Press plan for 30 days. We pump press cubes at home in a month: the best tips and exercises

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

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

Almost everyone has belly fat, even the thinnest. That's because the tummy is one of the most common fat depots in the body, fat is deposited there in the first place. Therefore, for the perfect press you need to fight.

Is it possible to make a flat tummy at home? Absolutely real and don't be scared that only a professional trainer will make you a candy. First of all, it is your decision and efforts.

The two main steps to a flat and sexy tummy are:

1. Diet.
2. Workout program.

This article will be useful to all girls and women who want to get rid of a flabby stomach and acquire an elastic press.

We will look at several training programs: for a flat tummy at home, for cubes at home and for training in the gym. As well as important questions, the answers to which are best known before starting training. Articles are supplied with photos, videos, tables.

What time to train

However, remember that in the morning the store of glycogen (these are “canned” carbohydrates, the energy reserve of our body) is almost zero, so strength training is not recommended. It is good to do yoga, stretching, simple exercises without load. Monitor your well-being.

Perform exercises, observing the correct breathing technique: exhaling effort, inhaling muscle relaxation. The most effective workout will not give the desired result without the correct breathing technique.

How many times a week do you train?

Train regularly, but without fanaticism. The best option is 3 times in 7 days for 15-25 minutes, work out exercises for 10-20 repetitions, in 2-3 sets each. It is important not to take long breaks.

For what period can you pump up the press?

It all depends on the build of the body and the conscientiousness of the worker, before a month later, a miracle will not happen. Perfect abs in a week, nothing more than a myth!

If the complexion is average - 1-2 months of hard training + proper nutrition and a flat tummy as if by magic.

If a person has a body constitution prone to fullness: strength training + cardio (jogging in the morning, walking) + proper diet + body drying.

How to pump up cubes and is it worth it?

Worth it or not, depends on your preferences: someone likes cubes, someone just likes a toned tummy. By following a diet and performing an effective set of exercises collected in this article, you will pump up the press and make the tummy flat. If you want cubes, you can engage in this program with an increase in load (increasing the weight of equipment, the number of approaches, etc.), after 1.5-2 months of training, the cubes will appear. If you want to speed up the result, here is an express training scheme for cubes for 30 days in the photo.

Here is the second variation of the 30 day abs exercise program:

How to eat?

After training, refresh yourself with proteins or carbohydrates. The team of proteins are: boiled chicken, eggs, cottage cheese; carbohydrates - cereals. You should not eat heavy food in the morning: this will reduce all physical efforts to zero. Your diet should be 1/3 protein sources and 2/3 carbohydrate sources, vegetable fats. Eat small meals 5-6 times a day. Do not forget to drink 1.5 liters of water a day - it is good for the body and skin.

Let's remember!
1. Train in the morning, on an empty stomach, or after work, but not earlier than 1.5-2 hours after eating.
2. Conscientious sports work 3 times in 7 days will be enough.
3. Eat right. Remember that before training you need to eat: about 1.5-2 hours.
4. Follow the conditions, and the elastic press will appear in 1-2 months.

Abs workout program at home for a week (table)

By exercising weekly for 1 - 2 months, you will find a perfectly flat tummy!

Now consider each exercise and learn the technique of execution.

Abs and back exercises

Letter V

Exercise "Letter V"

1. Lying on your back, stretch your straight arms above your head.

2. Raise straight legs and straight arms to form a V.

3 sets, 10 reps.

While doing this exercise, tighten your abdominal muscles.

back arch

1. Lying on your stomach, stretch your arms forward.

2. Raise the top of the case.

3. Fix in this position for 5 seconds, pull the spine.

2-3 sets, 10 reps.

Raise your body as high as possible. Two execution techniques: the position of the hands, as in the picture, or the arms along the body.

Exercises for the press and buttocks

Lying leg raise

1. Lie on your back, straighten up, turn your palms down.
2. Lift your legs off the floor and lock in a position perpendicular to the floor.
3. Lower your legs slowly.

3 sets, 10-15 reps.

Advice. To make it easier, put your hands under your buttocks, your knees can be slightly bent.

One of the most effective butt exercises. In fitness clubs, it is performed with dumbbells or a barbell; at home, sports equipment can be replaced with water bottles.

1. Keep the body straight, look ahead, buttocks and stomach are retracted.
2. Take a step while doing a squat. The shin of the bent leg is parallel to the floor, the knee forms an angle of 90 ° relative to the floor and does not “peep out” in front of the foot.
3. Take a wide step and squat deep, at the lowest point, stop for 2-3 seconds.
4. Rise, pushing off a little with the supporting leg (lean on the heel).

3-4 sets, 8-12 reps (per leg), weight 1-3 kg.

Advice. Sit down on an inhale, stand up on an exhale. Do not rush, do the exercises slowly, honing the technique. You can perform all repetitions on each leg alternately, you can alternately.

If the exercise is difficult, try first to work it out without a load.

Exercises for the press and arms

Bike

1. Lie down on the mat, hands behind your head.
2. The legs are raised and bent at the knees.
3. Raise your upper body (head, neck, shoulders).
4. At the same time, straighten your right leg, twisting the body, turn to the left.
5. Then, straighten your left leg, turning to the right.

3-4 sets, 10-15 reps. When both legs have performed the same movement (right turn left, left turn right), it is one rep.

Advice. Do the "bike" on the floor, not on the couch! Relax the muscles of the neck, do not pull it with your hands: with your hands only lightly touch your head. The legs work, the buttocks are relatively fixed. Practice proper technique by practicing slowly.

To develop the correct technique, we recommend watching the video:

Push-ups from the bench (press + triceps)

1. Put your palms on a bench (chair, sofa), fingers are collected, look in front of you.
2. Tighten the abdominal muscles, this will remove the extra load from the back, the body is straight.
3. Bend over, bending your elbows, and touch the bench with your chest.
4. Straighten your elbows.

3 sets, 12-15 reps.

If it is difficult to perform the exercises, kneel down and start working in this position, it will be easier.

You'll need dumbbells, if you don't have them, water bottles are great.

1. Take the load and bend your elbows.
2. Place your feet hip-width apart, bend your knees slightly.
3. The body is tilted forward, bend the lower back.
4. From this position, we unbend the arms, the shoulder joint does not move, only the elbow joint moves.
5. The back and press are tense.

3 sets, 20-25 reps, dumbbell weight 1 kg (or a bottle of water 0.5-1.5 liters).

Exercises for the press and chest

Harmonic

1. Lie on your back, legs raised and form a right angle, hands behind your head, shoulders raised.
2. Straighten your legs, tensing your abdominal muscles.
3. The neck is relaxed, we do not hold the head with our hands, we hold the upper body with the press.

2 sets, 10-15 reps.

Reduction of hands

1. Lie down on a bench (, chairs).
2. Take inventory, palms facing each other.
3. Spread your arms wide, bring them together without bending your elbows.

4 sets, 12-15 reps, weight 1-3 kg. (1-2 liter bottle).

At home, you can take water bottles instead of dumbbells, if there is no fitball, make up chairs or take a bench.

Exercises for the press and legs

1. Lying on your back, stretch your arms straight, relax your muscles.
2. Raise your shoulders, stretch your arms and toes.
3. Raise your legs and, tensing your muscles, stretch forward.

3-4 sets, 10-15 reps.

1. Take a ball of any diameter to form a right angle.
2. Lie on your back, bring your hands behind your head, feet on the ball.
3. Hold the ball under your knees, and lift yourself off the floor, tensing your muscles as much as possible.
4. Hold this position for 3-5 seconds.

3-4 sets, 15-20 reps.

Advice. If there is no ball at home, the exercise is performed in the same way, only with straight legs.

Scissors

1. Lying on your back, raise your legs 30 cm from the floor.
2. Perform cross leg swings.

2-3 sets, 25-30 reps.

This exercise tightens the oblique and lower abdominal muscles.

Rise on toes

1. Stand with your feet on a solid stand 8 cm high (wooden beam), your back is even.
2. We take a dumbbell in one hand, hold on to the support with the other.
3. Rise on toes, linger for 1-2 seconds and lower.

We perform: 100 repetitions (for each leg).

Let's summarize the home workout for the press. Let's divide the above exercises for the press into two groups so that you can work purposefully:

Upper Press Exercises

• Bike.
• Lying leg raise.
• Letter V.
• Back bend.

Exercises for the lower press

• Scissors.
• Harmonic.

We advise you to watch the video - "Effective exercises for the press at home"

Effective exercises for the press in the gym

You can use the comprehensive ab exercise program shown in the table below. For a beginner who loads himself with weights, we advise you to pump the press in the gym 2 times a week, diluted with enhanced cardio warm-up.

Gym abs workout program

1. Put your elbows on the crossbars, press your back against the pillow of the simulator.
2. Raise your legs, trying to touch your stomach with your thigh, your shoulders are motionless.
3. Lower your legs.

3-4 sets, 15-20 reps

Do not touch the floor with your feet until all repetitions are completed.

1. The slope of the bench is 30-40 °, put your hands behind your head.
2. Raise your head first, then your shoulders.
3. Do the lift, straining the press.

3-4 sets, 15-20 reps.

1. Choose a suitable weight (not too heavy 6-10 kg).
2. Take the rope, get down on your knees.
3. Arch your back, arms bent.
4. Lower yourself almost parallel to the floor, touching your chest with your chin.
5. Perform the exercise by tensing the abdominal muscles, no need to work with your hands .

2-3 sets, 10-15 reps.

1. Start with a light resistance weight (8-10kg).
2. Grasp the handles, put your feet under the rollers.
3. Raise your legs and twist the upper part of the body, the action occurs at the same time.
4. Take a 2-3 second pause.

2-3 sets, 15-18 reps.

1. Lie on the bench, grab the pillow of the simulator with your hands (over the edge).
2. Bend your legs slightly.
3. Raise your legs by working your abdominal muscles.
4. At the top, lift your butt off the bench.

3-4 sets, 15-18 reps.

An excellent selection of complex exercises for the press in the gym in this video:

These training programs will help you get a beautiful tummy very quickly. Don't forget to measure your results, take pictures and weigh yourself. The real fruits of labor: a slender figure, a thin waist and a toned abs are the best reward.

We wish you fruitful and pleasant training!

Every girl dreams of a beautiful and embossed press, as well as a flat toned tummy and a thin waist. For some, a dream remains a dream, and someone does everything to make it a reality. Of course, this task is not so simple, especially considering that nature has awarded women with a fatty layer on the stomach, which can hopelessly hide all your cubes. Therefore, the approach to this problem should be complex. It is quite possible to pump up the press in a month at home, although it may take longer. The main thing is not to give up.

If you set yourself the goal of pumping up the press in a month, then there are general recommendations that must be adhered to:

• Exercises should be regular and systematic - otherwise there is simply no point in them.
• Experts recommend exercising in the morning on an empty stomach. In view of this, the body will burn its own fat reserves. If you prefer to do exercises at other times of the day, then do them no earlier than an hour after eating.
• It is not recommended to download the press during critical days, at least in the first couple of days. But here it is important to focus on your well-being.
• You do not need to actively load yourself right away. Start with moderate loads and increase them gradually. Otherwise, you can earn hellish muscle pain. In addition, the press at some point may stop swinging, and then the load will go to other muscles.
• In order to pump up the press in 30 days, you need to supplement the exercises with a diet. The less belly fat, the faster you will see results.
• Don't expect quick magical changes. Your abs won't show up in a few days. Many give up ahead of time, but here it is important to overcome the psychological barrier and continue to practice.

How to pump up the press in a month

To work out the muscles of the press, it is enough to give exercises at least 10 minutes a day. Do them smoothly and measuredly, without sudden movements. You must feel tension in the abdominal muscles.

The question of whether it is possible to pump up the press in a month is of interest to many. In fact, the time required to achieve the result will be individual for everyone, and it will depend on the presence of fat, muscle condition. If a girl is thin and her stomach is flat, then her cubes can appear in a couple of weeks. Those who have fat in the waist area will need more time, because they will also need to get rid of all the excess. Therefore, the answer to the question of whether it is possible to pump up the press in a month will be individual in each individual case.

The press is formed by the upper and lower sections, as well as the oblique muscles of the abdomen. The upper and oblique muscles are the easiest to pump, but you need to know that the more they are developed, the less the female waist will stand out. If you have a tummy, you need to pay special attention to the lower press, which swings quite difficult. But it is his study that helps to cope with body fat.

Few people can be in great shape without dietary restrictions. If you are one of those, you need to follow a certain diet. There are foods that are better to refuse: fatty and fried foods, sugary drinks, sweets, pastries, fast food. But proteins, including lean meat and fish, dairy products, fresh fruits and vegetables, and complex carbohydrates in the diet should be enough. Alas, no one has yet figured out how to pump up the press at home in a month without making any sacrifices.

Effective exercises for pumping the press for girls

As we already know, the abdominal muscles are divided into upper, lower and lateral. To cope with such a task as pumping up a press for a month for a girl, you need to ensure that they are all worked out. For each muscle group, there are separate exercises that help pump it.

Exercises for the upper abdominal muscles

Twisting

Starting position - lying on the floor. Take your hands behind your head, spread your elbows, bend your legs at the knees at a right angle, without lifting your feet off the floor. The top of the body must be torn off the floor so that it forms an angle of about 30 degrees with the surface. Try to hold it at the top for a couple of seconds, then return to the starting position. When you want to increase the load, then, while doing this exercise, you can put your feet on a gymnastic ball.

deflections

You need to lie on your stomach. Keep your legs straight, clasp your hands behind your back in the castle. The torso should be tried to be raised on the floor surface. In this position, linger, then take a slow breath in and out five times, and return to the starting position. Do two sets of 15-20 times.

Leg raises

This exercise is also recommended to be included in the program, how to pump up the press in a month. You need to lie on your back, straighten your legs, spread your arms to the sides. Raise your legs slowly until they are at right angles to your body, then lower them. Repeat exercise 10 times.

Lower press exercises

Weighted leg curl

For this exercise, how to pump up the press in 30 days, you need to sit on the floor, bend your arms at the elbows, focus, straighten your legs. Raise your legs to a 45-degree angle, fix them in this position for a few seconds, pull them to your chest and straighten them. Do two sets of 15 reps.

Vertical scissors

We lie down on the floor, keep our legs straight, raise them above the surface at an angle of 45 degrees. We actively and energetically perform vertical scissors, and thus we swing the press in a month. The exercise is recommended at least 35 times.

Raising the pelvis on one leg

This effective exercise can be included in your abs pumping program for a month. You need to lie down, spread your arms to the sides, straighten your right leg forward, put your left leg on the floor, bent at the knee. Now you need to use the press, rest on the leg and shoulders, and raise the body and straight leg above the floor. An angle of 180 degrees should be maintained between the raised leg and the body. Repeat exercise 25 times.

Oblique Exercises

Leg straightening

Effective exercises for the press 30 days, in which the lateral muscles work. You need to lie on your back or sit down, tilting your torso back. Raise your legs bent at the knees, put your calves parallel to the floor (this parallel must be maintained). Alternately straighten your legs forward on weight, hold them for a few seconds, then return to the starting position.

Side crunches

Lie on your back, bend your legs at the knees, then pull them to your chest, and spread your arms to the sides. Trying not to open the body from the surface, throw your bent legs first to the right, trying to touch the floor, and then to the left. In this case, the abdominal muscles should work. Repeat the exercise 30 times, do three sets.

Horizontal scissors

This exercise can also take part in pumping the press for a month. The starting position is the same as in the vertical scissors, but the movements of the "scissors" are performed in a horizontal plane.

Exercises for the formation of "cubes"

The exercises suggested above are more aimed at removing the stomach and tightening its muscles. However, many women who are wondering if it is realistic to pump up the press in a month want to get a relief press with noticeable cubes. For this purpose, you can use the following exercises:

• Sit on the edge of a chair or bed with your legs extended forward. Bend them and pull them to the chest, tensing the abdominal muscles as much as possible, then return to the starting position.
• Lie on the floor, straighten your legs forward, put your hands behind your head, hold on to the edge of the sofa. Raise your straight legs slowly and slowly lower them.
• Do the bike exercise.
• Lie on the floor, bend your knees, place your hips at right angles to the floor surface. Pull your knees closer to your chest, tensing your abdominal muscles, then return to the starting position. These exercises are called reverse crunches.

We download the press for a month - a table with the program

Those who plan to build perfect abs in a few days or a week are bound to be disappointed, because this is impossible. However, during this time we can accustom the body to physical activity. To do this, you can use the exercises below, which are recommended to be done in three sets of 15 times. Perform sets with a break of one minute.

• Hanging on the crossbar. Raise your legs straight or bent at the knees to the level of the pelvis. You can also additionally make turns to the side, which also involve the oblique abdominal muscles.
• Torso lift. Lie on the floor, bend your knees. Raise your torso, then return it to its original position. Exercise should be done quickly, rising in jerks.
• Diagonal twists. Lie on the floor, bend your knees, put your hands behind your head. Do frequent torso lifts, alternately reaching to the opposite knee with your right and left elbows.
• Side twists. Lie on the floor, press your legs together, hands under your head. Raise the torso as high as possible to the side, working out the oblique muscles.

Finding a beautiful press in a month is already more realistic. To do this, experts recommend including various types of twists, hangs on the horizontal bar, “bike” and “scissors” exercises in the training program.

You can pay attention to another exercise that involves almost all the muscles of the abdomen. Lie on the floor, arms along the body. Now raise your straight legs to an angle of 45 degrees, in this position, linger, lower your legs, but not completely. Raise them again, lower them to the left of the body and touch the floor, then the same is done for the right side.

A table explaining how to pump up a press in 30 days for a girl may look different. One of the options recommends performing such exercises during the first week:

• Straight twisting with a rise of 30 degrees - 3 sets of 5 times.
• Full body lifts - 3 sets of 10 times.
• Diagonal twists - 3 sets of 10 times.
• Hanging on the bar with leg raises at a right angle - 3 sets of 5 times.
• Hanging with legs raised 45 degrees - 3 sets of 5 times.

Then every week add one by one.

The table for girls "How to pump up the press for 30 days" in combination with the right diet will allow you to achieve remarkable results. The main thing is to be motivated and exercise regularly.

Effective exercise for the press on video

Many girls dream of a beautiful inflated press, but it is unrealistic to find it without effort. But with the proper approach and diligence, you can get cubes in one month of training. Today, there are many exercises and training programs that will help you achieve your desired goal.

If you, going on a date, wondered how to pump up the press in 3 days, then the answer is obvious - no way. Ab training is a very difficult exercise that requires constant practice. Even one month can be considered a short period for pumping the abdominal muscles, but adhering to certain rules, you can significantly strengthen the press, make it more attractive and beautiful.

There are several types of training: by time and by quantity. Both schemes are quite effective, but differ from each other. You can choose the right scheme by trial and error.

Experts recommend choosing workouts by quantity. Since timed classes provide for a free number of repetitions, therefore, you can subconsciously do fewer repetitions than the body allows. This is due to the psychological characteristics of a person.

Types of exercises for training the press

Different types of exercises are aimed at working out individual muscle groups. There are three groups: upper, lower and oblique muscles of the press. Only a full study of all three groups allows you to achieve the desired result.

Exercises for the upper group:

• Twisting.

You need to lie on your back on the floor. Put your hands on your chest or bring them behind your head with your elbows apart. Legs should be placed at a right angle, resting your feet on the floor. The exercise begins with lifting the body at an angle of 45 degrees. The rise must be done slowly to feel the tension in the muscles. At the top and bottom points you need to linger a little. You can increase the load by holding a certain weighting agent near your chest, which can be a dumbbell, kettlebell, pancake from a barbell, or any other weighty object.

• deflections.

This element is performed lying on the stomach. Having straightened up, you should try to raise your arms and legs as high as possible. Such an exercise will strengthen not only the press, but also the back muscles, which is very important for full development.

• Leg raises.

It is necessary to lie on your back with straightened legs. Then slowly raise the legs to a perpendicular position to the body, after a short pause, the legs must be lowered. Then repeat the original movement.

Exercises for the lower group:

• Lifting legs on weight.

You should lie with your back to the floor with an emphasis on your arms, which need to be bent at the elbows. Straightened legs should be raised to 45 degrees with a slight delay in peak height, then pull the knees to the chest and slowly lower.

• Scissors.

It is necessary to lie on the floor with your back and keep your legs straight. Then you should raise and hold your legs to an angle of 45 degrees. Fixing this position, you need to alternately lower the right and left legs so that from the side these movements resemble the work of scissors. Movements must be done quickly and vigorously.

• Raising the pelvis.

Raising the pelvis is a very effective exercise and can be performed on two or one leg. This depends on the complexity of the implementation. You need to lie on the floor and lean on your hands, spread out to the sides. Legs or one leg should be bent at the knee, with the foot resting on the floor. By tensing the abdominal muscles, you need to lift the pelvis up so that the weight of the body is transferred to the shoulders and arms.

Exercises for oblique muscles:

• Leg extensions.

This exercise can be performed while sitting on the floor, focusing on straight arms, or on a chair. The legs should be pulled up to the chest so that the calves are parallel to the floor. Then you need to perform movements with your feet forward, keeping your legs parallel to each other.

• Side crunches.

This type of exercise is performed like regular twists, only in the last phase it is necessary to alternately move the right elbow to the left knee and the left elbow to the right knee.

• Horizontal scissors.

It is necessary to lie on your side, straightening your legs, and perform the scissors exercise, but in a horizontal exercise.

• Lateral leg raises.

You should lie on your back, raise your legs up and bend your knees. Then alternately lower the bent legs to the right and left, lifting them with the help of the abdominal muscles.

Particular attention should be paid to exercises such as the plank. It is universal, as it strains all muscle groups and has no analogues. It can be performed in two versions: straight bar and side bar.

To perform a straight bar you need to focus lying down, as in push-ups, or lower yourself on your elbows. Then you need to keep the body as straight as possible parallel to the floor. The execution time depends on how long you can stand in this position. For the side bar, you need to focus on the elbow at a right angle so that the face looks at the wall.

The plank is a highly effective exercise that builds endurance in the back, abs, arms, and shoulders. It allows you to tone the body and evaluate your own capabilities.

The scheme of pumping the press for girls

selected individually. Given the wide variety of exercises, it is simply impossible to perform them all. Therefore, to draw up a program, you need to choose one exercise for each group and be sure to complete the bar.

To find the best exercises, you need to try to do everything and choose those that most heavily load certain muscle groups and are the most difficult to perform. This allows you to develop an optimal program for the most effective training.

Program for 30 days

But you can use the standard, universal programs for pumping from scratch, for example, below you can see the scheme for pumping the press for 30 days for girls in the table.

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.

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