What is the name of the exercise for the press. How to train the press

Effective exercises for the press, which will be recommended to you in this article, have two obvious advantages: they can be performed both in the gym and at home. This is undoubtedly, for some it can be a very important advantage - after all, not everyone has the opportunity to visit Gym Scheduled. Also, in order to do these effective exercises for the press you do not need any additional equipment: just you, the exercise mat and your wish.

The second plus is that these exercises for the abdominal press are universal: they are suitable for both women and men. And if you apply them.

But let's digress a little and start with the basics. Why do we need abdominal Press? Strange question, you might say. But still.

Trained abdominal or abdominal muscles expands the possibilities of your body and its movements related to balance, load distribution, rotational movements. All these movements include the most best exercises for the press.

All professional athletes from basketball players to hockey players or football players establish their own physical training on the study of the abdominal muscles and increasing its strength. It is clear that athletes do it for the sake of sports achievements and outstanding results. But why do press exercises need those who are not professional athletes, but ordinary people?

In this case, there may be several reasons. Or rather, two. The first is getting a nice flat stomach or abs. Another reason may be related to weight loss and in particular for the purpose of burning belly fat.

Turning to the set of exercises for the press, it should be noted that not all people are created equal. This means that in order to achieve the same result, different people need to make different amounts of effort. This should also be taken into account when using a set of exercises for the press.

It should also be noted that all exercises on the press fit into the movement in three planes: sagittal, frontal and transverse. Performing these movements in a circular cycle inevitably leads to the loss of belly fat.

Now you don't have to tire yourself with endless standard crunches - these effective ab exercises will diversify your workout and are guaranteed to get a beautiful flat stomach.

And before starting the exercises, in order to prepare the muscles for the lesson, I la warm-up.

1. Russian twist (Russian twist)

Russian twist - excellent basic training, aimed at the abdominals, oblique muscles and lower
part of the lower back through a pivoting movement on the torso.

Order of execution

• Sit with knees bent, heels resting on the floor
• Tilt your torso back slightly, engaging your abs, and arch your chest toward the ceiling to
  straighten your spine and flatten your back. We find a balance so that the legs keep on weight with a dot
  buttocks support
• Hold any weight in front of your chest and rotate your shoulders left and right, twisting as much as possible
  back.
• Turn left and right - one repetition

Please note: there is a simplified version of this exercise - you can leave your feet on the floor and do the exercise without additional weights in your hands.

An example of the Russian Twist exercise in the video:

2. Pulling opposite arms and legs (Opposite leg and arm raise)

This movement strengthens the muscles in the buttocks and abdominals, and stabilizes the muscles around the spine. This helps relieve pressure in the lower back.

• Start on all fours, aligning your knees under your hips and your wrists under your shoulders.
• Lift and straighten left hand to shoulder height and right leg to hip height Hold in two counts
• After that, change the arm and leg to the opposite
• Do 15 to 20 repetitions, alternating sides.

And now an example of the exercise stretching opposite arms and legs in the video:

3. Reverse crunch

Increasing the tone of the lower abdomen can be difficult, but. Reverse crunch is a basic exercise that involves lower muscles stomach and is an excellent tool for strengthening muscle strength.

• Place your hands on the floor with your palms down, spread your arms 10-15 centimeters apart for support Bring your knees to your chest, flexing your abdominal muscles and lift your buttocks off the floor while maintaining a constant knee angle
• Raise your hips off the ground as high as you can while keeping your legs straight
• Slowly lower your back to the ground, just letting your hips touch the floor before repeating the movement.
• Pulling the hips up and down - counts as one repetition.

An example of the exercise reverse twist on video:

4. Dynamic plank

Just a super simple abs exercise for men and women. The plank helps to effectively strengthen the abdominal muscles. Do it regularly and enjoy the treasured cubes on your stomach.

• Take a standard pose on outstretched hands for push-ups from the floor.
• Now bend your elbows 90 degrees and lean on your forearms
• The elbows should be directly under the shoulders and the body should form a straight line from head to toe.
• Hold this position for 30 seconds at the beginning, engaging the abdominal muscles, the legs remain extended, and the head as an extension of the spine.
• After your abs gain strength, increase the execution time to one minute.

An example of a dynamic plank exercise on video:

5. Leg swings (Flutterkicks)

These movements engage the lower abdomen and oblique muscles. Combined with fast leg movements
is great way to strengthen the hip flexors and increase the tone of the muscles of the thigh, abdomen and oblique muscles.

• Lie on your back with your arms at your sides and stretch both legs over your hips as straight as possible.
• Lower left leg down to the floor as far as possible without touching the ground
• Quickly lift your left leg back while lowering your right leg down in the same movement
• Alternate these movements, performing a given number of repetitions or a certain period of time.
• Lowering and raising one leg count as one repetition

Leg swing example video:

6. Squad thrust with twist

Something like fifty. We will now consider one of these exercises.

The purpose of this exercise is to train the hips, buttocks, abdominal muscles, oblique muscles, shoulders and chest.

• Starting position standing, feet shoulder width apart, stretch your arms in front of you at shoulder height
• Start squatting, bend your knees 90 degrees
• Fix this position and turn the upper body to the left
• We get up and repeat the same movements only with a turn to the right
• We do three sets of 16 repetitions on the right and left in each

An example of a fitness video:

7. Pilates exercise: side hip raise (Pilates side hip raise)

But it is this movement that is an excellent addition to any set of exercises for the press at home or in the gym. Concentrates all your muscles around your abdominal muscles and helps tone, firm and shape your waist area.

• Lying on the left side, rise, left hand under the shoulder
• Bend your left knee 90 degrees (you should have a straight line from knee to shoulder)
• Extend your right leg all the way to form a straight line from shoulder to ankle.
• Inhale and contract your abdominal muscles, placing your entire weight on your left knee and elbow.
• Exhale slowly as you lean on your left knee and elbow to raise your left thigh as high as you can. At the same time lift right hand and in a circular path, put your palm on top of your head
• Then inhale as you slowly lower your arm and thigh down, stopping your thigh at a height of about 2 cm from the floor.
• Do 20 reps, then turn to the other side

Fitness video with an example:

Side plank on the elbow (Side elbow plank)

The side plank is an effective exercise for the abs and waist at home or in the gym. It trains your sense of balance, works your obliques, and tones your shoulders.

• Lie on your right side in a straight line from head to toe, leaning on your forearm
• When your abs are gently tensed, lift your hips off the floor while maintaining a straight line.
• Once your body weight is supported by only your elbow and side of your leg, lower your hips to the floor.
• Pause and then return to initial position
• Delay time 30 seconds. Repeat 2-3 times on each side

Video example:

Exercise bike (Bicycle crunches)

We finish considering the most effective exercises for the press on the bicycle exercise. Indeed one of the best movements for working out the oblique muscles of the abdomen.

• Lie on the floor with your lower back pressed into the floor
• Interlace your fingers and put your hand behind your head
• Bring your knees to your chest and lift your shoulder blades off the ground
• Straighten your right leg at a 45 degree angle to the floor while twisting your upper body
  to the left. Bringing the right elbow to the left knee, make sure that rib cage moves and not just elbows
• Now switch sides and do the same movement on the other side to complete
  repetition
• Do 10 to 20 reps

fitness video on this topic:

And finally...

Now, having considered effective exercises for the press, we can safely say that such workouts do not end with a banal twisting exercise. And it doesn't even end with these nine exercises. It is also now clear that doing abdominal exercises at home is easy and does not require special simulators. And this set physical movements will work for you, for your abdominals, if you perform them again and again with enviable regularity.

I also want to note that, together with these movements, which many athletes do not pay attention to.

Almost everyone has belly fat, even the thinnest. That's because the tummy is one of the most common fat depots in the body, fat is deposited there in the first place. Therefore, for the perfect press you need to fight.

Is it possible to make a flat tummy at home? Absolutely real and don't be scared that only a professional trainer will make you a candy. First of all, it is your decision and efforts.

The two main steps to a flat and sexy tummy are:

1. Diet.
2. Workout program.

This article will be useful to all girls and women who want to get rid of a flabby stomach and acquire an elastic press.

We will look at a few training programs: for a flat tummy at home, for cubes at home and for exercising in the gym. As well as important questions, the answers to which are best known before starting training. Articles are supplied with photos, videos, tables.

What time to train

When exercising at home, many recommend exercising in the morning on an empty stomach. This is effective because the body consumes all evening energy during sleep, so morning workouts use the energy of fats. The right step to get rid of the fat layer on the stomach.

However, remember that in the morning the supply of glycogen (these are "canned" carbohydrates, energy reserve our body) is almost zero, therefore power training not recommended. Good for yoga, stretching, simple exercises without load. Monitor your well-being.

Perform exercises, observing the correct breathing technique: exhaling effort, inhaling muscle relaxation. The most effective training will not give the desired result without correct technique breathing.

How many times a week do you train?

Train regularly, but without fanaticism. The best option- 3 times in 7 days for 15-25 minutes, work out exercises for 10-20 repetitions, in 2-3 sets each. It is important not to take long breaks.

For what period can you pump up the press?

It all depends on the build of the body and the conscientiousness of the worker, before a month later, a miracle will not happen. Perfect press for a week, nothing more than a myth!

If the complexion is average - 1-2 months of hard training + proper nutrition And slim stomach ik as if by magic.

If a person has a body constitution prone to fullness: strength training + cardio (jogging in the morning, walking) + proper diet+ drying of the body.

How to pump up cubes and is it worth it?

Worth it or not, depends on your preferences: someone likes cubes, someone just toned tummy. Dieting and doing effective complex exercises collected in this article, you will pump up the press and make the tummy flat. If you want cubes, you can engage in this program with an increase in load (increasing the weight of equipment, the number of approaches, etc.), after 1.5-2 months of training, the cubes will appear. If you want to speed up the result, here is an express training scheme for cubes for 30 days in the photo.

Here is the second variation of the 30 day abs exercise program:

How to eat?

After training, refresh yourself with proteins or carbohydrates. The team of proteins are: boiled chicken, eggs, cottage cheese; carbohydrates - cereals. You should not eat heavy food in the morning: this will reduce all physical efforts to zero. Your diet should be 1/3 protein sources and 2/3 carbohydrate sources, vegetable fats. Eat small meals 5-6 times a day. Do not forget to drink 1.5 liters of water a day - it is good for the body and skin.

Let's remember!
1. Train in the morning, on an empty stomach, or after work, but not earlier than 1.5-2 hours after eating.
2. Conscientious sports labor 3 times in 7 days will be enough.
3. Eat right. Remember that before training you need to eat: about 1.5-2 hours.
4. Follow the conditions, and the elastic press will appear in 1-2 months.

Abs workout program at home for a week (table)

Day of the week	Exercises	Approaches	Replays	Inventory
Mon
	Warm up	20 minutes
	Letter V	3	10	Rug
	back arch	2-3	10	Rug
	Lying leg raise	3	10-15	Rug
	3-4	8-12	Dumbbells 1.5-3 kg. (bottles 1.5-3 l.)
Tue	Rest
Wed	Exercises for the press and arms
	Warm up	20 minutes
	Bike	3-4	10-15	Rug
	3	12-15	Chair, bench
	3	20-25	Dumbbells kg. (bottles 3l.)
	Harmonic	2	10-15	Rug
	Reduction of hands	3	10-15	Fitball (bench), dumbbells (bottles)
Thu	Rest
Fri	Exercises for the press and legs
	Warm up	20 minutes
	3-4	10-15	Rug
	3-4	15-20	Mat, ball
	Scissors	2-3	25-30	Rug
	Rise on toes		100*2	Dumbbells (bottles)
Sat	Rest
Sun	Rest

By training weekly for 1 - 2 months, you will find ideal flat tummy!

Now consider each exercise and learn the technique of execution.

Abs and back exercises

Letter V

Exercise "Letter V"

1. Lying on your back, stretch your straight arms above your head.

2. Raise straight legs and straight arms to form a V.

3 sets, 10 reps.

While doing this exercise, tighten your abdominal muscles.

back arch

1. Lying on your stomach, stretch your arms forward.

2. Raise the top of the case.

3. Fix in this position for 5 seconds, pull the spine.

2-3 sets, 10 reps.

Raise your body as high as possible. Two execution techniques: the position of the hands, as in the picture, or the arms along the body.

Exercises for the press and buttocks

Lying leg raise

1. Lie on your back, straighten up, turn your palms down.
2. Lift your legs off the floor and lock in a position perpendicular to the floor.
3. Lower your legs slowly.

3 sets, 10-15 reps.

Advice. To make it easier, put your hands under your buttocks, your knees can be slightly bent.

One of the most effective butt exercises. In fitness clubs, it is performed with dumbbells or a barbell; at home, sports equipment can be replaced with water bottles.

1. Keep the body straight, look ahead, buttocks and stomach are retracted.
2. Take a step while doing a squat. Shin bent leg parallel to the floor, the knee forms an angle of 90 ° relative to the floor and does not “peep out” in front of the foot.
3. Take a wide step and squat deep, at the lowest point, stop for 2-3 seconds.
4. Rise, pushing off a little with the supporting leg (lean on the heel).

3-4 sets, 8-12 reps (per leg), weight 1-3 kg.

Advice. Sit down on an inhale, stand up on an exhale. Do not rush, do the exercises slowly, honing the technique. You can perform all repetitions on each leg alternately, you can alternately.

If the exercise is difficult, try first to work it out without a load.

Exercises for the press and arms

Bike

1. Lie down on the mat, hands behind your head.
2. The legs are raised and bent at the knees.
3. Raise your upper body (head, neck, shoulders).
4. At the same time, straighten your right leg, twisting the body, turn to the left.
5. Then, straighten your left leg, turning to the right.

3-4 sets, 10-15 reps. When both legs have performed the same movement (right turn left, left turn right), it is one rep.

Advice. Do the "bike" on the floor, not on the couch! Relax the muscles of the neck, do not pull it with your hands: with your hands only lightly touch your head. The legs work, the buttocks are relatively fixed. Practice proper technique by practicing slowly.

To develop the correct technique, we recommend watching the video:

Push-ups from the bench (press + triceps)

1. Put your palms on a bench (chair, sofa), fingers are collected, look in front of you.
2. Tighten the abdominal muscles, this will remove the extra load from the back, the body is straight.
3. Bend over, bending your elbows, and touch the bench with your chest.
4. Straighten your elbows.

3 sets, 12-15 reps.

If it is difficult to perform the exercises, kneel down and start working in this position, it will be easier.

You'll need dumbbells, if you don't have them, water bottles are great.

1. Take the load and bend your elbows.
2. Place your feet hip-width apart, bend your knees slightly.
3. The body is tilted forward, bend the lower back.
4. From this position, we unbend our arms, shoulder joint does not move, only the elbow joint moves.
5. The back and press are tense.

3 sets, 20-25 reps, dumbbell weight 1 kg (or a bottle of water 0.5-1.5 liters).

Exercises for the press and chest

Harmonic

1. Lie on your back, legs raised and form a right angle, hands behind your head, shoulders raised.
2. Straighten your legs, tensing your abdominal muscles.
3. The neck is relaxed, we do not hold the head with our hands, we hold the upper body with the press.

2 sets, 10-15 reps.

Reduction of hands

1. Lie down on a bench (, chairs).
2. Take inventory, palms facing each other.
3. Spread your arms wide, bring them together without bending your elbows.

4 sets, 12-15 reps, weight 1-3 kg. (1-2 liter bottle).

At home, you can take water bottles instead of dumbbells, if there is no fitball, make up chairs or take a bench.

Exercises for the press and legs

1. Lying on your back, stretch your arms straight, relax your muscles.
2. Raise your shoulders, stretch your arms and toes.
3. Raise your legs and, tensing your muscles, stretch forward.

3-4 sets, 10-15 reps.

1. Take a ball of any diameter to form a right angle.
2. Lie on your back, bring your hands behind your head, feet on the ball.
3. Hold the ball under your knees, and lift yourself off the floor, tensing your muscles as much as possible.
4. Hold this position for 3-5 seconds.

3-4 sets, 15-20 reps.

Advice. If there is no ball at home, the exercise is performed in the same way, only with straight legs.

Scissors

1. Lying on your back, raise your legs 30 cm from the floor.
2. Perform cross leg swings.

2-3 sets, 25-30 reps.

This exercise tightens the oblique and lower abdominal muscles.

Rise on toes

1. Stand with your feet on a solid stand 8 cm high (wooden beam), your back is even.
2. We take a dumbbell in one hand, hold on to the support with the other.
3. Rise on toes, linger for 1-2 seconds and lower.

We perform: 100 repetitions (for each leg).

Summarize home workout for the press. Let's divide the above exercises for the press into two groups so that you can work purposefully:

Exercises for upper press

• Bike.
• Lying leg raise.
• Letter V.
• Back bend.

Exercises for lower press

• Scissors.
• Harmonic.

We advise you to watch the video - "Effective exercises for the press at home"

Effective exercises for the press in the gym

You can use the comprehensive ab exercise program shown in the table below. For a beginner who loads himself with weights, we advise you to pump the press in the gym 2 times a week, diluted with enhanced cardio warm-up.

Gym abs workout program

Day	Exercises	Approaches	Replays
Mon	3-4	15-20
	3-4	15-20
	jump rope	4-6 min
Tue	Rest
Wed	Run	15 minutes
	jump rope	7 min
Thu	Rest
Fri	2-3	10-15
	2-3	15-18
	3-4	15-18
	jump rope	4-6 min
Sat	Rest
Sun	Rest

1. Put your elbows on the crossbars, press your back against the pillow of the simulator.
2. Raise your legs, trying to touch your stomach with your thigh, your shoulders are motionless.
3. Lower your legs.

3-4 sets, 15-20 reps

Do not touch the floor with your feet until all repetitions are completed.

1. The slope of the bench is 30-40 °, put your hands behind your head.
2. Raise your head first, then your shoulders.
3. Do the lift, straining the press.

3-4 sets, 15-20 reps.

1. Choose a suitable weight (not too heavy 6-10 kg).
2. Take the rope, get down on your knees.
3. Arch your back, arms bent.
4. Lower yourself almost parallel to the floor, touching your chest with your chin.
5. Perform the exercise by tensing the abdominal muscles, no need to work with your hands .

2-3 sets, 10-15 reps.

1. Start with a light resistance weight (8-10kg).
2. Grasp the handles, put your feet under the rollers.
3. Raise your legs and twist the upper part of the body, the action occurs at the same time.
4. Take a 2-3 second pause.

2-3 sets, 15-18 reps.

1. Lie on the bench, grab the pillow of the simulator with your hands (over the edge).
2. Bend your legs slightly.
3. Raise your legs by working your abdominal muscles.
4. At the top, lift your butt off the bench.

3-4 sets, 15-18 reps.

An excellent selection of complex exercises for the press in the gym in this video:

These training programs will help you get a beautiful tummy very quickly. Don't forget to measure your results, take pictures and weigh yourself. Real fruits of labor: a slim body, thin waist and a tight press is the best reward.

We wish you fruitful and pleasant training!

The strong muscular frame of our torso allows us to perform complex movements, control intra-abdominal pressure and maintain correct posture. It connects all major muscle groups allowing them to work smoothly and correctly.

That is why all athletes include a set of exercises for the press at home in their daily routine.

Why you need a strong body

Being right in the middle human body, the press performs many functions. All internal organs rely on it, and if necessary, it becomes softer or harder, allowing the viscera to occupy a position convenient for their activities.

In addition, by performing a program of exercises for the press at home, a person becomes agile and stronger. This is due to the fact that the coordinated work of the upper and lower parts of the body depends on the strength of the body.

It is impossible not to note its role in organizing proper breathing. After all, it is the middle muscles of the press that are involved in the exhalation of the used air.

The structure of the press

To find effective exercises for the press at home, you need to roughly imagine its structure. Those 6-8 cubes that are located on the abdomen of athletes make up about half of the entire system.

The rectus abdominis muscles are divided into separate elements by aponeuroses of tendon tissue, due to which a peculiar pattern appears on the body.

These muscles are focused on flexion and arching of the spine in the frontal plane.

In addition, they act as a barrier between vital organs that are not covered by ribs.

The other part of the press is located on the sides. These are lateral and transverse muscles. They allow a person to bend the body to the sides and maintain balance.

Many athletes do not devote enough time to training this part, since it is not particularly noticeable from the outside.

But it is worth noting that she plays important role in moving sports, allowing the body to turn quickly and gently.

Do I need to pump the press

There are many theories about whether it is necessary to download the press or not. Depending on the type of activity and the goals pursued, the answer may be different.

So, strengthening exercises should be done by those involved in outdoor sports.

It is especially important to do them for those who are engaged in martial arts and sports dances, since without a strong body it is difficult to achieve well-coordinated movements of the upper and lower parts of the body.

But for those who work out in the gym and seek to gain muscle mass, the best exercises for the press at home is their absence. This is due to the fact that when power lifts barbells and squats, the abdominal muscles tense strongly enough to push for development.

In order to keep big weight, it is the rectus and oblique muscles of the body that work to the limit in order to maintain stability.

Additional training, according to professionals, in this case is not needed.

How to pump the press

In order to receive maximum amount the benefits of training, so that they give the result you expect, you need to understand the purpose of the training.

Someone strives for beauty and relief belly, someone needs to make it stronger for powerlifting and bodybuilding, and someone is engaged in martial arts and must be able to withstand strong blows into the body, each requires separate programs.

beautiful belly

These exercises for the press at home are suitable for men and women equally.

In this case, you need to concentrate on giving relief to the press. To do this, you need to combine approaches to increase the volume, and reduce the fat layer of the abdomen.

Training program

• Twisting on the floor with a weighting agent. For this purpose, a dumbbell or a bottle of water is suitable, it must be held at the level of the chin. Having fixed and slightly bending your legs, you need to raise the body to a vertical position.
• Hanging leg raises on the bar. If there is a joint at home that you can hang on, you need to do this and start raising your legs.
• In a standing position, spread your legs shoulder-width apart, taking the weighting agent in one hand, begin to lean towards the loaded arm. Only the body should bend.

2nd day - rest

• Side twists.
• Raising the legs lying on the floor.
• Bike. o Medicine ball crunches.

4th day - rest.

5th day - repeat of the 1st day.

Day 6.7 - rest.

These exercises for the press are suitable for girls at home. Their distinguishing features are a combination of approaches that increase mass and relief.

Force

Professional powerlifters use systems that contain strength exercises for the upper and lower press at home.

Their goal is to increase the mass of the muscles supporting the body. This increases the maximum working weight of the athlete.

To increase the strength of the abdominal muscles, you can use the program described earlier with one change.

The second day should include classes with a weighting agent. How more weight will be in the hands, the more tissue will be damaged in training.

The repair mechanism makes the break points thicker and stronger.

Strength

When an athlete needs his body to be able to take powerful, accentuated blows without causing much harm to internal organs, a special training system is needed.

On the Internet, you can find dozens of videos with exercises for the press at home, aimed at people involved in martial arts.

Weight set. In order for the frame to be stronger, it is necessary that the muscles close all the cracks in the body.

The more protection, the better. Therefore, one week should be spent on heavy power approaches with weights. Thanks to this, the body will be able to build up the necessary tissues.

Strengthening. The next week can be filled with the same exercises, only without weight. If lifting weights with the stomach was the main thing to do 20 repetitions for 3 sets, then here you need to do 3 sets to failure.

This means that you need to perform the exercises before burning, and a little more. During this period, the amount of adipose tissue in the muscles decreases, increasing its density.

Compression. Not many people know that the press of the same boxers is only slightly stronger than that of fitness athletes. They are able to withstand strong blows because they have trained their subconscious to respond to blows. Their abs can shrink for half a second so much that they become like stone.

In order to train your nervous system for such work, the third week should be devoted to exercises for the press at home, with photos and videos of which can be found on the network.

Twisting on the floor, at the top of which your friend should strike you in the body.

After the body has risen 45 degrees from the floor, you need to try to squeeze the press, which will be hit. It is necessary to start with mild pushes, over time I increase the strength.

The same, but hanging on the crossbar.

Starting position standing, fall, push up, stand up and get 3 blows to the body.

The program is designed for 3 months, after which you can remove the week with weights. This is necessary so as not to reduce the agility of the body. Otherwise, the athlete will lose in dexterity and mobility.

You can do all the exercises in a row to work out the abdominal muscles well, or choose a few suitable ones and include them in your workout.

1. Crease to the legs

• Lie on your back, raise your legs and arms at a right angle.
• Lift your shoulders and pelvis off the floor, touch your feet with your fingertips.
• Slowly lower yourself back to the floor.
• Repeat 20 times.

• Lie on your back, pull your navel towards your spine and press your lower back to the floor.
• Raise both legs up to an angle of 45 degrees, point out the toes.
• Start slowly crossing your legs. Do 10-15 reps for each.
• You can complicate the exercise by throwing loops on your legs.

3. Frog crunches

• Sit on the floor with your weight on your sitting bones. Lean back to maintain balance, bend your knees and lift your feet off the floor.
• Exhale, pull your navel towards your spine and lean back, opening your arms and straightening your legs.
• Inhale as you return to the starting position with your knees at your chest.
• Repeat 20 times.

• Lie on the floor, press your lower back to the floor, put your hands behind your head.
• Pull your knees up to your chest and lift your shoulder blades off the floor.
• Straighten your right leg low off the floor, and turn your body in left side touching the left knee with the right elbow. In this movement, the entire chest turns, not just the elbow.
• Do the exercise on the other side. This is one repetition.
• Do 25 reps.

• Lie on the floor, place your arms on either side of your body, palms down.
• Raise your legs, bent at the knees, so that they are located at chest level.
• Lift your hips off the floor, lifting your legs higher.
• Lower your legs back to the floor and repeat 2-3 times.
• Do not use momentum, the movement must be made due to the muscles, so do it slowly.

• Lie on the floor, stretch your legs, arms along the torso.
• Raise your legs and shoulders low from the floor - this is the starting position.
• Raise the body with a straight back and legs bent at the knees, only the pelvis remains on the floor.
• Return to starting position and repeat 25 times.

• Sit on the floor, bend your knees, put your feet on your heels, tilt your body back, your back is straight.
• Keeping your hands in front of your chest, turn your body to the right, then to the left - this is one repetition.
• Do the exercise 15 times.
• If you want to complicate the exercise, lift your feet off the floor.

• Lie on your back, raise your straight legs and arms up, tear your upper back off the floor, stretch your hands to your feet.
• Lower your legs to a 45-degree angle, and place your hands behind your head. Do not lower your shoulders to the floor, press your lower back to the mat.
• Repeat the movement, stretching your hands to your feet.
• Do 10 reps.

9. Half banana

• Lie on the floor, straighten your legs, stretch your arms in front of you.
• With an exhalation, lift the body and the left leg, hands tend to the left foot. Lock the pose in the extreme position and slowly come back.
• Repeat the twist on the other leg.
• Continuing to alternate sides, repeat 20 times.

• Lie on the floor, straighten your legs, put your hands along the body.
• Slowly raise your body and right leg. Turn your body to the right and touch your right foot with your left hand. Hold for one second.
• Slowly lower yourself back to the starting position and repeat on the other side.
• Perform the exercise 15 times, alternating sides.

• Stand on the side on the forearm, remove the other hand behind the head.
• With an exhalation, draw in the stomach, pulling the navel to the spine, turn the body to the floor and pull the elbow of the free hand to the supporting wrist.
• With an inhale, return to the starting position and repeat seven more times on this side and eight on the other.

12. Slow leg raise

• Lie on the floor, lift straight legs up, arms along the body.
• Press the lower back to the floor, slowly lower both legs, then just as slowly raise them. The slower you move, the harder the exercise.
• Repeat 10-15 times.
• If you want to make the exercise more difficult, do not lower your legs to the floor, hold them at an angle of 20-30 degrees, and then raise them again. In this case, the abdominal muscles will not relax throughout the exercise.

• Lie on your stomach, raise your arms above your head. Stretch your belly to protect and lengthen your lower back. Raise straight legs, arms and head.
• Raise your right leg and left arm a little higher, then lower them lower and lift your left leg and right arm.
• Continue slowly alternating arms and legs, do not dangle, keep the body in place.
• Repeat 20 times.

If you want to increase the load, try a medicine ball or. And don't forget your diet! Even super-intensive exercises will not give you a beautiful relief press without.

The beach season is just around the corner, and you still can't see the embossed cubes on your stomach? Don't be upset! We will help you quickly and effectively pump up the press without resorting to the help of a professional fitness trainer.

How to start working on an aesthetic appearance of the abdomen?

Each successful result is based on a developed plan and analysis of its implementation. This statement concerns not only sports education, but absolutely all spheres of life.

Before drawing up an action plan for pumping up the abdominal muscles, let's touch on physiology a little.

What we call "abs", anatomy classifies as "abdominal muscles". Perfect shape belly create:

• Rectus abdominal muscles;
• Oblique abdominal muscles.

Sports coaches consider the press in a slightly different way:

• Upper press;
• oblique muscles;
• Lower press.

It is necessary to know these nuances in order to determine which area you need to focus work on, because various exercises involve only certain muscle groups, and only in some cases the entire muscle corset complex.

Let us explain in more detail how the muscles are visualized when looking at the abdominal part of the body.

• What is usually called "cubes" is top part longitudinal muscle of the abdomen. Great news for those who are worried that they will not have time to bring their figure into proper shape by the season of tops and T-shirts, there will be a message that this part is the easiest to train and after literally two or three weeks of systematic training, you can boast of the emerging relief in the zone from the ribs to the navel.
• The most difficult thing is to bring the lower abdomen to the ideal. This is due to the following reasons:

• physiologically, the largest fat deposits are located here, which, when losing weight, do not want to “say goodbye” to the body longer than all other deposits;
• you can tone the bottom of the rectus muscle only with direct exercises with high intensity;
• the correct execution of the necessary complexes is achieved only as a result of long-term practice.

• The oblique muscles of the abdomen outline the waist and are a barrier to internal organs abdominal cavity. They are used when turning the body and are a support when lifting weights.

Thus, after studying the “mat part”, you can proceed to the choice of exercises for the press.

Types of loads on the abdominal muscles

Men - masculinity, women - femininity

In order for the whole belly to look aesthetically pleasing, it is necessary to work on it in a complex manner.

With any type of training, the load should be distributed over the entire body, otherwise the result will not be noticeable even after a year of overwork. This does not mean that if you want to pump up the cubes, you need to do an hour of squatting with a barbell. This is a call to attention that the whole body needs to be worked out, however, the greatest effort should be directed to the most problem area(in our case, the stomach).

An arsenal of exercises that can help make your abs enviable does not fit into several volumes of a sports manual. Despite the fact that not all loads give a quick result, everyone can achieve it by choosing a program that best suits their goals and capabilities.

Among the exercises for the press you will find:

• Strength exercises (just you and your abs);
• Weight exercises (dumbbells, pancakes, etc.);
• Exercises with sports equipment (bar, gymnastic elastic bands or rollers, fitball, etc.);
• Gym exercises.

All opinions that work on specialized devices will bring greater result than doing at home. According to observations, among the most effective exercises, the majority are basic ones, for which no additional items are used.

Depending on the type of load, it is performed in a prone position, sitting, reclining, with a negative angle of inclination (for example, hanging on a horizontal bar or placing a pillow under the pelvis), as well as standing.

If you like any exercise with equipment that you don't have, don't immediately run to the sports shop or gym. Many devices can be perfectly replaced with improvised means.

Good instead of dumbbells plastic bottles with different filling (sand, water, etc.). Owners of scrap metal can easily replace the neck with it, and pancakes at home can be represented by tight rectangular plastic bags filled with sand (or, for example, any cereal).

In a word, if you want to achieve a result, look for all possible means, and not excuses to postpone training indefinitely.

TOP 10 abdominal exercises for home

Imagine exercises that, through numerous observations, are recognized as the most effective in the fight for a flat stomach and give the fastest results.

Full twists

Basic moments:

• It is performed in a horizontal position on the back;
• To perform, you need a flat horizontal surface and a mat (any dense rug is possible);
• During execution, the rectus muscles of the press are worked out.

Execution technique

Take, as indicated in paragraph 1 of the main points, the position of the legs shoulder-width apart, bend at the knees, feet and pelvis firmly pressed to the floor, arms bent at the elbows, palms touching the back of the head.

At the expense of times, we begin to smoothly rise up until the chin touches the knees (or to the maximum height available in your case). On the count of two, we lower ourselves to a position where the lower back touches the floor (Not to the original! The shoulder blades should not lie on the surface!).

We do at least 10 twists, after which we return to the starting position for a minute, straighten our legs, relax the muscles as much as possible and proceed to the second approach.

For beginners, three sets of 10 repetitions are enough. We increase the amount when we stop feeling the load.

Incomplete crunches

The main points are identical to the first exercise, only the upper part of the rectus muscle is worked out more intensively.

Execution technique

We accept the starting position as in exercise 1.

At the expense of times, we raise the body to a height at which the maximum burning sensation is felt in the upper part of the press (we tear off the lower back 10-15 centimeters from the floor). On the count of two, we lower the lumbar region to a horizontal position (the shoulder blades still remain in the air).

Repeat twisting 10 times, rest, do two more approaches.

Exercise "Scissors" (horizontal)

Highlights: see exercise 1. The abdominal part of the abdomen (the bottom of the rectus muscle) is being worked out.

Execution technique

We take the starting position lying on our back, legs straight, arms straightened along the body, palms down.

We tear off the legs from the floor by 10-15 centimeters, spread them apart. On the count of times, we bring our legs together, bringing the left over the right, we spread our legs. On the count of two, we reduce again, bringing the right over the left.

It is necessary to perform breeding-mixing quickly.

We repeat the exercise for 20 seconds, then lower our legs, rest, repeat two more times.

Bicycle (or stairs)

Highlights: see exercise 1. The entire rectus muscle is being worked out, and coordination of movements is also improving.

Execution technique

Starting position lying on your back, legs straight, arms behind your head, elbows bent.

We tear off the shoulder blades from the floor. We raise our legs by 10-15 centimeters. Alternately bend the legs at the knee and reach for the opposite elbow until they touch. We repeat with the second leg too.

Repeat the exercise for 30 seconds - break - two more approaches.

"Scissors" vertical or "Diver"

Highlights: see exercise 1. We are working on the lower press.

Execution technique

Lying on the back, arms along the body, palms touching the hips, legs straight. We tear off the legs from the floor to a height of 10 centimeters. On the count of times we raise the right leg up by 20-30 centimeters, on the count of two - we change the legs in places (we raise the left, and lower the right to the original level).

We continue to perform such swings for 30 seconds. We rest for 1.5 - 2 minutes, do two more approaches.

Basic moments:

• It is performed in the position of emphasis lying on the elbows;
• To perform, you need a flat surface and a karemat;
• During the exercise, the load is distributed to all the muscles of the body (due to this effect, the plank is a favorite type of load for most trainers and is included in almost all training programs in the gym).

Execution technique

We take a position lying on our stomach, leaning on bent elbows and socks. The whole body should be in the same plane (this is the most important moment of the exercise!) - legs, buttocks, back, head - one straight line.

The plank is performed for endurance. We start with 20 seconds, every day we increase all approaches by 10 seconds. The execution time is not limited. You can stand 10 minutes - great, 12 - even better. Every minute spent in the "plank" forges your perfect body.

Oblique twists with bent legs

Basic moments : see exercise 1. The main effort is directed to the rectus abdominis muscles.

Execution technique

Starting position lying on your back, arms bent at the elbows, palms touching the back of the head, chin pointing up, legs bent at the knees at an angle of 90 degrees relative to the body.

Within 30 seconds, we stretch the right elbow to the left knee, while the right leg is in a bent position. For the next 30 seconds, switch arms and legs. We perform the exercise in two sets for each pair of arms and legs.

Straight crunches with bent legs

Highlights: see exercise 1. The lower section of the rectus abdominis is being worked out.

Execution technique

The starting position is lying on your back, legs are bent and raised up at a right angle relative to the body. Arms are straight, extended forward. On the count of times we raise the body towards the knees, on the count of two we lower the back to the floor to the area of ​​​​the shoulder blades.

We repeat the exercise 15 times, rest for 1.5 minutes, do two more approaches.

Basic moments:

• Requires a hard flat horizontal surface, dense mat;
• It is performed in the supine position;
• The oblique muscles of the abdomen are being worked out.

Execution technique

Starting position lying on your back, legs bent at the knees, feet firmly pressed to the floor, arms bent at the elbows, elbows apart, palms in the back of the head.

On the count of times, it tears off the shoulder blades 10 centimeters from the floor and stretches with the right elbow to the side of the right knee. On the count of two, we return to a level position. On the count of three, we stretch the left elbow to the side of the left knee, on the count of four, we straighten up.

We do only three sets of 16 times.

Highlights: see exercise 6. The entire muscle corset is being worked out.

Execution technique

We take the position of emphasis, lying on the elbows, feet on the toes. On the count of times, we tear off the right hand from the floor and pull it up. In this case, the body must be in the same plane. The right leg lies on the left (the support is the left elbow and the lateral part of the left foot).

On the count of two, we return to the prone position. On the count of three, raise your left hand. Back on the count of four. We repeat the exercise three sets of 20 times.

To achieve the result, the exercises must be performed in a complex. In this case, it is not necessary to perform the entire complex at once. You can practice in the morning and in the evening, doing five different exercises. Or load alternately one and the other muscles.

Things to Consider Before Starting a Lesson

Starting training, you need to perform some "preludes":

• Before any kind of sports load, it is necessary to warm up the muscles in order to avoid injury. To do this, you can jump for five minutes on a rope, run a couple of kilometers (at home you can do all this on the spot, and you can jump without using a rope), and also use an elliptical trainer and a bicycle to warm up. This rule should not be ignored. In case of injury (even minor), your exercises will have to be postponed until the microcracks in the abdominal muscles have completely healed.
• It is not recommended to exercise on an empty stomach. However, you should not overeat before exercising (it can cause heaviness, nausea and vomiting). We will ideally eat 1.5-2 hours before the start of the training (it is advisable to eat carbohydrates - porridge, fruits, they will provide the body with the necessary energy).
• When doing exercises, you should feel the load. And the sensations should be exactly in the place, on the tension of which the technique is directed. Otherwise, you are working in vain or even to the detriment of the body (the most common mistake when twisting is tension lumbar, and not the press, this situation can be avoided if you ensure that the back is in a slightly bent (hunched) position during execution).

• If you exercise regularly for a long period of time, you will begin to notice that the feeling of fatigue comes faster. No matter how strange it may be, but this is a direct indication that you are going in the right direction - fatigue is an indicator of drying and “defatting” of the muscle.
• During training, you need to drink. This does not mean that after each approach you should drink 0.5 of water. Enough 200 grams of liquid in small sips for the entire workout, but without fail! All harmful substances come out only with water (with sweat), and you also need to remember that each molecule of water that leaves the body during the session removes two molecules of fat with it.
• After training, you can not eat food for 1.5 hours. However, if your main goal is not to lose weight, 20-30 minutes after the end of the session, you can drink a glass of juice or eat some fruit to close the “carbohydrate window”. Its occurrence is a consequence of high energy consumption. Working on relief, after 1.5 hours it is recommended to eat a portion of protein foods.
• In order for the effect to be noticeable as soon as possible, classes should be regular. But you need to remember that there is “woe from the mind” and not overdo it. Unless you're aiming for a bikini fitness contest, 3-4 workouts per week will be enough.

Various techniques to achieve certain results

Above we have given the TOP 10 most effective exercises for the press. The description lists standard techniques. However, sports science does not stand still, and through numerous studies, experiments and observations, it was concluded that if you perform the same exercises for different methods, you can achieve different results.

Thus, if you have decided on the goal, check out the "means":

• If you have a big enough body fat, the first thing to get the visual visibility of the cubes, you need to get rid of it. The best fat-burning effect is the intensive performance of any exercise, when you will feel a slightly painful burning sensation in the area being worked out.
• Also overcome the excess body fat weight training will help. For example, with simple twists, pick up a dumbbell (or a half-liter bottle of sand) and perform the technique with your arms crossed over your chest with a weighting agent.
• Your goal is to increase strength and endurance? Perform the entire complex slowly, lingering for 5-7 seconds at the peaks of muscle tension.
• The enemy of extra centimeters is also considered circuit training- when all exercises are performed in a circle in one approach with a minimum break between position changes. At least five circles must be completed, it is desirable that each subsequent circle be completed faster than the previous one.

Breathing is the key to success

One of the main aspects of performing exercises to achieve results is correct breathing. No wonder some professional athletes devote some time to training on breathing technique.

The importance of inhaling and exhaling on time is due to the following:

• With intense exercise, the body's oxygen consumption and carbon dioxide increase sharply. For normal gas exchange, it is necessary to inhale and exhale while tensing and relaxing the muscles, respectively.
• Oxygen is directly involved in the destruction of body fat.
• An excess of carbon dioxide can lead to oxygen starvation, weakness and loss of consciousness.
• One of the main goals sports activities- Boost your metabolism. With a lack of oxygen, you will get a directly proportional effect - a slowdown in metabolic processes.
• A high content of CO2 in the blood leads to an increase in pressure with all the ensuing consequences.

So, breathe properly while sports loads not just recommended, but necessary, so as not to cause irreparable harm to your body.

So, for full saturation with oxygen, breaths should be uniform, full (not choppy), maximizing the use of the lower sections of the lungs.

In all complexes, inhalations are made through the nose - exhalations through the mouth. The most common breathing technique is 4 counts for each fraction.

When working with weight, it is strictly forbidden to hold your breath. Such recklessness leads to sharp jumps in pressure and stress on the heart.

Remember to listen to your body while exercising. Nature is smarter than all sciences. If you feel that, despite proper breathing, you still do not have enough air and there is a feeling that you cannot breathe, you need to stop and rest. It is allowed to continue training only at a pace reduced to a comfortable state.

Before starting to exercise, ventilate the room where your exercises will take place. If weather permits, exercise outside outdoors. It is strictly forbidden to conduct training in stuffy rooms. From the lack of oxygen, the heart rate rises significantly and performance decreases.