Since you have landed on this page, you have already wondered how to pump up the press to cubes and become the owner of relief belly. In fact, everything is simple and if you have at least a little willpower, then you can see your abs in a few months, maybe even earlier.
Before we show you a set of exercises for the press, let's see why the majority of the population cannot see the coveted press cubes.
Too much fat! Fat won't help build abs
The first, and most important reason, is subcutaneous fat, which so skillfully hides our flat stomach. Yes, exactly, every person has abs, whether he is fat or thin, the most important question is how much subcutaneous fat hides our abs.
So, in order to see those very seemingly inaccessible abs, you first need to get rid of excess fat. This is achieved in two ways that are linked by unbreakable love: diet and cardio.
We will talk about diet a little later, but now we will consider the importance of cardio training. Cardio training is a set of high-intensity exercises that you can do to burn fat, increase your endurance, and also strengthen your cardiovascular muscles.
The simplest and effective exercise it's a run. It is running that is one of the main fat fighters, so if you decide to pump up the press to cubes, the first thing you should start doing is running in the morning, preferably on an empty stomach. Start running every morning for 30 minutes, 3-4 times a week is your first step on the way to a sculpted belly.
If you can't run in the morning, run at any other time of the day. The most important thing is to start. You can also ride a bike instead of running. And if you want to train on the street, then help you.
To pump up the press, you need to eat right
The next step to help you see your abs is nutrition. It's very simple: first you need to stop eating most of your carbohydrates. Stop eating fast foods, stop eating sweets (at least during these 3-4 months).
Give preference to slow carbohydrates: buckwheat, rice, oatmeal, bran cereal, rice, all kinds of nuts, and vegetables. Try to eat most of the carbohydrates in the first half of the day. The percentage of carbohydrates in the total diet should be in the region of 25 - 30%, the remaining 70 - 75% we fill with proteins: eggs, meat, milk (in small quantities), sea fish, cottage cheese, protein shakes.
Here is a sample meal plan for you:
| TIME | EATING |
|---|---|
| 08:30 | Omelette of 4-5 egg whites and one yolk (you can add cheese and bacon) A couple of slices of toast Multi-vitamin complex Fish fat |
| 12:00 | 200 -250 g vegetable salad, no dressing Multi-vitamin complex Fish fat |
| 15:00 | 100 - 150 g of any porridge (oatmeal, buckwheat, bran) 5 – 10 BCAA* |
| 18:00 | One serving of whey protein 150 - 200 g meat cooked on the grill or in the oven 150 -200 g vegetable salad, no dressing Multi-vitamin complex Fish fat |
| 21:00 | 200 g cottage cheese + some fruit 5 – 10 BCAA* |
This is just an approximate meal plan, which is desirable, but not required, to adhere to. The most important rule you need to understand is to reduce your carbs and increase your protein intake.
The most effective exercises for the press
Take the position of the rack on the uneven bars on straightened arms. The rack must be strong - the body should not sway during movement. Keep your back straight. Bend your legs slightly at the knees and raise them to the level of parallel with the floor. Hold them at the top for a couple of seconds, then slowly lower them down.
Attach a band band, or use a crossover at a level just above your head in a lunge. Take a deep lunge position - standing on the knee of one leg. The second is bent at the knee and rests the foot on the floor. Pull the expander over your shoulder so that its end is near the opposite thigh.
Starting position - lying down. Next, put your hands forward, and spread them as wide as possible, trying to find balance in this position. Your case should form a semblance of a star shape. Tighten your abs so that your body doesn't sag down or bulge up.
Load the bar with a light weight and lie down on the floor holding the bar over your head. In the starting position, the bar is held as if you were doing a bench press. Straighten your legs and let them lie on the floor. They should not move throughout the exercise. Raise your torso until it is perpendicular to the floor at the end point of the exercise. The bar at the extreme point should be in a position above the head.
Starting position: lying on the floor, legs and arms are straightened, directed to the ceiling. Hold the medicine ball with outstretched arms. The shoulder blades and head should be pressed to the floor. Next, tear your shoulder blades off the floor, trying to reach your toes with the medicine ball.
Starting position: lying on the floor, arms and legs extended and torn off the floor. The back, pelvis and shoulder blades are firmly pressed to the floor. A fitball is held between the shins of the legs. Perform a simultaneous lift of the pelvis and shoulder blades so as to pass the fitball from the legs to the hands. Then, return to initial position. Repeat the exercise, passing the ball from hand to foot and vice versa.
Starting position: lie on the floor, bend your knees and place on the floor. Hands, at the same time, hold any burden (pancake, barbell, disk, etc.) at chest level. Press your shoulder blades firmly into the floor. Raise the body so that the shoulder blade and lower back are off the floor. Hold at the extreme point for a second. Then, very slow motion lower yourself down to the starting position.
Lie on the floor so that your back and shoulder blades are firmly pressed to the floor. Place your legs at a 90 degree angle, place your feet on the floor. In the initial position and throughout the approach, the arms are extended upwards, towards the ceiling. Raise your body slightly to lift your shoulder blades off the floor. Hold at the extreme point, then slowly lower yourself to the starting position.
Stand in the “lying down” position, resting your hands on the medicine ball standing on the floor. In the initial position, the legs are extended and stand next to each other. Keep your back straight throughout the exercise. Pull one leg up to your chest with your knee. Then, return it to its original position, at the same time pulling up the second one. Perform the movement, simulating running in place.
Starting position: emphasis lying, legs are on the fitball. Pull the ball with your feet towards you so that your body is in a vertical position. Next, slowly roll the ball back and place your shins on it. The body should take a horizontal position, and the outstretched arms should be above the level of the head, but without violating the position of the emphasis on the floor. Due to the strength of the abdominal muscles, return to the starting position, in which the arms will be at shoulder level.
Sit on a bench, grab the edge with your hands to ensure stable position body. Tilt your body back slightly. Stretch your legs so that they form a straight line with the body. Hold a medicine ball between your shins. With a simultaneous movement, lift the body forward, and at the same time pull the legs bent at the knees to the chest.
Sit on your knees, and hold the roller so that it is strictly below shoulder level. In the initial position, the emphasis is on the toes, knees, and the roller. Due to tension abdominals, roll the roller forward until tension is felt in the muscles of the press. At the end point of the exercise, the arms should be completely straight. The number of anchor points does not change - the hips should not lie on the floor. Working exclusively with the muscles of the core, return to the starting position by rolling the roller back.
Put pancakes weighing 5 kg on the long neck of the bar. Get on your knees, put your hands on the bar. In the starting position, it should be under shoulder level. There are three supports: toes, knees and a barbell. Roll the bar forward until you feel tension in the abdominal muscles and until the hips begin to sag. Use your abdominal muscles to roll the bar back and return to the starting position.
Set the crossover handle at approximately shoulder height. Stand sideways to the simulator. In the initial position, the body stands straight, and the body is turned slightly towards the simulator. The handle is held with two hands. Spread your legs shoulder-width apart. You must stand at such a distance from the simulator that the cable is taut. Moving only with the body, turn so that the body is completely turned in front of you. Throughout the exercise, the legs remain motionless.
Sit on the floor, tilt your body back slightly. Hold the medicine ball with your arms outstretched forward. Bend your legs at the knees and place them on the floor so that only your heels rest on the floor. Starting position - hands in front of you. Next, turn the body to the left side, until the muscles are stretched to the maximum side press. Return to starting position and repeat on the other side. The movement is carried out only by the body - the pelvis and legs are firmly pressed into the floor and do not move.
Rest your elbows and forearms on the fitball. Place your feet on the floor and press your toes into the floor. The body should be in a straight line - do not bend or arch in the lumbar region. Keep your abdominal muscles in constant tension. Moving your elbows, rotate the fitball first in a clockwise direction, then counterclockwise.
Every day there are advertisements on TV showing slim women and beefy men with six-pack abs, each offering all sorts of means to improve the figure. Women demonstrate the means to become slim and sexy, and men to become huge and strong. But not every method of muscle pumping is effective, in this article we will look at exercises for pumping one of the most attractive parts of the body - the press. If you are going to practice at home, you need self-discipline, that is, you must know exactly what days and how long you will train the abdominal muscles. It is better to train the press in the morning or in the afternoon, the frequency of training is 3 times a week. The training lasts one hour. You can’t train the press more often, overtraining burns muscles, and your press will not be pronounced and embossed.
Below we list the most effective exercises for abdominal muscles:
- Twisting
Starting position: lying on the floor, legs should be bent at the knees, hands should be removed behind the neck, and elbows should be spread apart. Gently lift your body towards your legs, and then slowly return to the starting position. You need to fix the lower back and keep it strictly on the floor, do the exercise slowly, you need to do 3 sets of 35-50 repetitions.
- Diagonal twist
Lie in the same way as in crunches, but you need to stretch a little differently. While twisting, touch the right knee with the left elbow, and with the right elbow the left knee. This exercise develops the oblique muscles of the abdomen, do 25 twists in three approaches.
- reverse twist
Lie on your back and place your arms along your body. Tighten your lower back and slowly raise your legs up, and then slowly lower them. You should feel the lower part of the press, this exercise develops the lower abdomen. Do 10 repetitions in three approaches, this is quite enough. 
- double twist
Exercise immediately for the upper and lower abdomen, it is complex, and therefore it is more difficult. Lying on the floor, bend your legs so that you get a 45-degree angle. Put your hands behind your head, and now the most difficult thing is to lift both your torso and legs at the same time, you must stretch your torso and legs to the press. Slowly return to the starting position, perform the exercise in three sets of 20 repetitions.
- Lying leg raise
Lying on your back, you need to raise your straight legs up. Hands lie along the body, neck muscles are relaxed. You can do it in turn, lift your leg up so that you get an angle of 90 degrees, and then lift the other leg. Raise your leg up and hold for 10 seconds, slowly lower and lift your other leg. Do as many sets as you can.
- Abdominal vacuum
Exercise for transverse muscles belly, standing on all fours, keep your back perfectly straight. Exhale all the air from the lungs and draw in the stomach, breathe slowly through the nose and draw in the stomach even more intensely. And then pull your stomach in as much as possible and stay in this position for about 15 seconds, do several approaches. Over time, you can stand in this position longer, and increase the number of sets.
- Bike
Lying on your back, put your hands behind your head. Legs should be bent at the knees at an angle of 45 degrees, and then pretend that you are riding a bicycle. Try to keep your legs as low as possible to the floor and make movements, so you will work out the abdominal muscles more. 
- Book
Lying on your back, stretch your arms behind your head. Raise your torso and legs at the same time to touch your knees with your forehead. And then return back to the starting position, but remember that the legs should be straight and brought together. This exercise is complex, it trains both the lower and upper abdominals at once, over time you can do more approaches and develop the press even more intensively. At first, do 3 sets of 10 repetitions, over time, try to do more repetitions, the number of approaches can not be increased.
But what if you have already done all the exercises, but the press has not pumped up? In such case you can use additional load in the form of dumbbells, hold them behind your head or hold the disc from the barbell on your chest. So you increase the load and be sure to achieve results.
It is worth remembering that the press develops gradually. If you quit training, you will not be able to train your abdominal muscles. The press recovers very quickly, so you need to train it more often than large ones. muscle groups. Separately train the lower abdomen, it responds very poorly to the load, unlike the upper part of the press, which is developed in many athletes.
Never pump the press on a full stomach, if you eat tightly and train the press intensively, you will experience belching and abdominal discomfort, up to nausea. It is advisable to train the press an hour or an hour and a half after eating, so you get rid of discomfort in the stomach. Do not forget to eat protein foods to strengthen the press, for example - cottage cheese, meat, eggs, and so on. 
Pump up the press in two weeks
Anyone can pump up the press if there is enough time and motivation. It is also very important to choose really effective exercises that will be comfortable for you and will give results with a 100% guarantee. First of all, you need to do basic exercises that provide maximum load.
- You should be doing abs at least five times a week if you want to achieve results in a short amount of time. The number of exercises and approaches should increase over time.
- Spread your legs a little and relax your body, and then tighten your abs. Then relax again and repeat the exercise, it can be performed even at work, even in transport.
- Place your hand on the wall and lift your other hand up the wall. Right leg move to the side, and then bend back with all your might. Do the exercise several times, and then remove the left leg and do it for the other part of the abdomen. This exercise develops the oblique abdominal muscles.
- Lie on your back and put your hands behind your head, legs should be bent at the knees. Slightly lift the torso and intensively lift the body towards the legs while exhaling, return to the starting position while inhaling. You need to do exercises in 3 sets of 10 repetitions.
- Lie on your back and slightly raise the body, exhale and bend to your knees. The knees need to be bent and slightly raised, reach for the knees and return the torso back. Your knees should be above the floor, do not lower them to the floor all the way.
- Lying on your stomach, stretch your legs and rest on your elbows. Raise each leg in turn at a slow pace to feel the load in the abdominal muscles. Do 3 sets of 10-15 reps, no more.
- Lie on your stomach and stretch your arms forward. Slowly raise your body, arms and legs, as soon as you feel tension in the press, lower yourself. Do the exercise in 3 sets of 10 repetitions.
- Sitting on a chair, squeeze the stool with your feet and slowly lift it up, it should be in front of you. The exercise is difficult, you need to hold the stool for 7 to 10 minutes, but the abdominal muscles will be very tense. Repeat the exercise two or three times.
To achieve fast results, you need to train the press regularly, but if you are confused home workout, you can speed up the training process. Contact the fitness center and consult an instructor, he will show you how to do the exercises and select individual program workouts. If you are too lazy to go to the instructor, download videos on the Internet and practice from them, so you will better understand the technique of doing the exercises. 
Not only guys dream about abs, but girls do too. Not only the training program is important here, but also proper nutrition with a small amount of fats and simple carbohydrates. Now we will provide you with a system of exercises that are guaranteed to give a positive result. But remember that stability is important, you must train constantly and not quit classes. All exercises are aimed at girls, their press is more fragile than men's. Muscles still respond well to training, the main thing is to increase the load over time and not abandon training. You need to do no more than 3 times a week, the duration of the workout is 30-50 minutes, in each exercise 3 sets of 10-15 repetitions.
How to pump up a girl press - exercises:
- exercise on upper part press - twisting
Lying on your back, bend your legs and spread them about shoulder-width apart, pull your stomach in, and put your feet on the floor. Put your hands behind your head and press your lower back to the floor to avoid injury and sprains. Pull the torso to the knees and return back, you need to do the movement slowly to feel the load on the upper abdomen. In no case do not take your legs off the floor, keep your lower back on the floor too, otherwise the load will be sprayed over all the muscles of your body. Breathing should be even and calm. 
- Exercises for oblique and internal abdominal muscles - bicycle
Lying on your back, lift your legs up, bend them at the knees and keep them parallel. Place your hands behind your head and clasp your fingers, and then tighten your abs and straighten one of your legs at an angle of about 45 degrees with respect to the floor. During this movement, you should reach for your left knee with your whole body - shoulder blades, neck, head and right shoulder. Return to the starting position, and then do the same with the other leg. Repeat the exercise several times.
- Lower Ab Exercise - Lying Leg Raises
Lying on the floor, spread your arms along your torso, and then lift your legs up at an angle of 90 degrees. The legs should be straight, but if you are so uncomfortable - bend them slightly at the knees, make the movement slowly. You need to do 3 sets of 10-15 repetitions.
- Exercise for the rectus and oblique muscles of the abdomen - lying knee raise
Lying on your back, bring your legs together, bend your knees and lift them to your chest. Put your hands behind your head, and then straighten your legs and release to the floor, while your press will be intensely tense. Exhale and pull your knees back towards your chest.
- Exercise for oblique abdominal muscles - oblique twisting
Lying on your left side, spread your left hand in front of you, and then put it on the floor with your palm down. Left hand is your support. take away right hand behind the head, and bring the legs together and pull forward. Next, you should bend your left leg at the knee, and keep your right leg straight. You need to keep your knees with your hips together, and now raise your right shoulder with your head and linger in this position, and then smoothly return to the starting position of the body. Do not tear your left shoulder off the floor, otherwise the load will be transferred to other muscles. Do a few exercises, and then change your hand and take the support with your right hand. 
Very often people make the mistake of blindly training their abs with heavy exercises. It is impossible to train the press if there is body fat and most people have it. Therefore, if you need outlined abs cubes, get rid of fat and adjust your diet.
First you need to get rid of fat, start swimming or running. Change your diet, add more complex carbohydrates and proteins, get rid of simple carbohydrates and saturated fats. Only then, you can start to train the press and achieve wonderful results. 
The horizontal bar is a universal projectile for training the press, of course, you will not be able to train huge biceps, but you will give the muscles a shape and make them hardy and strong. To begin with, warm up, sway from side to side and stretch your lower back, but without fanaticism. The first exercise is hanging leg raises, but not in the classic version. You must pull your legs towards the bar and keep them level, in which case the load will fall on the bottom of the press. Next, immediately do the second exercise - lifting the knees in the hang. Raise your knees with all your strength, as high as possible to tighten your lower abdomen. Slowly lower them down, you will feel a burning sensation in the abdominal area. An even more serious exercise is hanging leg raises in the classic version. Raise your legs to parallel with the floor, and then slowly lower them. The width of the grip should be medium, and the movement of the legs should be smooth so that not the hips are trained, but the press. The exercise develops the central and lower part of the press, if you tilt to the side, you will also train the oblique muscles of the press. Do 3-4 sets of 15-20 reps, if you find it hard, you can do 8-12 reps at first. Accordingly, you can lean to the left side for the development of the right oblique muscle, and to the right side for the left oblique muscle.
Modern society dictates its own rules and imposes its own stereotypes. Some of them are ridiculous to the point of absurdity, some are quite adequate and deserve respect. So, for example, the cult of the body appeared quite a long time ago. And it's really great to have a slender, toned figure!
People spend tens of thousands on personal trainers, fitness clubs, special simulators to at least a drop of perfection. However, if all of them had read this article a little earlier, then the gyms would probably have gone bankrupt. Practical Tips on the acquisition of cubes on the press at home, read below.
First of all, you need to realize that the cubes under the fat will not be visible. So before starting training, it is highly recommended to reset overweight. This is not as difficult as it seems, but not as simple as the majority of the population, especially part of it, would like. It is necessary to put the metabolism in order, that is: greens, vegetables, fruits ... Well, you know.
Besides, water is yours best friend and don't forget about it! Two liters of fluid per day at least, during training - from three to four. Before eating - a glass of plain water: you will want to eat much less. And, of course, you should normalize your . Almost half of the success depends on it.
So, after a certain period of time, the body is more or less put in order. You can start training on the press.
Tip 1: do not overdo it in the first days, otherwise the next few days it will be very painful to breathe, and generally live.
Start the lesson with a small warm-up: the muscles need to be properly warmed up. It can be a regular exercise: tilting left and right, jumping in place, basic aerobics. Ten minutes is enough. Next, take a prone position, hands behind your head, legs firmly pressed to the floor. It is best to hook your toes on the bottom of the sofa or chair. The lower back is also pressed; during the exercise, it does not come off the floor. Important: do not clasp your hands behind the back of your head, otherwise it will not be the press that will swing, but your neck!
Raise the body so that you feel tension in the upper abdomen. Only your shoulder blades and head should come off the floor. It is enough to raise the body by 20-30 centimeters. The exercise is repeated vigorously. Do 3 sets of 10 reps, then add five lifts each day.
The lower press is the most difficult to pump up, especially for girls. Starting position - lying down, legs bent at the knees, feet crossed, lower back pressed to the floor. Slowly raise your legs in a crossed position to a 90-degree angle, then lower them just as slowly. Repeat 10 times and immediately, without a break, do the next exercise. It differs from the previous one in that the legs are straight, and they need to be raised by 20-30 centimeters. Slowly. Without lifting your lower back off the floor. 15 times. weeks two these exercises should take you from two and a half to three minutes.
Finally, the oblique muscles of the press. To make them embossed, from a prone position, you need to vigorously bend the body so that the elbow of the hand touches the knee of the opposite leg (left elbow, right leg, and vice versa). When performing this task, you need to tear off the shoulder blade from the floor, and bend the leg no more than 90 degrees - this is how the body performs a kind of “twisting”, which leads to the desired effect. Perform 3 sets of 15 times on each side, gradually increasing the number of lifts by five per day.
Thus, spending a little less than an hour a day on yourself, in a week you will see the result. We repeat: do not overdo it in the first two days, otherwise it will be quite problematic to continue the complex. These simple tips and exercises will help your body get closer to the ideal, and you will become healthier and more confident!
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Many people dream of a beautiful pumped-up body, but not everyone can afford going to the gym. Perhaps the most important component beautiful figure is elastic toned belly, both in men and women. In fact, if you work hard, anyone can pump up the press in 2 weeks at home. Many have probably already tried to play sports at home, but did not get any positive result, and this is not surprising, since the solution to the problem of a sagging (slightly protruding, wrinkled, etc.) abdomen requires integrated approach.
It is impossible to unequivocally answer the question of how in 2 weeks at home and what exercises are required for this. First, each person has individual physiological characteristics. To someone in order to throw off a couple extra pounds, it is enough to practice three times a week on sports equipment, and for some, even multi-day diets do not help. Secondly, everything depends on the so-called starting point. If you have an almost flat stomach and would like to bring it to perfection, then two weeks of regular training will be enough. If, with a height of 170 cm, your weight reaches 80 kilograms, you will have to work hard. Many gym instructors are quite skeptical about the question of how to pump up the press in 2 weeks, and yet there are a few simple rules that will help you get closer to your dream body in a relatively short period of time. a short time:
1. Watch your diet. Good physical shape depends primarily on proper nutrition. Main enemies flat stomach- all flour, sweet, fat. Perhaps you should take note of the advice of nutritionists: if you want to be in a good physical form, do not starve, eat several times a day, but in small portions. The daily diet should contain as many fresh vegetables as possible, low-fat dairy products. It is not recommended to engage in physical activity immediately after eating. Most best time for exercises to pump up the press - morning. When you wake up, you can drink water, but in no case do not have breakfast before class. To some it will seem quite difficult, but the result will not keep you waiting.
2. Training should begin with a warm-up. Everyone remembers this rule from the school bench. A warm-up is needed in order to prepare the muscles and joints of the body for further physical activity. In addition, the complex simple exercises(tilts to the left and right side, rotational movements of the arms, stretching) help prevent sprains. The warm-up, as a rule, should take no more than 10 minutes.
3. Since you can only pump up the press in 2 weeks by hard training, first of all you need to know what kind of exercises are required. For training upper press Availability sports equipment and any additional projectiles optional. The technique of exercises for the upper press is as follows: you should lie on your back on a flat, even surface, throwing your hands behind your head and bending your knees. Next, you need to make lifts of the upper body, trying to reach your knees with your elbows. The number of exercises depends on individual physical capabilities. In any case, they must be done to failure.
In a short time, special ones will also help, which mainly consist in raising the legs. One of the most effective ways to pump up the abdominal muscles is a technique called "bicycle". To perform it, you need to lie on your back, throw your hands behind your head, bend your knees and perform rotational movements with them. Imagine you are spinning bicycle pedals.
The following exercise has a similar effect on the abdominal muscles: lie down on your back with your arms outstretched to the sides. Then we try to pull the legs bent at the knees as close as possible to the chest. In this case, you need to try to work with the muscles of the abdomen, and not the muscles of the legs. With the correct execution of the exercise, you will feel how your abdominal muscles are being worked out.
If you don’t know how to pump up the press in 2 weeks on your own or have already tried to do it, but have not achieved desired result, you should sign up for the nearest gym. At home, you are limited in training due to the lack of elementary simulators - indispensable helpers in the struggle for beauty. toned body. In addition, each instructor, better than any Internet resource, will tell you how to pump up the body in 2 weeks and bring yourself into good shape. It is important to remember that nothing comes easy. Constant work on oneself is an undoubted guarantee of a beautiful slim body and excellent health.
Regular surveys organized by fitness publications from year to year confirm one curious fact - both men and girls consider the press to be the sexiest “cubes”. Of course, it is unlikely that anyone will be indifferent to elastic female buttocks or broad male shoulders, but the top lines of all ratings are stubbornly occupied by a toned, embossed belly.
Very few can boast of "cubes". As a rule, these are either athletes in the period of preparation for competitions after "" or people involved in sports and sitting on a constant protein diet. Is there a secret how to quickly pump up the press to cubes? At home, it will be easy enough for a man and a woman to cope with this task, since no equipment is needed.
The structure of the press
First of all, a few words about anatomy. Every person has abdominal muscles, but how developed they are is another question. The press consists of four pairs of muscles - external muscle, internal, straight and transverse. Since the muscle fibers are located in different directions, the abdominal muscles can withstand a huge load. They are the ones who stress abdominal wall involved in flexion of the spine chest are involved in respiration. If these muscles are poorly developed, then there is a high risk of omission internal organs, constant constipation, the appearance of hernias, difficult childbirth.
Going in for sports and following a diet, many people ask themselves the question - why is it possible for some to “draw” the relief quite quickly and it will not be difficult to maintain it, while for others this process is long, laborious and sometimes unattainable? The secret lies only in the presence of subcutaneous fat. The more it is on the stomach, the more difficult it will be to “show” the cubes.
The second point is that it is easier for men to pump up sexy abs, since genetically they generally have less fat in this part of the body than girls. How to get rid of belly fat? Follow a special diet with a small intake of carbohydrates.
If you want a relief belly, then it’s not enough to bring it into shape - you need to constantly monitor nutrition and deny yourself “joys” like sweet or starchy foods.
Let's talk about the second important point, which is worth remembering for those who set out to pump up the press to cubes at home. For men and girls, exercises for the abdominal muscles alone are not enough. You need to exercise regularly, as well as arrange three to four cardio workouts a week in the evening and do not eat after.
Cardio is a great helper in burning fat, and this is exactly what is required for a beautiful, sculpted belly. Speaking of aerobic training I don't mean just running. You can bike, swim or even walk brisk pace In one hour.
Exercises for cubes on the stomach
Let's go directly to the exercises themselves, which will help to make the stomach flat and embossed quickly at home for both men and girls. It would not be superfluous to mention . We are not talking about a few days, even if you combine classes with a low-carb diet. "Cubes" will appear on the stomach in a month, but to consolidate the result, it is better to continue to engage in a less intensive scheme. Also, do not forget about regular cardio loads and proper nutrition.
For lower cubes press
Starting position - lie on the floor, legs are brought together, palms rest on the floor. Lift your legs off the ground and, without bending your knees, raise them to a 60-degree angle. Hold for a couple of seconds and lower down. Perform at least 20 times in three sets.
For upper abs
One of the simplest exercises and at the same time effective are twisting. They can be performed on a bench, on a fitball and, of course, on the floor. You need to lie on the floor, bend your knees, press your feet to the ground, cross your palms at the back of your head. Raise your torso towards your knees, raising your shoulder blades while keeping your lower back on the floor. The meaning of this exercise is not only in the correct execution, but also in repeated repetition. So, the minimum number of repetitions is 50 times.
For oblique abdominal muscles
The same exercise is performed - “twisting”, but when performing, touch the right knee with the left elbow and vice versa. The minimum number of repetitions is 50 times.
For all abdominal muscles
- Squats
It may seem strange to you, but with regular squats, a load is created on 80% of the muscles of the whole body. Not only the legs and buttocks work, but all the muscles of the abdomen tense up. Squat deeply with your feet shoulder-width apart. When squatting, the knee should form an angle of 45 degrees when bent, and should not go beyond the line of socks, the back is straight. Keep your hands together in front of you or fold your palms at the back of your head. - plank
This universal exercise to keep the whole body in good shape, but when it is performed, the abdominal muscles are most involved. Take the starting position, as in a push-up - the toes of the feet rest on the floor, the feet are brought together, the arms are bent at the elbows, the buttocks are tense. During the exercise, do not bend or raise your lower back - keep it in tension. Hold the plank for at least 30 seconds.
