To see beautiful relief press on your stomach, you do not need to do several hours of twisting and hanging leg raises every day. For a chic relief press, only two factors are important:
- Level subcutaneous fat should be no more than 12%. 10% is ideal.
- The thickness of the abdominal muscles.
As you have noticed, the first place still remains a low percentage of subcutaneous fat, and not the size of the abdominal muscles. It is historically folded that a large supply of fat accumulates precisely in the abdomen, which is why if you have enough fat, you will not be able to see those treasured "cubes", even if you constantly perform the most effective exercises for the press and they are very well developed. It's about nutrition and keeping your muscles "dry".
What exercises are most effective for the press
If you want to develop a beautiful and embossed press, you should also not forget about the oblique (abdominal) abdominal muscles, which are worked out by adding twisting to the sides in your usual exercises (for example, lifting the torso or pelvis). But you should not do them in every exercise, because. too strongly developed abdominal muscles will increase the waist. Since the most effective exercises for the press are lifting the torso from a prone position, the upper part of it will develop better and faster. Therefore, one should not forget to work out the “lower press” too, although it is a little more difficult to develop this part, since hanging leg raises are not as easy as twisting due to the increased range of motion.
One of the best exercises for pumping the relief press. During movement, the rectus and external oblique muscles of the abdomen, as well as the rectus femoris, are involved. Hanging leg raises can be done both on the horizontal bar and on special equipped bars with a back and arm pads. The easiest option is to do leg raises while lying on a bench, and with increasing fitness, move on to more complex types of exercises.
Execution technique
- Take a position in the simulator, put your hands on the lining of the bars and fix them, lean your body against the back, straighten your back.
- As you exhale, begin to quickly lift your legs up. If it is difficult for you to lift straightened legs, then bend them at the knees.
- Slowly lower your legs into initial position, make the descent under control, do not make sudden movements.
- To engage your obliques more, do diagonal crunches.
Twisting can be done in different ways, now there are many special simulators for this, different benches, a Roman chair, etc. Despite the abundance of specialized benches for twisting, the most effective option considered twisting on the floor.Exercise involves the rectus abdominis, as well as many abdominal muscles. To complicate the execution, it is worth putting your legs bent at the knees on a bench, and your hands behind your head. It will be very difficult for beginners to train on the floor, it is better for them to start with training on simulators and then move on to more complicated options.
Execution technique
- Lie on the floor face up, bend your knees as much as possible, put your hands behind your head, and spread your elbows to the sides.
- Straining the abdominal muscles, tear off shoulder girdle off the floor and lift as high as possible and close to the pelvis. From the top point, slowly lower yourself to the starting position.
- Do not jerk while driving. Breathe in as you lower and breathe out as you rise.
Since there are so many variations of hanging crunches and leg raises, the movement technique will often differ. At the end of the article, you can find out the features of the technique for performing these exercises from video clips in which everything is explained very intelligibly.
1.To develop a beautiful and embossed press, you need to train it every day.
The shape and appearance of the abdominal muscles were already given to you at birth, i.e. genetically. Therefore, even the most effective exercises for the press will only help you make them thicker, not more, i.e. you can't change their shape. The abdominal muscles are essentially the same muscles as the biceps, chest, back, etc. So you need to train them absolutely the same (1, maximum 2 times a week), because the muscles also need to rest and recover, otherwise there will be no growth. muscle tissue will not be. Those whose press responds to physical exercise very well, sometimes they don’t do exercises on it at all, tk. the abdominal muscles work as stabilizers when doing any heavy basic exercises. The so-called "brute force" in the development of the press can lead to disproportion among professionals, because. visually the waist may appear wider.
2. The press requires a lot of repetitions.
Another incomprehensible nonsense from where. As we have said, the press is an ordinary muscle. Therefore, respond to a large number of repetitions of exercises, it will be the same as other muscles, namely, it will develop its endurance, and not the thickness of the muscles.
3. To work out different parts of the press, different exercises are needed.
Any, not even the most effective exercise for the press includes it entirely. It's just that in different exercises the upper and lower parts are loaded to different degrees. For example, reverse crunches or leg raises involve more of the lower part, while crunches from a prone position involve more of the upper part. And, since the lower press is lagging behind for many, then when choosing exercises, lean more towards reverse twisting or hanging leg raises.
Features of the technique of performing twists on the floor
Hanging leg raise technique
Add these exercises to your workouts and become the owner of a steel press.
Six or eight pack abs is the cherished dream of many men, but not everyone knows how to achieve this cherished ideal. It is possible to achieve a steel press not only endless twists, there are many other equally effective exercises; By the way, too many twists can negatively affect the lower back. It's time to expand your arsenal of dream ab exercises.
The most effective exercises for the press
It doesn't matter if you choose one exercise and build endurance or do five exercises at a time - the listed workouts are what you need to achieve your goal. Good luck!
Exercise "Poloter" with a barbell
Lie on your back, hold the barbell at outstretched arms at chest level. Without bending, lift your legs up. Lower your legs to the right, while not touching the floor. Return to starting position and repeat on the left side.
Advice: When the legs are lowered as close to the floor as possible, stay in this position for a couple of seconds. This will not only work the oblique muscles more effectively, but also strengthen the core muscles, which in this position are actively tensed to maintain balance.
Hang pancakes of 5 kilograms on the neck of the bar. Grab the bar top grip, hands at the same time shoulder width apart. Stand with your shoulders directly over the barbell and slowly roll the barbell away from you, then back to the starting position.
Advice: The farther you take the barbell, the harder it is. Do not try to jump over your head and make sure that your hips do not sag. One short rep with correct posture much more effective than a barbell retracted as far as possible with a hunched back.
Turns of the body with the thrust of the upper block ("Lumberjack")
Stand at a short distance to the side of the simulator, feet shoulder-width apart, grasp the cable handle with both hands. Without bending your arms, pull the cable down towards the opposite knee, while turning the body. Slightly bend your knees and lean on the far leg. Slowly return to the starting position.
Advice: Make sure that the cable does not “pull” you to the starting position, otherwise the effectiveness of the exercise will be halved. Return to the starting position slowly and with resistance. As you move backwards, slowly count to three.
Turns of the body on the block
Grasp the cable handle with both hands so that the left arm is fully extended and crosses the body. Moving only your arms, pull the cable in the opposite direction until your right arm is fully extended. Return to the starting position and repeat the exercise.
Advice: Fix the position of the arms and shoulders, suppress the urge to strain these muscles to help yourself. The better you can isolate your core muscles, the faster you'll be able to boast six pack abs.
dragon flag
Lie on your back, grab the bench above your head with your hands. Bend your knees and push your legs up towards the ceiling, thus lifting your back off the bench. Slowly lower your legs and return to the starting position, then repeat.
Advice: Although this makes the exercise easier, do not swing your legs at the top. Instead, slowly extend your legs until they crunch before pushing them up.
Leg raises lying on a bench
Lie on a bench, on your back with your legs hanging over the edge. Hold onto the edge of the bench with your hands to keep your balance. Keep your legs as straight as possible. As you exhale, raise your legs perpendicular to the floor. Then slowly return to the starting position.
Advice: Pressing your lower back against the bench will not only allow you to purposefully work on your abdominal muscles, but will also protect your spine from injury.
Throwing a medicine ball on the floor
Stand with your legs slightly bent, hold the medicine ball in straightened arms above your head. Lean forward slightly and, using your core muscles, hit the ball with all your might on the floor about 30 centimeters in front of you. Let your arms follow the ball so you don't fall forward. Catch the ball and repeat the exercise.
Advice: Make sure you do this exercise as an exercise for the abs and not for the shoulders. Focus on twisting your abs as you hit the ball on the floor. You will be surprised how much stronger you will become. The ball will bounce so high that you will have to avoid rooms with low ceilings.
V-twists with medicine ball
Lie on your back, hold the ball over your head. Stretch your arms and legs, lift your palms and feet slightly above the floor. Raise your torso and legs at the same time. Try to touch the medicine ball to your legs. Then slowly lower yourself back to the floor.
Advice: Don't let the weight of the ball pull you back to the floor. Watch your technique and ensure that your shoulders do not touch the floor. Thus, the abdominal muscles will work throughout the exercise.
Leg and body lifts
Lie on your side, put your right foot on your left. Place your right hand behind your head, take your elbow to the side, and put your left hand in front of you for balance. Perform twisting, while trying to touch your right elbow with your right foot. Do the required number of repetitions on the left side, then on the right.
Advice: If this exercise is new to you, you will feel more tension in your hip flexors than in your obliques. Stretch after each set to loosen your tendons and increase your reps.
Side crunches
Lie on your back, bend your knees, put your feet on the floor. Put your right hand behind your head, take your elbow to the side, left hand palm down, perpendicular to the torso. Tighten your abs, lift your shoulders off the field and reach with your right elbow towards your left knee. Slowly lower yourself to the starting position. First complete the required number of repetitions on one side and only then move on to the other.
Advice: Do this exercise at the end of every ab workout. This exercise is best for building a steel press.
Two point plank
Stand in a classic plank position: legs and arms are straightened, shoulders are above the palms, the abdominal muscles are tense, the whole body is in a straight line. Tighten your abs and, resisting the urge to lift your hips, lift right hand And left leg parallel to the floor. Slowly return to the starting position, repeat for the opposite side.
Advice: Raising two limbs turns a standard plank into dynamic exercise for high-quality study of the muscles of the press. Unless of course you follow the execution technique. If you find it difficult to maintain balance, lift one limb at a time.
body lift
Get into a plank position on your forearms, hands shoulder-width apart. Rest your palms on the floor and stretch your body up, while the torso remains straight. Slowly lower yourself to the starting position and repeat.
Advice: Your goal is not only pumped abs, but also big and strong shoulders and arms? This exercise combines the work of the upper body with the plank - 3 sets of 20 times from any plank.
Crab
Sit on the floor, hands behind your back, legs bent at the knees in front of you. Raise your hips up, relying only on your hands and feet. Start walking using both arms and legs.
Advice: Rising just a couple of centimeters above the floor, you will only put a load on your shoulders. Keep your hips as high as possible. Try to walk about 25 meters and ignore the chuckles behind you.
spider movement
Starting position: emphasis lying. Lift one leg off the floor and bring it up to your elbow. Hold this position for a short while, then return to the starting position and repeat with the other leg.
Advice: To add complexity to the exercise and work more effectively on the oblique muscles of the abdomen, after pulling the knee to the elbow, take the leg back a little, then pull the knee to the elbow again and only then return to the starting position.
Leg raise crunches
Lie on your back, stretch your arms up over your head. Pull your knees to your chest and at the same time lift your back off the floor and, helping yourself with your hands, twist. Return to starting position and then repeat.
Advice: Stretch your arms above you throughout the exercise. This will increase the range of motion, which positively affects the work of the abdominal muscles.
Mahi legs
Lie on the floor, lift your heels 10-15 centimeters from the floor, while straining your core muscles. Alternately raise one leg and lower the other, as if you were swimming in a pool.
Advice: Cross your legs right and left, not just up and down. Then your abs will work in different directions, also involving the oblique muscles of the abdomen.
Hanging leg raise
Grasp the bar, make sure that you do not touch the floor with your feet while hanging. Let the straight legs pull the pelvis back a little. Tighten your abs and lift your legs until they are perpendicular to your torso. Hold this position for a short while, then slowly return to the starting position.
Advice: Let your legs dangle freely after each rep. This will force you to tighten your abs harder to avoid excessive rocking. If you hang out, then you will not succeed.
Twisting on the upper block "Prayer"
Kneel in front of the machine, hold the cable handles on either side of the neck. Without moving your hips, using only the abdominal muscles, try to reach your hips with your elbows. Hold at the bottom for a few seconds and then return to the starting position.
Advice: Don't be afraid of aggravation. This is one exercise that is independent of your body weight and you don't need to do 20 reps to figure it out. Keep a steady pace and don't make sudden jerks.
Torso raise with sandbag
Lie on your back, bend your knees, hold a sandbag with your arms outstretched in front of you ( sports equipment- sandbag). Tighten your abs and lift your torso up so that your upper body forms a V with your hips. Slowly return to the starting position.
Advice: To make the exercise easier, place your feet on something. In another situation, we would call it cheating, but you are doing the exercise with extra weight, so it's forgivable.
Russian twists with weight
Sit on the floor with your legs straight out in front of you, holding a sandbag with your arms outstretched in front of you. Quickly turn the body to the right and left, while shifting the sandbag in different directions.
Advice: Do not move your shoulders and gluteal muscles to isolate the abdominal muscles as much as possible. Thus, the core muscles will work even harder to dampen the impulse from shifting the bag.
The secret to perfect abs
Update your training program these exercises for the press.
If your stomach is a real problem for your self-esteem, then you are not alone. Many people suffer from abdominal obesity, and the average waist reaches 99 cm!
Belly fat not only spoils appearance and reduces self-confidence. It also causes serious damage to health and requires close attention.
In fact, belly fat is very dangerous: an excess of it leads to the development of heart disease, type 2 diabetes and certain types of cancer. Fat cells produce substances called cytokines that are responsible for chronic inflammation, which in turn contributes to cardiovascular disease and type 2 diabetes.
There are two types of fat in the abdomen - subcutaneous and visceral.
This type of fat is found directly under the skin. Its content in the body can be estimated by measuring the thickness of the skin fold with a caliper.
Although it is unpleasant to look at, it is less harmful compared to visceral fat. Only 10% of subcutaneous fat is located in the abdomen. And quite a bit of fat is in the internal organs - the liver and muscles.
Visceral fat
Excess visceral fat bad for your health.
This fat is located deep in the abdominal cavity. He lies around internal organs and does nothing but harm your health. Since fat cells release harmful substances when they are in close proximity to vital organs, significant damage can develop in them.
This type of fat is called the "metabolic killer" because it increases the risk of cardiovascular disease.
By losing excess belly fat, you can do more than fit into old jeans or flaunt on the beach in a chic bikini. It's much more. This is an opportunity to significantly reduce the risk of developing cardiovascular diseases and diabetes, as well as delay the onset of health problems for years.
There is one “but”: fat in the abdomen is one of the most “stubborn” in human body and, unfortunately, simple crunches, even 100 per day, most likely will not be able to reduce health risks.
“Belly fat not only spoils the appearance and reduces self-confidence. It also causes serious damage to health and requires close attention.”
In order to increase the effectiveness of your workout, you need to add exercises to the program that involve every muscle cell in your abs. This approach allows you to involve all the abdominal muscles in the work, and not just "six packs". Here's how to work so that they finally show up.
Your abs are made up of three muscles:
Rectus abdominis: the most famous muscle of the abdomen ("six cubes"). It helps support the spine and back during daily activities such as bending over or lifting something off the ground. Twisting is suitable for training.
lower abdominal muscles : The transverse abdominis is the lower press. Many studies show that it cannot contract in isolation, so twisting will not work to pump it. One way to strengthen the transverse abdominis muscle is to "suck" the navel to the spine. The list below describes other exercises that will also help strengthen the lower abs.
Internal and external oblique abdominal muscles : oblique muscles are the lateral parts of the press. They allow you to rotate the body and bend it to the sides. The list below includes exercises that strengthen the work of the oblique muscles and tone the entire press. When excess fat accumulates over the oblique muscles, this is called a "lifeline".
Effective basic exercises must be included in your program! They will flatten your stomach and help you lose weight. excess weight. It is also very important to make dietary changes. No matter how effective ab exercises are, you won't achieve anything without proper diet. healthy eating allows you to accumulate less fat and spend it faster, and in a natural way.
Resistance exercises and aerobic exercise together will lead to the most optimal results!
All examples on our list are a combination of Pilates, yoga, barre and core strengthening exercises that will get rid of excess abdominal fat, strengthen and tone the abdominal muscles.
In order to see Full description each exercise, scroll down the article.
The best abdominal exercises for women
#1: DeadBug
This exercise strengthens the muscles of the core and abdomen. As the name suggests, this exercise involves imitating a dead bug by lying on your back with your legs up in the air.
This exercise is widely used in Pilates to strengthen and tone the abdominal muscles. DeadBug teaches you how to move your hips and shoulders in isolation while keeping your spine still. This helps develop coordination and strength in the abdomen and lower back.
How to do:
- Lie on your back on a yoga mat with your arms and legs up to the ceiling.
- Take a deep breath and tighten your abs. As you exhale, lower your right leg and raise your right hand behind your head.
- Alternate legs and arms. Do 8-12 reps on each side.
#2: Plank
The plank looks deceptively light. No reps, let alone moves. You don't need to lift weight. This is an exercise during which no torso movements are needed at all. But for most people, stay in the plank for more than 15 seconds and keep correct posture insanely difficult.
This simple but very effective isometric exercise for the abdominal muscles is quite difficult, because every muscle in the body is tensed to maintain the posture. This intense exercise develops strength in the muscles of the core, shoulders, arms and buttocks.
In general, the plank will help you get a strong "steel" abs and lower back, which reduces the chance of injury in these areas.
How to do:
- Lie on your stomach on the floor, legs extended, elbows bent and directly under your shoulders. Clasp your hands.
- Feet hip-width apart, elbows shoulder-width apart.
- Tighten your abs and then straighten your toes to lift your body (forearms remain on the ground) and form a straight line from head to heels.
- Hold for 30-60 seconds or as long as you can.
#3: Plank Pushups
Plank exercises keep the spine in a neutral position while working the core muscles. The stabilization of the core during movement in a professional environment is referred to as "dynamic stabilization". Just holding a plank is no easy task, but stabilizing and maintaining your posture while you move your arms and legs is a whole new level.
Such exercises increase the strength of your entire body. Arms, chest, shoulders and even gluteal muscles. Because your feet are the only part of your body that stays in constant contact with the floor and supports your entire body weight, your legs work isometrically during arm movements. This is truly a full body workout.
How to do:
- Start the exercise from the plank, keeping the weight on your forearms.
- Your body forms a straight line from your shoulders to your ankles.
- Tighten your core and abs as if you are about to be punched in the stomach.
- Raise your body up by straightening your arms in turn. Hold, and then return back to your forearms. This is one repetition.
#4: Russian twist
This exercise works your obliques and abs and strengthens your core. This is a dynamic exercise that is one of the best for rowers. It involves and works the same muscles that tense when rowing.
How to do:
- Sit on the floor with knees bent, lift your feet off the floor. Clasp your hands together, stretch them straight in front of your chest.
- Lean back so your torso is at a 45 degree angle to the floor.
- Tighten your muscles and turn to the right as far as you can. Hold for 1-2 seconds, then return to the starting position and repeat the same for the left side.
- Continue alternating until you have done 8-12 reps on each side. Do 2-3 sets.
#5: Bicycle Curl
This exercise is the best for the press, and it deserves this title. A study conducted at San Diego State University compared 13 of the most common ab exercises to determine the most effective. Each exercise was evaluated by the strength of muscle stimulation, which was measured by EMG. The rectus abdominis, external and internal oblique muscles were evaluated.
While the standard crunch proved ineffective, the bike crunch proved to be one of the best in all areas of the abdomen, engaging and stimulating most of the abdominal muscles and allowing you to get those cherished sculpted cubes.
How to do:
- Lie on the floor on a yoga mat with your lower back pressed into the ground and your core muscles tense.
- Put your hands behind your ears, gently holding your head. Pull your knees up to your chest to an angle of about 45 degrees.
- Raise your upper back until your shoulder blades are off the floor. Don't stretch your neck.
- Brace your abs and straighten your right leg at a 45-degree angle to the ground, twisting your upper body to the left, pulling your right elbow toward your left knee. Move not only your elbows, but also your chest.
- Alternate legs and arms. Do 8-12 reps for 2-3 sets total.
No. 6: Twisting with the hand touching the toes
Speaking of “fat-burning workouts,” one cannot fail to mention this exercise, which strengthens the oblique and rectus abdominis muscles and lower abs.
How to do:
- Lie on your back with your arms and legs extended, bend your right leg at a 45-degree angle.
- Tighten your abs as if you were crunching, lift your left leg up and reach with your right hand towards your foot. Slowly touch your toes with your right hand. Stay in this position for 2 seconds, then slowly lower yourself back down to the starting position. This is one repetition.
- Do 10 to 15 reps on one leg and then on the other.
No. 7: Exercise "Climber"
"Mountain Climber" is an exercise that involves all the major muscles of the lower body and the abs, including the upper. When performed at a fast pace, this is a great cardio workout that raises your heart rate.
How to do:
- To perform this exercise, get into a push-up position with your shoulders directly over your palms. Your body should form a straight line from head to heels.
- Tighten your abs and lift one leg, bent at the knee, bring it to your chest. The muscles should be tense, the back should be straight.
- Return to starting position and repeat with the other leg. Continue alternating until the desired number of repetitions or 30-45 seconds.
No. 8: "Alpinist" with a cross
This exercise strengthens the core muscles. During its implementation, the hips, abs, shoulders, chest, buttocks and lower back work.
How to do:
- Start in a push-up position with your body forming a straight line from head to heels.
- Tighten your abs, bend your right leg and pull your knee towards your left shoulder. Then return to the starting position.
- Continue to the prescribed number of repetitions.
#9: Reverse Curl
At reverse twist oblique muscles and lower press work.
How to do:
- Lie down on a yoga mat and raise your straight legs so that your feet are directly above your hips.
- Place your hands palms down at your sides. Strain abdominal muscles to lift your hips off the floor.
- Pull your legs towards your chest.
- Hold for 1-2 seconds, then slowly lower your hips and legs back to the floor. Perform 8 to 12 repetitions.
#10: Cross-leg crunch
This exercise is a twist with one leg lying across the other. This exercise mainly strengthens the "cubes", or rectus abdominis. At the same time, the muscles of the lower abdomen and obliques work less. Do an equal number of reps on each side to work your core and abs evenly.
How to do:
- Lie on your back as shown in the picture. Position your left ankle over your right knee. Support your head with your hands, but do not pull your head towards your stomach, let the press work.
- Raise your upper back, shoulders, and head off the floor, tighten your abdominal muscles, stretching up towards your legs. Hold for 1-2 seconds, then slowly return to the starting position.
- The goal is 12 to 15 reps per side for 2-3 sets.
#11: Doggy Leg Raise
#12: Elbow to knee twist
#13: Toe-Toe Crunch with Both Hands
No. 14: Scissors
This exercise, borrowed from Pilates, involves the rectus and oblique abdominal muscles.
How to do:
- Lie on your back. Place your hands on the sides of your body with your palms down and rest them on the floor.
- Bend your knees at a 45 degree angle and pull them towards your chest. This will make the exercise a little easier, and the lower back will lie on the floor.
- Raise both legs straight up towards the ceiling, tensing your abs. The loin remains on the floor.
- Engaging your core muscles, slowly lower your right leg down towards the ground until it is a few inches off the floor.
- Slowly perform "scissors": lift one leg up, lower the other at this moment.
- Do 15-20 reps on each leg (or more if you can).
#15: Turn Plank
This exercise works your core, lateral abs (obliques), shoulders, and arms.
How to do:
- Start in plank on the left side, right foot in front of the left. Raise your right hand up.
- Turn your body to the right. The right hand is raised to the ceiling while turning on outside left foot.
- Hold up. Then return to the starting position. Repeat on the other side.
- Continue alternating sides. Perform 10-12 repetitions on each side.
#16: Side Plank
How to do:
- In a plank, bend your knees and, jumping up, put your feet outside of your right hand, stay on your haunches, on the balls of your fingers.
- Jump up and stretch your legs to the starting position. This is one repeat.
- Repeat as fast as you can.
- Alternate repetitions 12-15 times for each side.
Tip: Hold dumbbells in your hands to make jumping easier. If you find it difficult to jump, then you can perform this exercise as a modified "Climber".
#17: Diagonal plank
After you master the basic exercises, challenge the abdominal muscles. Raising the leg and arm diagonally increases the strength and stability of the core muscles, including the lower back. Be prepared that excess fat will simply evaporate. This variation of the plank works your abs, torso, shoulders, glutes, and lower back.
How to do:
- Start in plank, then spread your legs slightly wider than your hips. Make sure your hips are in the air and your body forms a straight line from your shoulders to your heels.
- Keeping your torso stable, raise your right arm up and out, slightly diagonally. Hold this position for two seconds, then return to the starting position.
- Repeat with your left hand. This is one repetition.
- Do 12-15 reps on each side.
If this exercise is too difficult for you, change it and perform a diagonal from the plank on the elbows.
#17: S 
#18: V-twist
#19: Side lift
#20: Side V-Rise
During this exercise, the oblique muscles work. The rectus abdominis (“cubes”) is also involved.
How to do:
- Lie on your right side, hold your head with your left hand, leave your right hand on the floor.
- Shift your weight to your right hand, lift your straight legs off the floor and pull your torso towards your legs.
- Get back on the floor. This is one repetition.
- Perform 12-15 repetitions. Then turn over to the other side and repeat on the other side.
#21: One Leg Plank
#22: Side plank with toe touch
#23: Twisting
No workout is complete without the classic crunch. The targets this time are the rectus abdominis and lateral (oblique) muscles.
How to do:
- Lie on your back, knees bent. Feet on the floor at shoulder width.
- Put your hands behind your head, fingers behind your ears. Don't interlock your fingers.
- Keep your arms out to the sides, slightly rounded at the elbows. Tilt your chin, leaving a few inches of space between your chin and chest.
- Gently tighten your abdominal muscles.
- Twist forward so that the head, neck and shoulder blades rise from the floor.
- Hold for 1-2 seconds at the top of the movement, then slowly lower. Repeat 12-15 times.
No. 24: Boat
Morning complex for the press
According to materials:
http://www.fitwirr.com/fitness/-ab-exercises-women
All representatives of both male and female dream of being the happy owners of a beautiful and tightened belly. To make this dream come true, it is not necessary to visit GYM's- exercises for the press at home will also help to achieve the desired result. Further in the article, we will consider in detail the complex of the most effective exercises, we will give practical advice for their implementation.
Before proceeding to sports activities, you should clearly define what result you will work for. For example, if your goal is only to get rid of excess body fat and give your stomach a fit, then the exercises should be done quickly, with multiple repetitions. If you want to pump up a truly solid and elastic press that will be visible to the naked eye, do them at a slow pace, doing several approaches.
The simplest rules that professionals advise to follow when doing abdominal exercises directly at home are training in the morning and on an empty stomach. In addition, when performing them, one must not forget to breathe correctly: exhalation is carried out during the culmination of the maximum stressed state of the muscles, inhalation is the opposite.
A set of exercises for the press and sides
- Twisting
The purpose of twisting is to exert maximum load mainly on upper press. Twisting is performed from a prone position. Hands are placed behind the head, elbows are spread apart to the sides, and the legs are bent at the knees. Top part the body slowly rises to the level of the knees, after which it returns to its original position. When twisting, it is necessary to ensure that the lumbar region is firmly pressed against the floor. Twisting is done 50 times in three sets.
- Twisting diagonal
This abdominal exercise helps to strengthen the oblique abdominal muscles. To perform it, you need to lie on your back, bend your knees, put your hands behind your neck, and point your elbows to the sides. Slowly raise your torso, touching your right knee with your left elbow, and your left knee with your right. Diagonal twisting for the abdominal muscles is done 30 times for each side in three sets.
- Abdominal vacuum
At runtime this exercise the main load falls mainly on the transverse abdominal muscles. To take the starting position, get on all fours. Keep your back straight. Exhale deeply, completely relaxing the abdominal muscles, and then pull the stomach in as much as possible. Freeze in this position for 20 seconds, do not hold your breath - breathe through your nose. After 20 seconds, relax your muscles. The number of repetitions of this exercise varies from 12 to 25 times, depending on what stage of training you are at.
- Leg raise
The purpose of this exercise is to strengthen the muscles lower press. To perform it, you need to lie on your back, straighten your legs, fix your arms along the body. During the exercise, you should raise your legs so that they form a right angle with the body. Often this exercise is transformed by changing the starting position. In this case, to perform it, you need to lie on your side, lean on inside hands on the floor and raise your legs 45º. Raising the legs is performed alternately on each side 20-30 times.
- Bike
Although this exercise is very simple, it is one of the most effective for strengthening the abdominals. To perform it, you should lie on your back, put your hands behind your head, bend your legs at the knees at an angle of 45º. After that, just simulate cycling without taking your head off the floor. It must be remembered that the lower the legs are to the floor, the higher the load on the abdominal muscles and the better final result.
Video tutorials: how to do exercises for the press
To find a beautiful and elastic press, to keep it in good shape, initially tune in to daily workouts and high dedication. To resist the temptation to spend the whole day on the couch, special video tutorials will help you. Thanks to them, you will be able to better control the quality of your own performance for the press.
For women
For men
Every girl dreams of having a flat and attractive tummy that attracts the attention of others. Much more pleasant positive attention when everyone looks at you and admires than the realization of the fact that the views of others attract your sagging sides and far from perfect abs.
Remember that there is no magic exercise that, if you do it every day for 5 minutes, you will get a perfect stomach and a toned figure. Our body is a complex complex in which everything is interconnected, and if you want to achieve results, you can’t get hung up on one thing.
After you realize this, it will be much easier to work on yourself and the effect you need from classes will not keep you waiting.
Here is the list of maximum useful exercises for the abdominal muscles, which will help you to put yourself in order qualitatively and most quickly.
1. Planck
An effective exercise, the existence of which many do not even suspect. But by doing it, you strengthen the press, hips, shoulder girdle and buttocks.
The back during execution should be perfectly straight, with an increase in tension, immediately stop the exercise so as not to injure yourself.
Tighten your buttocks, this will greatly facilitate the exercise.
Do not bend your legs at the knees, this will create an excessive load.
The figure shows a classic plank with an emphasis on the elbows. Never bet elbow joints wider than shoulders. Thanks to this rule, you will not harm your joints.
Execution time - before the first occurrence discomfort but no more than two minutes. It is advisable to do it no more than once a day. Here the principle is more quantity repetitions, the better - does not work.
2. "Twisting and cycling"
Lie on the floor, put your hands on the back of your head. Remember, never interlock your fingers, this can injure you. cervical region! Try to touch the opposite knee with your elbow, while the leg that is not involved in the process is straightened.
The number of repetitions - 3 sets of 10-15 times.
3. "Twisting the elbow to the knee"
Lie on the floor, put your hands on the back of your head. Don't interlock your fingers. Then, cross your legs as shown in the picture. Touch your right elbow to your left knee. Next, switch legs and reach, respectively, with your left elbow towards your right knee.
The number of repetitions is 15 times on one leg and 15 times on the other.
4. "Twisting"
Lie on the floor, while bending your legs at the knees. Put your hands on the back of your head, do not interlock your fingers. The loin should not come off the floor. Straining only the abdominal muscles, pull the head, neck and shoulder blades forward, but not at the expense of the arms! You should feel how the press is tense. Slowly lower yourself back down.
The number of repetitions - 2-3 sets of 20-25 times.
5. "Double twist"
Lie on the floor, arms along the body. Then, tensing the abdominal muscles, simultaneously pull up both legs, while lifting the torso towards. Hands should touch the legs, as in the picture. Return to starting position.
The number of repetitions - 1-2 sets of 10-15 times.
6. "Scissors"
One of the most famous and simple exercises. Lying on the floor, stretch your arms along the body. Do not raise your head, otherwise there will be an excessive load on the cervical region, and no one needs this. Raise your legs completely straight off the floor and imagining that these are scissors, cut through the air from left to right and vice versa.
The number of repetitions - 2 sets of 15-20 times.
7. "Reverse twist"
Lying on the floor, raise your legs so that they are perpendicular to your torso. Stretch your arms along the body, do not raise your head. After that, trying to strain the abdominal muscles, stretch your legs to your chest. If this is too hard, you can bend your knees at first.
The number of repetitions - 2 sets of 10-15 times.
8. "Alpinist"
A good thing not only for training the abdominal muscles, but also for cardio training. Get into position as if you are doing a push-up. Do not bend your back and lower back, there should be one straight line from head to toe. Raise one leg as shown in the picture and pull it towards your chest. The abdominal muscles should be tense. After lowering your leg, pause, lift the other.
The number of repetitions is 2-3 sets of 15-20 times.
9. "Twisting with the touch of the toes"
An exercise that looks very simple, but is difficult to perform. Lying on the floor, raise your legs vertically. Then, reach for them with your hands to make a kind of letter V. Touching your toes, lower yourself to the starting position.
The number of repetitions - 1-2 sets of 8-10 times.
10. "Vacuum"
An extremely useful thing, which, unfortunately, few people use. This exercise will help you tone up. transverse muscle, which is responsible for making the stomach look flat.
The starting position is the same as in the figure, the body is relaxed. Draw air into your belly and then exhale completely. Try to exhale even after the air is completely out. While doing this, tighten your abdominal muscles.
Execution time and number of repetitions - 3-5 times for 20-30 seconds.
