, but when using even standard sports equipment, workouts are more efficient, as they increase the load, helping to expend more energy.

IMPORTANT!!! A horizontal bar, dumbbells, a treadmill, an exercise bike and a Swedish wall are excellent helpers not only for swinging the press, but also for all other areas of the body.

The main problem of most guys and girls who want to improve their appearance is the fat layer located on the stomach.

Most of the press swing schemes are designed specifically to strengthen muscle tissue, and not to burn fat reserves, therefore, even if you intensively pump the body, you will not be able to see the cherished cubes.

The way out is an integrated approach to solving the problem. The technique of classes should include not only a power load that strengthens the muscles, but also cardio training that helps to lose weight.

How to supplement homework?

There are a number of mandatory conditions, without which, it makes no sense to train. It:

• proper, balanced nutrition;
• refusal of strict diets;
• clear daily routine.

Dietary restrictions, combined with active physical activity, will give the opposite result - instead of losing weight, the athlete will begin to actively gain weight. This is due to the reflexes of the body: personal reserves disappear, food is not supplied, which means that you need to actively stock up on what enters the body. Therefore, leaving the diet before starting training is required.

The diet should be complete, providing the body with a full supply of energy. The main thing is to give up foods that contain fast, empty carbohydrates.

From the menu you need to exclude sweets, flour products, fast food. Preference should be given to protein products, cereals, gifts of nature. They should be prepared in such a way that they undergo minimal heat treatment. You need to eat often, but in small portions.

The main thing is that the body is saturated, since the feeling of hunger is a bad helper in sports. The basic rule of proper nutrition is to consume fewer calories than you expend. Only in this way the body will begin to give up its fat reserves, which will contribute to weight loss in the right places.

Another important condition for weight loss is the load on the heart. It is provided by aerobic exercise: cycling, running, walking, swimming, skiing. If it is not possible to engage in these sports, and buying a simulator is not affordable, then a jump rope will save you, which is inexpensive, and its benefits are enormous.

So, 15 minutes of jumping rope is comparable to the load received when overcoming half a marathon distance. Moreover, during the jumps, absolutely all the muscles of the body work, including the heart, so the jump rope can easily replace any simulator.

The nuances of preparing a training program

When drawing up a training scheme, you need to take into account that the press consists of several muscle groups (2 pairs and two singles), so for a beautiful, flat stomach, you will need to provide each of them with a load. The press scheme includes straight and oblique (right and left) muscles.

If the guy’s goal is to get beautiful cubes, then it is the rectus muscle that should be pumped first. You also need to train oblique sections, but they can be given less attention, since they will also receive their part of the load.

But the girls will have to pump completely, since their main problem is the presence of "ears" at the waist - a kind of pockets on the sides. Ideally, to get a beautiful figure, you need to train all muscle groups, so the schemes for pumping the press, especially starting from scratch, must include at least a minimum study of all zones of the abdomen.

The training program should include exercises for the transverse pelvic floor muscle (lower press), which is responsible for the support and proper positioning of the abdominal organs.

When compiling a press pumping scheme for men and women, the following nuances should be taken into account:

• classes designed to strengthen specific muscle groups have a positive effect on the condition of all parts of the abdominal press;
• pumping up the muscles of the lower section is harder than the upper one;
• to strengthen each department, only two to three effective exercises are required;
• when practicing with the lower section, the upper will also be strengthened.

Important tips for pumping abdominal muscles at home

In order for the training to be as effective as possible, and a flat, beautiful stomach appeared as quickly as possible, the exercises must be performed correctly. So, each movement should begin with inhalation, and moving to the main position - with exhalation.

The minimum number of repetitions for a beginner is 10 times, for a man with an average physical form - 20. As soon as the muscles acquire tone, you can add weights to your workouts or move on to more complex exercise options.

The first lessons, designed for beginners, should be short - the maximum duration of the main workout should not exceed 10 minutes. During this time, you should thoroughly work out the technique of performing movements, so that when they are strengthened, you will no longer be distracted by trifles like breathing, correct position, etc.

Such an adaptation period is from three to seven days, it all depends on the strength of the athlete's muscular corset.

You don’t need to start right away with a long and difficult complex: the feeling of fatigue and the next day’s strength will discourage you from practicing further for a long time. Since most of the exercises are performed on the floor, you should take care of the presence of a karemat - just such a sports accessory will help you train with great comfort.

The average scheme for working out the press for guys and girls is designed for 30 days. There are special tables that describe the most effective exercises for all muscle groups that should be performed every day, gradually increasing the load. Training schemes are different: some include daily classes, others involve one day of rest once a week.

They are designed for different levels of physical fitness, and therefore even those whose experience in sports is zero will be able to choose the optimal training schedule. The main thing is to perform the exercises in full, observe the number of exercises and approaches.

Basic exercises for training

30-day abs pumping schemes usually include the following exercises:

• twisting straight and oblique;
• touching your toes with your hands;
• reverse twists;
• side twists.

All exercises are performed in the starting position “lying on the floor”. The legs should be bent at the knees and the feet should be well fixed (they should not slip). Hands are removed behind the head. For straight twists, you need to gently lift the body up, pulling the forehead to the knees, for oblique twists, touch it with the opposite elbow.

In the second type of exercise, the leg to which the hand will reach should be torn off the floor, so the efficiency will be maximum. All movements should be performed vigorously so that their amplitude is as high as possible. First, twisting is performed in one direction, then the supporting leg changes, and the training is carried out for the second side of the body.

To touch your toes with your hands, you should lie on the floor, raise your legs up. If it is difficult to hold them straight at first, you can slightly bend your knees. Raising the torso, you need to pull yourself up to the feet, reaching the touch of the ankles or toes, then gently lower yourself back.

For reverse twists, you need to stretch your arms along the body, pressing your palms to the floor. Cross the feet, fix the pelvis. If the physical form allows, then raise the shoulder section and head. Pull the knees up to the thoracic spine.

For side twists, you need to press your legs tightly against each other and lower them to the right or left of the body, bending at the knees. Remove the opposite hand behind the head, fix the second on the thigh. Gently pull the body to the knees. The last two types of exercises require smoothness and softness: sharp jerks are prohibited.

Perform exercises alternately on both sides.

The “vacuum” exercise is well suited for working out the transverse muscle. Its advantage is that not only the abdominal muscles, but also the heart receive a load, which means that it contributes to the burning of body fat.

To perform, you need to select one of the poses:

• On knees;
• sitting, the pelvis is lowered down, the palms are fixed on the knees;
• sit with a straight back, put your hands on your knees;
• become straight;
• lie on your back with your knees bent, hands on your stomach, elbows to the sides.

As soon as the position is taken, you need to take a deep breath through your nose and immediately exhale sharply through your mouth, while the stomach is drawn in as far as possible. This is followed by a half-minute pause, during which it is not recommended to breathe. Then you can relax and repeat.

Such a complex will help you get a beautiful and strong press in a month of daily training. Over time, it can be made more difficult by adding new exercises or increasing the number of approaches. The main thing is not to quit training and eat right.

Journalist-practitioner, checks recipes for himself.
Knows everything about men and traditional medicine.