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- rectus muscle;
- transverse;
- internal oblique muscles;
- external obliques.
- increase muscle volume;
- reduce fat percentage.
- Starting position(IP) - lying on the floor, legs bent at the knees, hands located near the chest. To increase the load, you can cross your arms behind your head and put your legs on a chair.
- Slowly raise your shoulders and upper body. The amplitude is small and is designed for a powerful contraction of the upper abdominal muscles. The lower back should not come off.
- Pause for a second at the peak point, tense your abdominal muscles as much as possible, and then return to the IP under control.
- IP - lying on the floor, legs half-bent and slightly torn off the floor.
- Maintaining the position of your legs, bring your knees towards your chest.
- After holding for a second or two, return your legs to the IP position.
- IP - lying on a bench, half-bent legs hanging from the bench, hands providing support.
- Bring your knees towards your chest.
- Return your legs to IP.
- on straight arms;
- on the elbows;
- with an outstretched arm and/or leg;
- Lie face down on the floor.
- Rise up so that you are standing on your palms and toes, with your body straight.
- Keeping your breathing even, stand in this position for as long as possible.
- IP - hanging on the crossbar.
- Pull your knees bent towards your chest.
- After a second pause, slowly return to the IP.
- IP - kneeling in front of the block, hands holding the ropes, body tilted forward.
- Using your abs, bend over and twist so that your elbows are close to the floor.
- Return to IP.
What you need
One of the signs of an athletic man is relief press. The same is true for girls - toned stomach– this is both beautiful and evidence of sports activities. Achieve excellent shape Exercises for the rectus abdominis muscle will help.
There are dozens of movement options. Let's look at the most effective and versatile ones - those that are suitable for both women and the stronger sex. Most of the exercises you can easily do at home, but some are designed to be done in the gym.
A little anatomy
The abdominal muscles consist of four sections:
The rectus muscle is the largest. This is what is most often called the press. This muscle group comes from the pelvic bone and attaches to the sternum. The muscles are crossed by several horizontal connective fibers and a vertical tendon line, visually forming cubes. The number and expressiveness of the latter depends on the nature of the tendons. If genetics have let you down, then even millions of repetitions will not help you catch up with those to whom nature has given a wonderful gift.
The press can only be divided into upper and lower areas conditionally. It's one whole. Certain movements provide only different degrees of tension in the zones. Therefore, to properly work out the abdominal muscles, include training program tens different exercises not necessary.
For cubes to appear, two conditions must be met:
Local fat burning is a myth. Fat almost always disappears evenly throughout the body. Therefore, it is important to follow a diet and exercise aerobic exercise. If you get rid of everything unnecessary, you will see your abs even if you don't build them at all.
Women need a combination of high-repetition abs, cardio, and diet. Men need to replace the high rep style with this formula. power mode, implying no more than 15 repetitions per approach. Otherwise, instead of cubes there will be only squares - the abs will be inexpressive. Although this level is worthy of respect.
Note. Everything is individual: some manage to increase the volume of the press even when performing a large number of repetitions.
Exercises for the rectus abdominis muscle
Exercises for the abdominal muscles can be done in any conditions. To properly work out your abdominal muscles, you don’t need new-fangled exercise machines. But we will also consider various movements and in the gym.
Exercises for home
Most home exercises are variations. In general, the torso is pulled towards the knees. During the reverse movement, the knees move towards the body.
Straight crunches on the floor
The simplest option, which is suitable for both beginners and experienced athletes. To perform the exercise you only need the floor.
For more experienced athletes good option There will be the use of additional weights, which can be held at chest level or on outstretched arms.
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Reverse crunches
There are several variations of this exercise. All of them are aimed primarily at the lower abs. The simplest execution is on the floor.
Throughout the entire exercise, the legs do not touch the floor; tension should be maintained in the abdominal muscles.
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A more advanced variation is performed on a bench. If you don’t have a bench at home, stools or a sofa will do.
Due to the unstable position of the pelvis and increased amplitude, this exercise is more effective. It is important to work with the press. A common mistake is to over-connect the hips. In the absence of control of the abdominal muscles, the hips are involved almost automatically. Therefore, there is no point in performing a more complex version if the athlete’s training allows only a simple movement to be performed correctly.
An even more advanced option - reverse crunches on incline bench. The execution scheme is similar.
Plank
Now this is one of the most popular abdominal exercises. The buttocks, back and arms work together with the abdominal muscles. By doing a plank along with crunches, you will quickly achieve noticeable results.
There are several types of planks:
All of these variations are suitable for training the rectus muscle, with the exception of the last one.
Scheme for performing a full plank on straight arms:
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Legs can be kept together or spread apart. The press should be tense all the time. At a certain stage, the abdominal muscles will turn on powerfully automatically, but even at an early stage it is worth controlling the degree of their tension.
Other varieties are performed in a similar way.
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Beginners do not need to stand until they pass out. At the first stage, it is necessary to prepare the muscles. On the other hand, after mastering the straight arm plank, it is recommended to combine this option with more complex ones.
Experienced athletes can use additional weights.
Hanging Leg Raise
If you have a horizontal bar at home, the training program can and should be supplemented. As with other exercises, there is variability here.
Classic technique:
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In a more advanced version, the legs are straight. The final position is parallel to the floor.
Having mastered this variation, move on to V-shaped lifts - touching the crossbar with your feet or raising them to an angle of 45 degrees relative to the floor.
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"Corner"
One more thing effective exercise– . Legs hanging on the horizontal bar can not only be raised/lowered, but also kept in a fixed position - parallel to the floor. The preparation indicator is the time during which the athlete can hold in the desired position.
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The exercise is aimed not so much at visual development, but at increasing abdominal strength. This is a great help for improving your performance in other exercises.
Exercises in the gym
Exercise machines allow you to diversify your workouts, but you shouldn’t get too carried away with them. The movements described above are enough for the eyes, but if you get bored, no one will forbid you to turn to modern training machines for help. They are also great for strength work, since they can vary the load.
"Prayer"
For training you will need upper block or crossover with rope handle. In essence, these are ordinary twists, strengthened due to increased resistance.
Technique:
The weight should be chosen to minimize the involvement of the back and hips, while still providing sufficient stress on the abdominal muscles.
Crunches in the simulator
If there is special simulator for the press, then crunches can be done in it. The scheme is similar. The difference is that the back is fixed here, and the body is located almost vertically.
Training program
The training complex depends on the goals. Here are examples of programs that are suitable for home and hall.
Abdominal mass program (don’t forget that relief depends on diet, not exercise) in the gym for men:
Program for girls in the gym:
Abdominal strength program:
Complex for men at home:
Complex for women for home workouts:
The abs are trained 1-3 times a week. During the recruitment period, you can only do one workout per week. During the drying period, connect one or two more. In the case of three workouts per week, they should be fairly light and include no more than 3 exercises. With less frequent exercise, the number of exercises can be increased to 4-5.
You don’t need to train your abs every day, because, like any other muscle, it needs time to recover.
Today we are happy to share with you another express workout that will help you get rid of your belly fat in no time. Just 2 weeks regular classes- and you will notice the first positive results!
It is advisable to perform exercises to develop the abdominal muscles at least every other day and at the same time follow a minimal diet.
And soon you will be able to show off your beautiful belly!
Exercises to strengthen the abdominal muscles
Entry level
Butterfly press
Lie on your back, bend your knees and spread your legs apart, keep your feet together and your hands behind your head. Without bending your back, raise your body a little and stay in this position for a couple of seconds. Lower yourself to the starting position. Repeat the exercise 10 times.
Exercise for oblique abdominal muscles
Lie on your back, bend your knees, arms along the floor. Raise your body a little and stretch forward with your left hand, then with your right. The head and neck should remain in line, and the lower back should be pressed to the floor. Repeat 15 times on each side.
Plank
In this set of exercises, do the plank like this: 10 approaches for 3 seconds.
Intermediate level
Let's reach for our socks!
Lie on your back, raise your legs and reach your toes with your hands. At the same time, do not bend your back and legs. You do 2 sets of 15 reps.
Bike
In a lying position, slightly raise your body, hands behind your head, back straight. Touch your elbow right hand knee of the left leg, and vice versa. Repeat the exercise in each direction 15 times. Do 2 approaches.
Advanced level
Knees up
For this exercise you need to hold on tightly to the backs of the chairs. Bend your elbows slightly, lower your shoulders and relax your neck. Slowly raise your knees up. Do 3 sets of 10 reps.
Legs on the sides
Lie on your back, arms to the sides, legs up. Without lifting your body from the floor, lower your straight legs into right side, and then to the left. Do 2 sets of 15 times in each direction.
Ball exercise
In this position, as shown in the picture, begin to do the following: keeping your back straight, lift your legs a few centimeters in turn. There are 2 hikes 15 times each.
Start simple and move up to a more complex level to the best of your ability. You will definitely succeed!
A set of abdominal exercises may also appeal to your friends!
This standard exercise on the press It is during crunches that the rectus abdominis muscle (responsible for the abs on the abdomen), the pectoralis major muscle, the external and internal obliques, as well as transverse muscles abdominal press.
Execution. Make sure to keep your middle and lower back pressed to the floor. This way you avoid engaging the hip flexors. Try to keep your hands at your temples, do not reach up with your chin and neck. The abdominal muscles should lift you up. When ascending, you should exhale deeply and inhale in the lower position.
Perform three sets of 30 reps.
This exercise is aimed at working out lower press(abdominal part). Muscles involved in this exercise: iliopsoas muscle, tensor muscle fascia lata, sartorius muscle, rectus femoris muscle, long and short adductor muscles, pectineus muscle, rectus abdominis, oblique and transverse abdominal muscles, quadriceps.
Execution. Lie on the floor, stretch your arms along your body and press them to the floor. Raise your legs off the floor and perform crossing movements. While performing the exercise, make sure that your lower back is pressed to the floor. The lower your legs are, the greater the load on your lower abs. If you find it difficult to keep your legs at this level, raise them a little higher. If you feel your lower back lifting off the floor, raise your legs a little higher. Make sure your legs are straight.
This exercise is also aimed at working the lower abs (abdominal part). Muscles involved in this exercise: iliopsoas, tensor fasciae lata, sartorius, rectus femoris, adductor longus and brevis, pectineus, rectus abdominis, oblique and transverse abdominis, and quadriceps.
Execution. Lie on the floor, stretch your arms along your body and press them to the floor. Raise your legs above the floor and perform walking movements with a small amplitude. Socks should be pulled towards you, your lower back pressed to the floor. The lower your legs are, the greater the load on your lower abs. If you feel your lower back lifting off the floor, raise your legs a little higher and hold this position. Make sure your legs are straight.
Perform three sets of 30 seconds each.
This exercise works the rectus abdominis, external oblique, quadriceps, and tensor fasciae lata (thigh muscles). This exercise is more aimed at burning fat, rather than working out the relief.
Execution. Lie on the floor, raise your knees bent (the angle should be 90 degrees), stretch your arms in front of you. Lift up top part body towards the knees, stretch your arms forward. Exhale while going up, and inhale when going down. Try not to lift your lower back off the floor or lower your legs. Make sure that your chin is not pressed against your neck.
A simpler option for performing this exercise is to cross your arms and lie on your chest. More complex - hands are placed behind the head or at the temples.
Perform three sets of 10 reps.
During this exercise, the main load is directed to the oblique abdominal muscles, but the rectus abdominis, quadriceps and tensor fasciae lata (hip muscles) are also worked.
Execution. Lie on the floor, put your hands behind your head, bend your knees. The feet should rest on the floor. Perform a crunch in which the right elbow reaches behind the left knee toward the middle of the thigh and the knee moves toward the elbow. While performing the exercise, try to lift your upper body so that your shoulder blades come off the floor. The lower back should be pressed to the floor. Do not press your chin to your neck or pull yourself up with your arms. When twisting, exhale, in the starting position - inhale.
The closer the feet are to the pelvis, the greater the load.
A simpler option for performing this exercise is to have the non-working arm extended to the side (forming a shoulder girdle straight line) and pressed to the floor. This will give you extra support while twisting.
Perform 30 repetitions on each leg.
This exercise works the rectus abdominis, external oblique, internal oblique, transverse abdominis, and leg and buttock muscles (gluteus maximus).
Execution. Lie on the floor, place your hands behind your head. Start making movements with your feet as if you were pedaling a bicycle. At the same time, lift your upper body, trying to lift your shoulder blades off the floor. Alternately stretch your right elbow to your left knee, your left elbow to your right knee. The exercise can be performed at any pace. Try not to press your chin to your chest or pull your head up with your arms. Don’t forget to breathe correctly: exhale every time you twist.
Perform three sets of 20 reps.
During this exercise, the core muscles are included in the work (rectus and transverse abdominal muscles, dorsal extensor, trapezius muscle, biceps and pectoral muscles), buttocks and leg muscles (thighs and calves).
Execution. Get into a plank position with your forearms resting. The elbows should be positioned exactly under the shoulders, the stomach should be pulled in (the navel is pulled towards the tailbone), the back should be straight (there should be no arching in the lower back). In this position, swing with a small amplitude. When moving forward, your shoulders should be in front of your elbows, and when moving back, they should be behind your elbows. Make sure that your back and legs constantly form a straight line (without bending or, conversely, an arch in the lower back).
Do the exercise for one minute.
You can watch the full video with all the exercises.
The stomach is the part of the body that needs to be constantly worked on in order to strengthen your abdominal muscles and get rid of constantly accumulating fat.
A slender belly significantly improves your figure and allows you to comfortably wear your favorite clothes.
However strengthen your abdominal muscles very difficult. To do this, you need to perform special exercises every day.
Fortunately, you don’t have to go to the gym to tone yourself up. gym. These exercises can also be performed at home. The key to success is consistency! So what's the matter!
1. Plank to strengthen your abdominal muscles
They are ideal for beginners and help improve the shape of other parts of the body.
How to do them correctly?
- Lie on your back with your knees bent and your feet flat on the floor.
- Clasp your hands at the back of your head, spreading your elbows to the sides.
- Tighten your abdominal muscles and lift your upper body off the floor.
- Hold this position for 2-3 seconds and then lower your head to the floor.
- Perform 4 sets of 15 repetitions.
3. Bicycle
This abdominal exercise mimics cycling, but allows us to focus on the abdominal muscles instead of the legs.
Regular execution this exercise Helps strengthen your lower back and improves.
How to do it correctly?
- Lie on your back, raise your legs and bend your knees at an angle of 90 degrees.
- While maintaining this position (without lowering your legs), try to connect your elbow to the opposite knee.
- Alternate the movements of your arms and legs until you complete 20 repetitions.
- When performing this exercise, the stomach should always be tense. All movements are due to the abdominal muscles.
- Perform 3-4 sets (20 repetitions).
4. Exercises for the lower abdomen
In order to keep your lower abdominal muscles toned, you need to perform this simple exercise. Please note correct technique its execution: You cannot lift your back off the floor.
How to do it?
- Lie on your back and extend your arms along your body.
- Raise your legs without lifting your lower body off the floor and squeezing your abdominal muscles.
- Slowly raise and lower your legs until you have completed 15 repetitions.
- Perform 3 approaches.
5. Knees to chest
In order for this exercise to help strengthen the abdominal muscles, It is important to tense them when lifting your knees.
This exercise also strengthens your lower back and if you don't put your feet on the floor.
How to do it correctly?
- Lie on your back with your arms and legs extended.
- Bend your knees and bring them to your chest.
- Make sure to keep your feet parallel to the floor and take a deep breath as you lift your knees (inhalation for effort).
- Tighten your stomach and straighten your legs without touching the ground.
- Perform 4 sets of 12-15 repetitions.
Do you want to improve your appearance? Be sure to include these exercises in your workout and see how good and effective they are for strengthening your abdominal muscles.
Keep in mind that the result will not be immediate, and you need to supplement these exercises by controlling the amount of calories and reducing the consumption of fatty foods.
What woman doesn't dream of having flat tummy? Yes, any of us! But sometimes, due to certain factors, the abdominal muscles weaken and the tummy begins to protrude forward. Everything will be fine, don’t worry! By performing the exercises below, you will regain your former shape or maintain your existing ones.
Did you know that professional athletes claim that the well-known exercise for the press, when a person pulls the upper body to the legs from a lying position, strengthens the back muscles, but not the muscles of the lower abdomen. So, give up these useless efforts.
The most effective exercise for strengthening muscles abdominal wall on the simulator - this is when you, leaning on your forearms, pull your knees to your chest. But, as you understand, this exercise can only be performed in the gym or, if you are the happy owner of a training complex at home. Most of us don’t have access to this, and not everyone has enough time to go to the gym.
So, let's get started with exercises that are easy to do at home. First, warm up a little. Jump rope, dance to music, etc.
Now let's begin:
1. Starting position: legs together. Start squatting, pushing your buttocks back strongly, and tilt your body forward accordingly. Hands on the middle of the thighs. Take a deep breath and inflate your belly like a balloon. Straightening up, raise your arms above your head and exhale, pulling your stomach in as much as possible. Exhalation must be done through the nose. Do this exercise 15-20 times.
2. Starting position: lying on your back, hands clasped at the back of your head. As you exhale, lift your shoulder blades off the floor, and bend your legs at the knees so that your heels touch your buttocks, and pull your knees to your chest. As you exhale, pull your belly in. Then straighten one leg, but keep it suspended, and pull the knee of the second leg towards the opposite elbow. Repeat the exercise, but now pull the other leg towards your elbow. Inhale only at the end of the exercise. Do it until you have enough strength.
3. Starting position: lying on your side, legs slightly bent, the shoulder you are lying on is slightly in front of the main axis. Stretch your hands toward your heels, lifting your upper torso and knees off the floor. Hold this position for 20-30 seconds. Then press your bent knees to the floor, and twist your upper body as far as possible in the opposite direction behind your back. Repeat the exercise on the other side.
4. Starting position: lying on your back, legs slightly bent and shoulder-width apart, arms along the body. Exhale, while trying to lift your lower back off the floor as much as possible. As if pull your stomach towards the ceiling, without lifting your shoulders and buttocks from the floor. Having reached the maximum point, remain in this position for 20-30 seconds. Then, in the same position, straighten first one and then the other leg, lifting it off the floor. Stay with your leg raised in this position as long as you can.
5. Everyone probably knows the “birch tree”. Starting position: lying on the floor, arms along the body, legs raised at an angle of 90 degrees straight up or bent at the knees, as an easier option. Lift your pelvis off the floor as much as possible, but do not go into a stand on your shoulder blades. Hands are on the floor, but you cannot lean on them.
If you are not lazy, these five simple exercises will help you regain your beauty or maintain your existing shape.
- During exercise, keep your abs tense at all times.
- The exercises must be performed all at once, without taking a break between them. Having completed the entire complex, you can take a break and do it again.
- Increase the load gradually, do not go all out right away on the first day.
- Don't eat anything an hour before or after exercise.
- In addition, try to strengthen your muscles at any moment. Whether you are standing in line somewhere, or waiting for transport, tense and relax your abdominal muscles. And in general, get used to living with constantly tense abdominal muscles. It won't be easy at first, but then it will become a habit.
However, remember: if you are less than six months postpartum, consult your gynecologist before performing these exercises.
