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- rectus muscle;
- transverse;
- internal oblique muscles;
- external oblique.
- increase the volume of muscles;
- lower your fat percentage.
- Initial position(IP) - lying on the floor, legs bent at the knees, hands are located near the chest. To increase the load, you can cross your arms behind your head, and throw 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 part of the abdominal muscles. The loin should not come off.
- Hold for a second at the peak point, tighten your abdominal muscles as much as possible, and then return to the PI under control.
- IP - lying on the floor, legs half-bent and slightly torn off the floor.
- Keeping the position of the legs, bring the knees to the chest.
- After lingering for a second or two, return your legs to the IP.
- IP - lying on a bench, half-bent legs hanging from the bench, hands provide support.
- Bring your knees to your chest.
- Return your legs to the IP.
- on straight arms;
- on the elbows;
- with outstretched arm and/or leg;
- Lie face down on the floor.
- Rise up so that you are standing on your palms and toes, while the body should be straight.
- Keeping your breathing even, stay in this position for as long as possible.
- IP - hanging on the crossbar.
- Pull your knees up to your chest.
- After a second pause, slowly return to the PI.
- IP - kneeling in front of the block, hands holding the ropes, the body is tilted forward.
- With the force of the press, bend over and twist so that your elbows are close to the floor.
- Return to IP.
What will be required
One of the hallmarks of an athletic man is relief press. The same is true for girls - toned belly- it is both beautiful and testifies to sports. achieve great shape exercises for the rectus abdominis muscle will help.
There are dozens of movement options. Consider 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 performed in the gym.
A bit of anatomy
The abdominal muscles are made up of four sections:
The rectus muscle is the largest. It is most often called the press. This muscle group comes from the pelvic bone and is attached 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 let us down, then even millions of repetitions will not help to catch up with those to whom nature has given a chic gift.
It is possible to divide the press into upper and lower regions only conditionally. This is one whole. These or other movements provide only a different degree of tension in the zones. Therefore, for a qualitative study of the abdominal muscles, include in training program Dozens of different exercises are optional.
For cubes to appear, two conditions must be met:
Local fat burning is a myth. Almost always, fat goes evenly throughout the body. Therefore, it is important to follow a diet and exercise aerobic exercise. If you get rid of all the excess, you will see your abs, even if you don’t pump them at all.
Women need a combination of multi-rep abs, cardio and diet. Men in this formula need to replace the rep style with power mode, implying no more than 15 repetitions per approach. Otherwise, instead of cubes there will be only squares - the press will be inexpressive. Although this level is worthy of respect.
Note. Everything is individual: some manage to increase the volume of the press and when performing a large number of repetitions.
Exercises for the rectus abdominis
Exercises for the abdominal muscles can be done in any conditions. For a high-quality study of the muscles of the abdomen, newfangled simulators are not needed. But we will also consider various movements and in the gym.
Home exercises
Most home exercises are variations. In general, the body is pulled up to the knees. During the reverse movement, the knees move towards the body.
Straight crunches on the floor
The easiest option that suits both beginners and experienced athletes. To perform the exercise, only the floor is needed.
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 part of the press. The simplest performance is on the floor.
Throughout the exercise, the legs do not touch the floor, tension should remain in the abdominal muscles.
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A more advanced variation is performed on a bench. If there is no 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 over-engaging the hips. In the absence of control of the abdominal muscles, the hips are involved in the work almost automatically. Therefore, it makes no sense to perform a more complex option if the athlete’s training allows you to correctly make only a simple movement.
An even more advanced version reverse crunches on incline bench. The execution scheme is similar.
plank
Now - this is one of the most popular exercises for the press. Together with the abdominal muscles, the buttocks, back and arms work. By doing the plank along with twisting, you will quickly achieve a noticeable result.
There are several types of planks:
All of these variations are suitable for training the rectus muscle, with the exception of the last one.
The scheme for performing a full plank on straight arms:
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Legs can be kept together or spread apart. The press must 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 up to the blackout. The first step is to prepare the muscles. On the other hand, after mastering the bar on straight arms, it is recommended to combine this option with more complex ones.
Experienced athletes can use additional weights.
Hanging leg raise
If there is 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 variety, 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.
© Makatserchyk - stock.adobe.com
"Corner"
Another effective exercise– . Hanging legs on the horizontal bar can not only be raised / lowered, but also kept in a fixed position - parallel to the floor. Readiness indicator - the time during which the athlete can hold out in the desired position.
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The exercise is aimed not so much at visual development as at increasing the strength of the press. This is a great help to improve performance in other exercises.
Exercises in the gym
Simulators allow you to diversify your workouts, but you should not get carried away with them too much. 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 fact, these are ordinary twists, reinforced due to increased resistance.
Technique:
Weight should be selected so as to minimize the involvement of the back and hips, but at the same time provide sufficient stress on the abdominal muscles.
Twisting in the simulator
If there special simulator for the press, then twisting 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 gym.
The program for the mass of the press (do not forget that the relief depends on the diet, not on the exercises) in the gym for men:
Program for girls in the gym:
Press Strength Program:
Complex for men at home:
Complex for women with home workouts:
The press is trained 1-3 times a week. During the recruitment period, you can leave only one workout per week. During the drying period, connect another one or two. In the case of three workouts per week, they should be fairly light and include no more than 3 exercises. With a rarer load, the number of exercises can be increased to 4-5.
Every day you don’t need to train the press, 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 remove your stomach in the shortest possible time. Only 2 weeks regular classes- and you will notice the first positive results!
It is advisable to perform exercises for the development of abdominal muscles at least every other day and at the same time follow a minimal diet.
And soon you will be able to boast of a beautiful tummy!
Exercises to strengthen the abdominal muscles
First 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, slightly raise the body and stay in this position for a couple of seconds. Get down 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. Slightly lift the body of the body 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 bar like this: 10 sets of 3 seconds.
Average level
Let's get to the socks!
Lie on your back, raise your legs and stretch your hands to your socks. At the same time, do not bend your back and legs. You have 2 sets of 15 reps.
Bike
In the prone position, slightly raise the body of the body, hands behind the head, the back is even. Touch with your elbow right hand knee of the left leg, and vice versa. Repeat the exercise in each direction 15 times. Do 2 sets.
Advanced level
knees up
For this exercise, you need to firmly hold on to the backs of the chairs. Slightly bend your elbows, drop your shoulders down and relax your neck. Slowly lift your knees up. Do 3 sets of 10 reps.
Legs to the sides
Lie on your back, arms out to the sides, legs up. Without lifting the body off the floor, lower your straight legs into right side and then to the left. Do 2 sets of 15 reps on each side.
ball exercise
In this position, as shown in the picture, begin to do the following: keeping your back straight, take turns lifting your legs a few centimeters. There are 2 trips of 15 times.
Start simple and work your way up to more complex levels. You will definitely succeed!
A set of exercises for the abdominal press may also appeal to your friends!
This standard exercise on the press. It is during the execution of twists that the rectus abdominis (it is responsible for the cubes on the abdomen), the pectoralis major, external and internal obliques, as well as transverse muscles abdominal press.
Performance. Keep your middle and lower back pressed into the floor. This way you avoid engaging the hip flexors. Try to keep your hands at your temples, do not stretch your chin and neck up. The abdominal muscles should lift you. On the rise, you should exhale deeply, inhale - in the lower position.
Do three sets of 30 reps.
This exercise is designed to develop lower press(abdominal). Muscles involved in this exercise: iliopsoas, tensor fascia lata, sartorius, rectus femoris, adductor longus and brevis, pectineus, rectus, oblique and transverse abdominis, quadriceps.
Performance. Lie on the floor, stretch your arms along the body and press to the floor. Raise your legs off the floor and perform crossing movements. During the exercise, make sure that the lower back is pressed to the floor. The lower the legs are lowered, the greater the load on the lower press. If you find it difficult to keep your legs at this level, raise them a little higher. If you feel your lower back lift off the floor, raise your legs a little higher. Make sure your legs are straight.
This exercise is also aimed at working out the lower press (abdominal part). Muscles involved in this exercise: iliopsoas, tensor fascia lata, sartorius, rectus femoris, adductor longus and brevis, pectineus, rectus, oblique and transverse abdominis, quadriceps.
Performance. Lie on the floor, stretch your arms along the body and press to the floor. Raise your legs off the floor and perform walking movements with a small amplitude. Socks should be pulled over, the lower back pressed to the floor. The lower the legs are lowered, the greater the load on the lower press. If you feel that your lower back is off the floor, lift your legs a little higher and fix this position. Make sure your legs are straight.
Do three sets of 30 seconds each.
During this exercise, the rectus abdominis, external oblique, quadriceps and tensor fascia lata (thigh muscles) work. This exercise is more aimed at burning fat, and not at working out the relief.
Performance. Lie on the floor, raise your legs bent at the knees (the angle should be 90 degrees), stretch your arms in front of you. Raise upper part body towards the knees, stretch your arms forward. On the rise, exhale, in the lower position - inhale. Try not to tear your lower back off the floor and do not lower your legs. Make sure that the chin is not pressed against the neck.
A simpler version of this exercise is to cross your arms and lie on your chest. More complex - the hands are behind the head or are at the temples.
Do three sets of 10 reps.
During this exercise, the main load is directed to the oblique muscles of the abdomen, but the rectus abdominis, quadriceps and tensor fascia lata (thigh muscles) also work.
Performance. Lie on the floor, put your hands behind your head, bend your knees. The feet should rest on the floor. Perform a twist in which the right elbow reaches for the left knee to the middle of the thigh, and the knee approaches the elbow. During the exercise, try to raise the upper body so that the shoulder blades come off the floor. The lower back should be pressed to the floor. Don't tuck your chin into your neck or pull yourself up with your hands. When twisting, exhale, in the starting position - inhale.
The closer the feet are to the pelvis, the greater the load.
A simpler version of this exercise - the non-working arm is extended to the side (forms with shoulder girdle straight line) and pressed to the floor. This will give you extra support while twisting.
Do 30 reps on each leg.
During this exercise, the rectus abdominis, external obliques, internal obliques, transversus abdominis, as well as the muscles of the legs and buttocks (gluteus maximus) work.
Performance. Lie on the floor, put your hands behind your head. Start doing leg movements like you are pedaling a bicycle. At the same time, lift your upper body, trying to tear 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 and do not pull your head up with your hands. Remember to breathe properly: exhale should fall on each twist.
Do three sets of 20 reps.
During this exercise, the core muscles are included in the work (the rectus and transverse abdominal muscles, the extensor of the back, the trapezius muscle, biceps and pectoral muscles), buttocks and leg muscles (thighs and calves).
Performance. Get into a plank position on your forearms. The elbows should be located exactly under the shoulders, the stomach is pulled in (the navel is pulled up to the coccyx), the back is even (there should be no deflection in the lower back). In this position, swing with a small amplitude. When moving forward, the shoulders should be in front of the elbows, and when moving back, be behind the elbows. Make sure that the back with the legs constantly form a straight line (without deflections or, conversely, arches in the lower back).
Do the exercise for one minute.
You can watch the full video with all the exercises.
The abdomen is that part of the body that needs to be constantly worked on in order to strengthen abdominal muscles and get rid of the ever-accumulating fat.
A slender belly significantly improves the figure and allows you to comfortably wear your favorite clothes.
However strengthen abdominal muscles very hard. To do this, you need to perform special exercises daily.
Luckily, you don't have to go to the gym to get in shape. Gym. These exercises can also be done at home. The key to success is persistence! So what's up!
1. Plank to strengthen the abdominal muscles
They are perfect for beginners and contribute to the improvement of the forms of other parts of the body.
How to do them correctly?
- Get into a supine position with knees bent and feet flat on the floor.
- Clasp your hands at the back of your head, elbows out 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.
- Do 4 sets of 15 reps.
3. Bicycle
This abdominal exercise mimics cycling but allows us to focus on the abs rather than the legs.
Regular execution this exercise helps strengthen the lower back and improves.
How to do it correctly?
- Lie on your back, lift your legs and bend your knees at a 90-degree angle.
- Maintaining this position (without lowering your legs), try to connect your elbow to the opposite knee.
- Alternate arm and leg movements until you complete 20 reps.
- When performing this exercise, the stomach should always be tense. All movements are due to the abdominal muscles.
- Do 3-4 sets (20 reps).
4. Exercises for the lower abdomen
In order to keep the muscles of the lower press in good shape, you must perform this simple exercise. pay attention to correct technique its execution: you can not tear your back off the floor.
How to do it?
- Take a supine position and stretch your arms along the body.
- Raise your legs without lifting your lower body off the floor and tensing your abdominal muscles at the same time.
- Slowly raise and lower your legs until you have completed 15 reps.
- Do 3 sets.
5. Knees to chest
In order for this exercise to help strengthen the abdominal muscles, it is important to strain them when lifting your knees.
This exercise also strengthens the lower back and, if you do not lower your legs to the floor.
How to do it correctly?
- Get into a supine position with your arms and legs extended.
- Bend your knees and pull them towards your chest.
- Make sure to keep your feet parallel to the floor and take a deep breath as you lift your knees (inhale with effort).
- Tighten your stomach and straighten your legs without touching the ground.
- Do 4 sets of 12-15 reps.
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 the abdominal muscles.
Keep in mind that the result will not be instant, and you need to supplement these exercises by controlling the number of calories and reducing the intake of fatty foods.
What woman does not dream of having flat tummy? Yes, any of us! But sometimes, due to some factors, the abdominal muscles weaken, and the tummy begins to protrude forward. We'll fix it, don't worry! By doing the exercises below, you will return to your former forms or support the ones you already have.
And do you know that professional athletes claim that the well-known exercise for the press, when a person from a lying position pulls the upper body to the legs, strengthens the back muscles, but not the muscles of the lower abdomen. So, leave 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 gym at home. For most of us, this is not available, and not everyone has enough time for the gym.
So, let's get down to the exercises that are easy to perform at home. First, warm up a bit. Jump rope, dance to music, etc.
Now let's start:
1. Starting position: legs together. Begin to squat, pulling your buttocks back strongly, and tilt your body forward accordingly. Hands in the middle of the thighs. Take a deep breath and inflate your belly with a "balloon". As you straighten up, raise your arms above your head and exhale, while 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 the head. On exhalation, we tear off the shoulder blades from the floor, and bend the legs at the knees so that the heels touch the buttocks, and pull the knees themselves to the chest. As you exhale, pull your stomach in. Then straighten one leg, but keep it on the weight, and pull the knee of the second leg to the opposite elbow. Repeat the exercise, but now pull the other leg to the elbow. Inhale only at the end of the exercise. Do it for as long as you can.
3. Starting position: lying on your side, legs slightly bent, the shoulder on which you lie is slightly in front of the main axis. Reach your hands towards your heels, while lifting your upper body and knees off the floor. Hold this position for 20-30 seconds. Then press your half-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 pulling the stomach to the ceiling, without lifting the shoulders and buttocks from the floor. Having reached the maximum point, stay in this position for 20-30 seconds. Then, in the same position, straighten with a separation from the floor, first one and then the other leg. Stay with your leg up in this position for as long as you can.
5. Everyone knows, for sure, "birch". Starting position: lying on the floor, arms along the body, legs raised at an angle of 90 degrees up straight or bent at the knees, as an easier option. Tear off the pelvis from the floor as much as possible, but at the same time do not go into a rack on the shoulder blades. Hands lie on the floor, but you can’t lean on them.
If you are not lazy, then these five simple exercises will help you restore beauty or maintain existing forms.
- Keep your abs tight while exercising.
- Exercises must be performed all at once, without taking a break between them. After completing the entire complex, you can take a break and perform it again.
- Increase the load gradually, do not give all the best immediately on the first day.
- Do not eat for an hour before and after exercise.
- In addition, try to strengthen your muscles at any moment. Whether you are standing in line somewhere, or waiting for transport, tighten 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 less than six months have passed since you gave birth, consult your gynecologist before doing these exercises.
