Everyone who purposefully visits gym to form the body of your dreams, they will confirm that the most difficult thing is to pump up a beautiful abs, which would be adorned with sculpted muscles. The main difficulty is that on the way to your cherished dream there are always fat accumulations in this part of the body.
Moreover, even small amounts of deposits can significantly spoil the picture. Therefore, if you set yourself the goal of becoming the owner of sculpted abs, you need to remember that a lot depends on nutrition. But in the conditions of correction of the daily diet, they will help to achieve the goal special exercises to strengthen the press .
As already mentioned, strengthening the abdominal muscles through regular training will have obvious results only if fat deposits in this area are kept to a minimum. To do this, it is imperative to adjust your daily diet, replacing fatty, fried and sweet foods with protein and fiber.
Special exercises will also help you achieve your desired results faster:
- The simplest and most famous exercise for burning calories and strengthening muscles is considered to be the “cyclist”, which involves simulating the corresponding movements with your legs. You can perform this exercise both in a sitting and lying position.
- Raising straight legs. Both sitting and lying positions are also suitable for performing this exercise.
- An exercise called “scissors.” It is difficult to find a person who is not familiar with this exercise from school years, for which you should lie on the floor and alternately cross your straightened legs, holding them in weight.
- This exercise consists of sequentially changing positions. So, first you should lie on the floor, and then take sitting position, bending your legs, and return to starting position.
- You need to take the starting position, kneeling, and begin to bend backwards. At the same time, it is important to ensure that hip joints were in an extended position.
- You need to lie on your stomach, and then begin to reproduce the actions of raising the abdominal wall. When lifting, be sure to hold for 5 seconds.
- For the starting position, you should stand on all fours. The exercise involves drawing in the abdominal wall with a slight arching of the back. You should stay in this position for at least 5 seconds. After this, you need to relax and repeat the exercise.
- You should lie on your back and place your arms, bent at the elbows, behind your head. After this, you need to simultaneously raise your head and shoulders, holding this position for about 5 seconds. After a short relaxation, the exercise must be repeated.
Each of the exercises is quite effective, but the results will only be visible with regular training. It is recommended to repeat each exercise about 15 times.
Strengthening your abdominal muscles can be done not only during training. For example, throughout the day you should periodically draw in abdominal wall, repeating the steps at least 5 times.
Abdominal Strengthening: Exercises
The set of following exercises is aimed directly at forming relief press. Strengthening the abdominal muscles can also be achieved through walking and running, which involves raising the hips high, bending over, and raising the lower extremities.
Muscle strengthening abdominals will provide the following exercises:
- To take the starting position, you need to stand with your feet shoulder-width apart, after which you should slowly bend forward, trying to touch the floor with your fingertips. You need to monitor the position of your knees, which are strictly forbidden to bend. Ten repetitions are enough to get the desired result.
- The starting position is the same, and the exercise involves alternate raising straightened legs forward. At the same time, you should extend both arms, trying to touch your toes with your toes.
- To perform this exercise, you need to lie on your back, and your arms should be spread to the sides so that your palms touch the floor. Straightened legs should be slowly raised up and bent behind the head, touching the floor with your toes. It is recommended to repeat the exercise no more than 5 times.
- You need to lie on the floor and bend your knees, resting your feet on the floor. Arms should be extended along the body. The exercise involves raising your head so that your chin is as close to your chest as possible. At the same time as your head, you need to raise your arms and alternately reach right hand to the right foot and the left to the left. You need to make sure that your shoulders are also slightly raised during the exercise.
Conclusion!
The above exercises aimed at strengthening the abs are considered simple and at the same time effective. A video about the step-by-step implementation of each exercise will allow you to avoid many mistakes and achieve the intended results on the way to the figure of your dreams.
Video about ways to pump up abs for beginners
The human abdominal muscles consist of the external obliques, internal obliques and the rectus muscle, which has two parts. It is this rectus muscle that is defined as the press in the general sense. With intensive training, “cubes” formed by tendons appear.
Most people, when pumping their abdominal muscles, pay attention only to the rectus muscle. But if you want to achieve really good results, then you should perform a whole set of exercises aimed at pumping other abdominal muscles, including membrane ones, which should definitely be strengthened.
Exercises to strengthen your abdominal muscles
Let's consider basic exercises aimed at women:
- Leg raises on the horizontal bar. This exercise will be ideal for those who are wondering how to strengthen the membrane abdominal muscle. So, hang on the horizontal bar with your arms straight. Now try to raise your legs straight at the knees as high as you can. The exercise should be performed in 4 sets of 10-12 repetitions.
Dissatisfaction with your own figure can ultimately lead to constant stress, so you shouldn’t put off exercising until next time. Moreover, you can perform exercises not only in the gym, but also in any available conditions. Good trainer for the press, for example, parallel bars and a horizontal bar at home or at the nearest stadium will serve.
Advice! If it is difficult for you to do such lifts slowly, then at first you can swing your legs or help yourself by swinging. Over time, the muscles will strengthen and the exercise will become much easier.
- Twisting. A basic exercise that is quite simple to perform. Women often strengthen their abdominal muscles through this exercise. Lie on your back. Bend your knees and your hands at your elbows, placing them behind your neck. Now lift up slowly top part torso to leg, then just as slowly lower to the starting position. You need to perform the exercise in three sets of 40 repetitions each. As you perform, make sure your legs remain motionless.
- Diagonal twist. If the previous exercise was aimed at pumping the rectus abdominis muscle, then this allows you to pump up the oblique muscles. To begin, you should take the same starting position as in the previous exercise. But in this case, you need to try to touch your left elbow to your right knee, then return to the starting position and stretch your right elbow to your left knee. At the same time, both elbows and knees are movable. The exercise should be performed in 3 sets containing 20 repetitions in each direction.
- A great way to strengthen your abdominal muscles while standing is to use dumbbells. The exercise involves bending to the side with a dumbbell in the opposite hand. Holding a dumbbell in your right hand, place your feet shoulder-width apart. Now try to bend to the left as much as possible. Hold at the bottom for a couple of seconds and return to the starting position. After 20 repetitions, transfer the dumbbell to the other hand and bend in the other direction.
In order to achieve positive results as quickly as possible, you should adhere to the following rules:
- Exercise regularly. Only regular training will allow you to quickly achieve positive results. Even when pain you should not stop studying.
- Eat right. It is best to eat often, but in small portions. You shouldn't overeat.
- Lead an active lifestyle. This is especially true for people with sedentary jobs.
Conclusion
The video shows exercises to strengthen the abdominal muscles
The above set of exercises is intended for anyone who is interested in how to strengthen their abdominal muscles. The main thing is to follow correct execution and practice regularly. In this case, the result will not take long to arrive.
Reading time: 29 min
Do you dream of losing weight in your belly, getting rid of your sides and reducing your waist? Start doing exercises for a flat stomach at home today! To train your abs, you will need minimal equipment and some free space in the room.
We offer you a selection of high-quality exercises for the abdominal muscles, which is guaranteed to help you tighten your abs and get rid of waist fat.
Abdominal exercises: what is important to know
Before moving on to a selection of exercises for the abdomen at home, it is worth emphasizing that weight loss occurs only when you consume less food than the body is able to spend on energy (that is, you eat within a calorie deficit). If you do not follow dietary restrictions, then fat layer will not decrease even with daily exercises on the abdominal muscles.
Therefore for effective weight loss Three factors are important in the abdominal area:
- Calorie deficit and proper nutrition
- Workouts to tone your abdominal muscles
- Cardio training to burn fat
Rules for training for the abdomen at home:
- If you want to achieve a flat stomach in a short time, then your workout should include cardio exercises to burn fat And exercises to tone the abdominal muscles. Therefore, the workout plan for a flat stomach can be divided into two parts: cardio workout (15-20 minutes) and exercises for everything muscle corset(15-20 minutes). The second part includes exercises for the abdomen on your back, standing, in a plank - at your discretion. It is advisable that the exercise program be as varied as possible.
- The total time of such a set of exercises for the abdomen is 30-40 minutes, you need to practice 2-3 times a week. Of course, you can train more often or less often depending on your goals and problem areas.
- Before abdominal training, it is advisable to perform, after training - to perform.
- If you want to lose belly fat faster, then it is always better to focus on cardio workouts. This is always more effective for burning fat than just doing abs. Be sure to check out ours.
- For more efficient combustion belly fat, it is also advisable to increase daily activity: walk more, take regular walks, use transport less, choose active species rest on weekends. Popular modern gadgets that track activity throughout the day can be your good assistant in this matter. For example, .
- For some abdominal exercises, you may need dumbbells. They can be replaced if desired plastic bottles with water or sand. Among the useful fitness equipment for losing belly fat, also pay attention to the fitball and kettlebell.
- Contrary to popular belief, training in food films will not help you lose weight faster in the abdominal area. In addition, this practice puts a strain on the heart, while the film does not affect the reduction of fat at all.
If you want to work not only on your abdominal muscles, but on your entire body, then check out our other selections effective exercises:
- Top 50 most effective leg exercises at home
- Top 20 arm exercises at home for women
Exercise plan for a flat stomach
Exercises can be chosen from those presented below. You can alternate exercises, swap them around or add new ones.
- Cardio exercises(15-20 minutes): 5 exercises according to the scheme 30 seconds work - 30 seconds rest or 45 seconds work – 15 seconds rest, repeat the exercises in 3 circles, 1-2 minutes of rest between circles.
- Standing exercises + back exercises or
- Planks + exercises lying on your stomach(10-12 minutes): 8-10 exercises according to the scheme 40 seconds work – 20 seconds rest or 50 seconds work – 10 seconds rest. After every fourth or fifth exercise, you can take a short break.
Cardio exercises for the abdomen
Cardio exercises for the abdomen will help you burn more calories, speed up your metabolism, start fat burning processes and strengthen your abdominal muscles. It is better to perform cardio exercises in interval mode, for example, 30 seconds of intense work + 30 seconds of rest (or in Tabata mode), this will help make the workout much more effective.
If you have health contraindications, simply do the exercises without jumping or running, while trying to maintain high speed . For example, instead of exercising simply pull your knees toward your chest in a plank position. The most important thing in cardio training is to maintain your heart rate in the fat-burning zone, and not to perform impact exercises.
8. Burpees (can be done without push-ups)
Exercises for abdominal muscles on the back
The most common exercises for a flat stomach are exercises lying on your back - variations of crunches, leg raises, pulling your knees to your chest, etc. The advantage of such exercises is that they help pump up target muscles abdomen (straight and oblique), which means making your stomach flat and toned. While performing the exercise on your back, your stomach should be tucked in and your back should be pressed to the floor. You cannot arch your back, lift your lower back off the floor or make jerking movements, otherwise there is a risk of injury. Try to pull your navel toward your spine and perform the exercises gently and thoughtfully.
Also note that these exercises for a flat stomach should be treated with extreme caution if you have spinal problems. Various variations of crunches put stress on the back and lower back, so such exercises for the abdomen can cause pain or discomfort in this area of the body. If you experience pain while performing abdominal exercises on your back, then it is better not to practice them temporarily. Replace them with standing abdominal exercises and planks (discussed below). After strengthening the muscle corset, you can return to these exercises.
2. Twisting with your foot touching the floor
5. Oblique twists to the leg
9. Bicycle with legs extended
Plank exercises for abdominal muscles
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Exercises for abdominal muscles while standing
Great alternative for more traditional exercises for the abdomen on the floor are exercises that are performed in a standing position. During such exercises there is less chance incorrect position back, which means less risk of injuries and exacerbations. To begin with, it is not necessary to perform exercises with dumbbells; you can start training without additional equipment.
Health
If you decided to read this article in the hope that it will tell you some wonderful secret, knowing which, you will fall asleep with a cellulite tummy and wake up with abs no worse than those of some famous athlete, then you will probably be disappointed . And not only because such a technique does not exist in this article. But because it does not exist in nature at all. All these advertisements promising flat stomach in a week, nothing more than lies designed to make you buy useless "couch" exercise equipment, which supposedly can be used almost in a dream.
Are you upset? No need. Still, there is some benefit in this article. But the benefits are for those girls and women who intend to make efforts and not just believe in fairy tales. Yes, to get rid of belly fat and strengthen your abdominal muscles, you need to make an effort. But the question is how exactly to apply them so that exercises for training the abdominal and back muscles become more effective, and the result appeared faster. First, you should know that in order to shape your abdominal muscles, you need to train more than just the rectus abdominis muscle. It is necessary to do a whole set of exercises that involve all the so-called deep muscles. For nice abs also important transverse muscles belly. These horizontal abdominal muscles literally encircle your torso. So, if you correctly distribute efforts to achieve your goal, then as a result, you will get not only a beautiful tummy, which you won’t be ashamed to expose on the beach in hot weather, but also strengthen psoas muscles, sacrum and improve general condition body.
As for the exercises, they are quite simple, but taken together they are very effective. These exercises may be called differently in different sources., but the point is not in the name, but in how focused they are on the main goal - a flat healthy stomach. As for the number of approaches and executions - a lot depends on individual characteristics. Ideally, of course, you should perform two sets of each exercise; each approach involves 10-15 repetitions. Working out two to three times a week (so that the break between classes is one day), you will be able to see the results of your work in 2-4 weeks. Moreover, not just anywhere, but on own body. But don’t get too worked up right away. The main thing is the first step. So, let's move on to the exercises.
1. Lowering your legs
Starting position: you lie on your back, arms folded on your chest, legs straightened and raised up so that they are perpendicular to the floor, while your feet are parallel to the floor. Raise your head slightly off the floor so that you can see your hips. Then, while inhaling, lower one leg so that a few centimeters remain to the floor. Exhale and return your leg to the starting position. Then repeat the same with the second leg. It will be quite hard at first(especially do not lower your legs all the way to the floor when performing the exercise). To begin with, do 4-6 repetitions with legs bent, and then gradually increase their number to 10-15 and strive to straighten your legs along the way.
2. Support lying on your forearms
Starting position: the body is turned face down; arms are bent at the elbows. You lie, but not on your stomach, but on your forearms in such a way that they are directed along the body, and your elbows are just under your shoulders. To make it a little easier, open palms can rest on the floor to increase the supporting surface area. The feet are positioned perpendicular to the floor, the legs are also straightened and the thumbs (or just toes) rest on the floor. Raise your head so that the line of the back of your head is a continuation of the line of your back and legs, and your face is parallel to the floor. Actually, this is the whole exercise. The task is to keep the body parallel to the floor (without sagging or raising the pelvis) for 15 to 20 seconds. To start, try doing 3 approaches. This exercise, borrowed, by the way, from yogis, is aimed not only at strengthening the abdominal muscles, but also at strengthening the lumbar region.
3. Bicycle
Starting position: You lie face up on the floor, legs straight, hands clasped loosely behind your head, elbows out to the sides parallel to the floor. Bend right leg at the knee and bring your thigh as close to your chest as possible. At the same moment, slowly stretch your left elbow, turning it inward, towards your right knee. As soon as you feel slight discomfort, stop stretching. Stay in this position for a while, then return to the starting position. Repeat the same combination with your left leg and right arm. Remember - when performing this exercise, your back should bend, but not your neck!
4. Squat with leg raises
Starting position: you lie on your back, your legs are also straightened parallel to the floor. The arms are extended along the body, palms down. While trying to keep your back straight, simultaneously lift your legs and upper body so that your hands reach toward your knees and you balance on your tailbone. Hands, while rising, must still maintain a position parallel to the floor. Your body and legs should strive to form a "V" shape. Try to hold this position for just a couple of seconds, then slowly lower yourself to the floor. If this exercise If this is difficult for you (which is usually typical for beginners), you can bend your legs a little at the knees.
5. Gimlet
Starting position: You lie on your back with your arms parallel to the floor, palms down. The legs are also straightened and lie on the floor. Trying not to bend my legs, lift them so that they take a vertical position in relation to the floor and, accordingly, your body. Then, while also trying to keep your upper body motionless on the floor, try to lift your sacrum a little off the floor, tilting both raised legs to the right at the same time. Stay in this position for a little while. Then return to the starting position. Repeat the exercise again just tilting your legs to the left when raising the sacrum.
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Lying on the floor, bend your legs and place your feet on the floor. Hands on the floor along the body. Raise your head, lowering your chin to your chest, raise your arms low so that they are parallel to the floor. Stretch your right hand toward your right heel, simultaneously lifting your shoulders and left shoulder blade (if possible) off the floor. Come back without lowering your head to the floor and reach with your left hand towards your left heel, lifting your shoulders and right shoulder blade accordingly.
Do 5 sets of 4-6 times. If your neck gets tired, lower your chin. If your neck hurts, then support it with one hand and do it 4-5 times in one direction, and then change hands.
Mill
The starting position is the same: you lie on your back, legs bent and standing on the floor. However, your arms need to be bent and placed under your neck. Lift your left knee, simultaneously lift your head, arms and shoulders off the floor and point your chest towards this knee. Lower yourself and repeat the rise right side along with the right knee.
Do 4 sets of 10 reps each (5 on each knee).
Fold
The starting position is the same. Spread your legs slightly apart. Place one hand under your neck and extend the other between your legs. Lowering your head onto your chest, raise your shoulders and shoulder blades, and stretch your straight arm forward towards your heels.
Do 6-8 times and change hands. Perform 4 such approaches (one approach is exercises on both arms).
Scissors
Lying on your back, stretch your legs, arms along your body. Lean lightly on your palms and press your lower back to the floor. Make sure that she does not leave the floor during the entire exercise. Raise your right leg straight up vertically. Attach the left one to it. Lower the right one down to the floor and follow it with the left one. Start the next movement with your left leg up. Continue like this: always lift the leg that was last placed on the floor first.
Do 5 sets of 10-12 full cycles on each leg.
Twist
Starting position - as in the previous exercise. The legs are extended, the lower back is pressed to the floor, the palms rest on the floor. Raise your legs, bend them and point your knees towards your right shoulder, with your feet above your knees. Lower your legs to the floor, straightening them, and repeat the movement to your left shoulder.
Do 4 sets of 6-8 reps (equally on each side).
