According to experts, for a beautiful and relief press you need two things: body fat content no more than 10% and the presence of a certain thickness of abdominal muscles. In this case, a small amount of fat comes first. The bottom line is that our body is accustomed to creating reserve reserves of fat in the abdomen. And too much “reserve” on the stomach spoils appearance and hides the abdominal muscles, even if they are present.
Abdominal exercises are usually divided into the first, intended for beginners, and the second, more complex. In addition to lifting the body and legs, both sets of exercises use different twisting options - reverse and regular. The explanation for this is anatomical structure abdominal muscles. The rectus muscle has transverse bridges: above the navel, at the level of the navel and below the navel. Upper press swings the easiest. Exercises for the lower abs are more specific, and leg lifts alone are not enough. There's a little secret here: to work through lower press, it’s better to work with your pelvis rather than your legs.
Basic rules when performing exercises
So, before you start training, it is useful to familiarize yourself with the basic recommendations for their implementation:
- There is no need to pump up your abs right away at the beginning of your workout. Warm up first, otherwise you will immediately cause muscle fatigue.
- Don't stop at just one exercise. Effective workout consists of exercises for the upper, lower and oblique abdominal muscles.
- Do each exercise correctly. At first, strive not for quantity, but for quality. It is especially important to follow this rule when performing level 1 abdominal exercises.
- There is no need to bring your body to exhaustion. This way you won't be able to train the next day.
- Observe correct breathing: inhale when relaxing, exhale when tense.
- To burn excess fat in the abdominal area, it is best to additionally use aerobic exercise in combination with proper diet. But you have a thin body structure, you can skip this point.
Each person has their own level physical training. To make working your abs as effective as possible, abdominal exercises are divided into levels of difficulty. This article will talk about level 1 abdominal exercises (for beginners) and level 2 abdominal exercises (for more trained people).
Abdominal exercises level 1
Level 1 of the best abdominal exercises includes training the oblique muscles, as well as the lower and upper abdominals.
Lower abdominal exercise
Pulling your hips towards chest. While lying on the floor, lift your chin towards your chest. Hands behind your head, legs bent at the knees. You need to raise your legs until your thighs are parallel to your torso. The shins should be parallel to the floor. Using your lower abdominals, lift your pelvis off the floor and draw your hips toward your chest. While maintaining tension in your muscles, return to starting position. With your pelvis slightly touching the floor, repeat the lift. Do not lower your pelvis completely to the floor. Work specifically the muscles of the lower abdominals. There is no need to roll by inertia on top part backs. You can't help with your hands. Your attention should be concentrated on the work of the muscles.
An alternative version of this exercise: lying on the floor, place your hands under your buttocks. Feet are on the floor, knees bent. The head is raised, the lower back is pressed to the floor. Raise your knees to your chest, lower them to the floor until they touch lightly, then raise them again. At the top point, fix the position. You can make the exercise easier by raising one leg. You cannot place your foot completely on the floor.
Upper abdominal exercise
Raising the upper body from a lying position on the floor with bent legs. Legs bent at the knees, lower back pressed to the floor. Using your abdominal muscles, tighten your upper torso. Perform the exercise so that your shoulder blades come off the floor and only touch it when returning. Don't relax, keep your muscles tense. At the top point, fix the position for a second. The abdominal muscles should work, not the neck!
Alternative: Lying on your back, lift bent legs so that your shins are parallel and your thighs are perpendicular to the floor. It is necessary to simultaneously lift your back and shoulders from the floor, pulling your shoulders towards your knees. When lowering, you need to lightly touch the floor.
The next version of this exercise: the body position and the essence of the exercise are the same, but the legs are located in the “frog” position. By lifting your upper body with a different leg position, you add variety to the set of exercises. At the same time, the abdominal muscles are worked from a different angle, which contributes to their more complete development.
Exercise for oblique abdominal muscles
Raising the upper body in a lying position with legs wide apart and knees bent . You need to lift your shoulder blades off the floor.
Next, lying on the floor, lift the straight line left leg up perpendicular to the body. Right leg completely straight, extended on the floor. You need to rise up, touching your left knee with your chest. When returning to the starting position, you cannot lie down completely on the floor. Don't roll on your back, work your abdominal muscles.
Ab exercises level 2
Level 2 of the best abdominal exercises includes elements that require a lot of muscle tension.
Lower abs exercise
Raising the pelvis while lying on your back, legs bent at the knees, feet on the floor. You need to lift your pelvis off the floor so that your knees touch your forehead. You can't spread your legs. Lowering your legs to the starting position, slightly touch the floor. When lifting, do not throw your legs over your head.
Next, do the “bicycle”. In the same position, raise your legs 30 centimeters above the floor. Pull your left knee towards your chest. As you extend your left leg, pull your right knee toward your chest. As you imitate riding a bicycle, concentrate on working your muscles. The abs should work, not the hips and shins.
My respect, dear kachatas and fitness girls!
On this fine Friday day, we will continue our press article answering the question, how to pump up your abs? I am sure that the content of the note will not correspond to its title, but you will soon see this for yourself. To make the reading interesting and rich, we will consider such aspects - everything possible exercises on the press, we will find out which of them are the best from a scientific point of view, and of course we will not ignore the program for creating 6 cubes from 1 ball :).
So, if everything is assembled, then let's start lightly.
How to pump up your abs? The practical side of the issue.
And I would immediately like to remind you that this is already the second “animal” note, in the first we paid attention to anatomical issues and gave answers to the most pressing insipid questions, so I highly recommend that you pay your respects to it, first of all, and only then proceed to the continuation. Actually, click on the link and absorb the theory, but we move on.
If you think that flat stomach- this is an exclusively female prerogative, then you are deeply mistaken, the male gym (and not so much) population also dreams of cubic abs. After all, they know that girls like cubic guys and this raises their male quotations on the female exchange of potential gentlemen. I’ll say even more, we ourselves would never have been honored to remove our belly and give ourselves six-pack abs, we simply don’t need it. And this is where the women’s locker room audience acts as a stimulus, a magic kick, which forces you to take your belly in your hands and bring it into its proper flat-plank form. I note that such motivation is mutual in nature, i.e. ladies are also fighting for a place under the man’s sun and want to look “faqbl” both for themselves and, for the most part, for those around them who notice it.
Well, okay, those were the lyrics, so to speak, thoughts out loud, now let's get down to business.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Abdominal exercises. Most full list.
Often in gyms you can see how people perform the same exercises, although in fact there are tons of them, you just need to know them and be able to correctly select them for yourself, your goals and the health/illness of the body. So that you don’t get hung up on hammering your abs with a standard set of exercises, I will give the most complete list of press movements for different areas of the abdominal muscles. So here they are:
- straight crunches lying on your back (different leg positions);
- twisting with rope handle at the bottom block;
- lateral thrust of the upper block;
- abdominal crunches in an ab machine;
- leg raises (straight/half-bent) lying up on your back with your hands supporting your head;
- straight crunches on a Roman chair at a downward angle (including leg raises while lying on your back on a Roman chair);
- cross crunches on a Roman chair;
- Ab exercise book while sitting on the edge of a bench;
- crunches lying on one side;
- turns to the sides with the bar on the back;
- hanging leg/knee lifts on bars/bars;
- vertical/horizontal scissors lying on the back;
- keeping your legs straight while lying on your back;
- touch while lying on your back.
In the picture version, the assembled atlas of fresh exercises looks like this.
This is not a complete list, however, with it your abdominal muscle training will become much more diverse. One of the main factors in building a competent abdominal workout is the inclusion of exercises that affect different parts of the abdominal muscles. In other words, it is necessary to use different exercises and work the muscle fibers from different angles.
So, your ideal fresh workout should include:
- 1-2 exercises for the rectum (conditionally upper/lower cubes);
- 1-2 oblique exercises (external/internal);
- 1 serrated exercise;
- 1 transverse exercise;
- 1-2 core exercises.
Top best abdominal exercises: research results
In this sub-chapter, we will look at the best exercises for developing a six-pack abs that have been identified as a result of scientific research about muscle electrical activity/electromyography (EMG). How do you feel if I say that up to 80% of the exercises done in gyms for abs are ineffective? Not ice, right?
You can often hear: “I train my abs hard, I hit them with different crunches, but they don’t grow so bad.” To grow cubes from a ball as efficiently as possible, you need a low percentage subcutaneous fat and the best abdominal exercises. We will now study the list of the latter.
Study No. 1. USA, April 2014
The University of Wisconsin Physiology, led by John Porcari and Edward Stenger, conducted an EMG study of abdominal muscle activity during exercise. various exercises. The volunteers were a team from 16 volunteers (eight men and eight women) aged from 18 to 24 years.
Here are the results obtained.
Schedule No. 1. Comparison of activation of the upper rectus abdominis muscle compared to traditional crunches (straight crunches).
Schedule No. 2. Comparison of Lower Rectus Activation Versus Traditional Crunches
Note:
Explication (decoding) of the research exercises:
- stability ball crunch – twisting in one position while lying on a fitball;
- yoga boat pose – boat yoga pose (“navasana”);
- bicycle crunch - bicycle crunches;
- decline bench curl-up – lifting the legs from a lying position on a Roman chair at an upward angle;
- perfect sit-up – lifting a straight leg up while lying on your back;
- ab lounge – crunches in an ab machine;
- ab roller – roller for the press; ab wheel – wheel for the press;
- side plank – side plank;
- ab rocket – exercise on special simulator ab rocket;
- ab circle pro - exercise on a special ab circle pro simulator;
- captains chair crunch – lifting legs/knees while hanging on uneven bars;
- ab straps – leg/knee lifts while hanging on straps;
- ab coaster - exercise on a special ab coaster simulator;
- front plank – front plank.
Straight crunches lying on your back have a fairly high EMG activity of the muscles, which indicates their high efficiency. Only some exercises are slightly ahead of crunches in terms of activation level, these are numbers 1, 4, 5 . Also, the results of the study indicate that there is no significant difference in the impact of exercises on the upper/lower abs. All exercises, equally, affect the entire abdominal area (rectus abdominis muscle), which only confirms physiology.
Among other things, the researchers found that there was no difference in the position of the hands. The variant of hands crossed on the chest and clasped behind the head gave the same activity of the abdominal muscles.
Slightly different data were obtained regarding the activation of the external oblique muscles when comparing the tested exercises with crunches.
Exercises by numbers 4, 6, 8, 11, 12, 13 showed higher EMG activity of the external oblique muscles and are much more effective than straight crunches.
Conclusion:
Straight crunch exercises lying on the floor are effective for the rectus abdominis muscle. Only crunches on a fitball, leg raises while lying on a Roman chair at an upward angle, and straight leg raises while lying on your back are more effective. If you have problems with your lower back, then it is better not to use straight crunches, but replace them with a fitball. Side planks and cross leg raises while hanging on parallel bars/straps are best suited for developing oblique muscles.
So that we are not guided in our training by the results of only one study, I will give one more...
Study No. 2. USA, 2010
Researchers from the journal Orthop Sports Phys decided to identify the most effective exercise on the abs, which would maximally activate all the abdominal muscles at once and minimize the load on the back muscles (lumbar).
They took and combined a fitball with rollouts and got a total combo exercise that looks like this.
The exercise affects the entire abdominal muscle corset and is highly effective.
Now you know by sight the best abdominal exercises and it’s time to start the training process itself.
So, next in line...
Top 3 ab training programs
Abs training program No. 1. “Flat tummy, please come back!”
PT is intended for young mothers and all those who once had a flat tummy, but then, various reasons, he began to look like something unpresentable and carefully hidden under a T-shirt. The peculiarity is that PT can be performed in any conditions without the presence of special equipment.
Technical Parameters:
- training 2 once a week at intervals of 72 hours ( 3 days);
- rest with exercise is 60 seconds;
In tabular form, the program looks like this:
In the picture it’s like that.
The following PT is intended for special categories of workers, namely...
Abs training program No. 2. “ Accelerated press. Cubes in 8 minutes a day!”
PT is tailored for businessmen and other business people for whom every second counts and they do not have time to walk around the halls and listen to lectures personal trainers. They need quick results, namely cubic abs and preferably yesterday :).
Technical Parameters:
- total 8 exercises on 1 a minute for each;
- workout 5 once a week;
- duration 1 th session 8 minutes;
- There is no rest for exercise.
In a visual form, the training program “abs for 8 minutes” looks like this.
And finally, the most delicious, or rather...
Abs training program No. 3. "Steel press"
The target audience is athletes who already have a certain abs muscle corset and want to make the abdominal muscles as strong, strong and tough as possible.
Technical Parameters:
- total 9 exercises;
- number of sets: beginner level – 3 , advanced – 5 , master - 7 ;
- rest with sets 2 minutes.
In the picture version, the “abs of steel” training program looks like this.
Well, now you know how to get your “tummy” in order :) and you can do this activity at your leisure.
Actually, this was the last essential information; all that was left was to sum it up and say goodbye.
Afterword
Another article has come to an end and today we answered the question, how to pump up your abs? I tried to cover this press topic as fully as possible, I hope it didn’t turn out too bland :). Now I wash my hands of it, and you study the material one more time and go to the hall to practice the theory in practice. Everyone flat tummies, Good luck!
PS. What secrets do you know about pumping up your abs? Let's share in the comments.
P.P.S. Attention! 20.09 The ability to send questionnaires for and food will become available. I will be glad to see you working together!
With respect and gratitude, Dmitry Protasov.
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Probably, this question concerns most men no less than the desire to pump up huge biceps. For the sake of nice abs with cubes, many are ready to do monotonous exercises day and night in order to one day become a star on the beach, concentrating on themselves the predatory gazes of all women. What a disappointment awaits most beginners when, after much hard work, they are still no closer to their dream! But absolutely everyone can learn how to pump up their abs!
Best exercises for abdominals (Level 1)
Terrible secret
Once upon a time, it was believed that in order to burn fat tissue in a specific part of the body, it was necessary to focus on it through exercise. To put it simply, if you have a beer belly, then to get rid of it you need to work on your abs without stopping. Unfortunately, this approach never worked. Fat is not necessarily burned where you focus with exercise. And from the stomach it is the last thing to go. After all, the fat at the waist is a strategic reserve of your body, which it does its best to keep for itself!
Best Abdominal Exercises (Level 2)
To force the body to lose fat, it is necessary to do energy-intensive exercises. After all, what happens when you just pump up your abs? Most of the body's muscles are not involved in work at all, and therefore do not force fat to actively burn. What are some suitable exercises that consume a lot of energy and at the same time hit the abs? It's funny, but these are the familiar barbell squats and deadlift! The abdominal muscles actively work in them, because they stabilize the position of your body during exercises. Yes, and doing them burns out energy, mom, don’t worry. Therefore, to get rid of excess fat around the waist, I strongly recommend that you do them with a large number repetitions (at least 20) and pauses between approaches are very small - no more than 1 minute. Under such conditions, you are guaranteed to dry out and reveal your abdominal muscles for everyone to see.
Best Abdominal Exercises (Level 3)
Ab exercises
Of course, you don’t need to forget about abdominal exercises either. However, the main thing is to do them correctly. Most of them are based on pulling the pelvis towards the chest, as a result of which they contract abdominal muscles. Please note - pulling up the pelvis, not lifting the legs! Very often you can see how beginners in the gym frantically swing their legs, not even realizing that their abs are practically not working at this moment. Therefore, with such exercises, you should strive to raise your pelvis to your chest, and not just raise your legs. The second common mistake is too few repetitions in a set. If large muscles like the legs and back readily grow with 8-10 repetitions, then for the abs it is highly desirable to increase the number of repetitions to at least 15!
Double rotation is a complicated exercise that effectively develops the oblique abdominal muscles.
