Beautiful abs in women exercises. Press exercises for girls

18.10.201927.05.2017

To organize a workout and choose a set of exercises for the press for women, many factors must be taken into account: from hormonal to anatomical.

How to lose weight with abdominal exercises?

Very long and ineffective. Any exercise on the press is power loads, their task is to increase the strength and endurance of the target muscle group. Calorie consumption in such loads is too small for weight loss.

Fitness trainers never tire of repeating to women that "abs are done in the kitchen"; healthy eating habits will cope with excess weight much faster than lifting the torso from a prone position. The woman's body is designed in such a way that it is easy to store body fat, so on the way to a flat tummy without the right healthy eating not enough. No matter how pumped the abdominal muscles are, but even a thin layer subcutaneous fat hide them completely.

Women will be helped in this difficult matter of cardio loading - trainings for heart palpitations, which involve several muscle groups. Today, it is not uncommon for fitness trainers to post specific cardio workouts on their vlogs instead of warm-ups to prepare the body for the workout and burn off the extra calories.

Is it possible for women to pump abdominal muscles?

Women need to train the press! You should not unconditionally trust women's forums, which are full of horror stories about the missing waist, muscle tears and falling organs. Common sense should suggest that the body of a woman is not a bag of groceries so that something “falls out” of it, but a missing waist and damage muscle fibers- a consequence of thoughtless and inadequately intensive training.

The press is very important, it belongs to the core muscles - it helps to maintain balance, stabilizes the spine. With any effort, any load, the abdominal muscles tighten and fix the spine. The press must be both flexible so that tilts and turns are possible, and rigid to protect the abdominal organs and support the spine.

If a woman is planning motherhood, then strong abdominal muscles will facilitate the course of pregnancy - the load on the spine will be less, childbirth will be easier, and the recovery of the figure after childbirth will be faster.

Features of "volumetric" training in women

If the goal of training is embossed cubes on the stomach, then they talk about "volumetric" training; its task is to increase the amount of muscle mass. The rectus abdominis muscle in women has a small volume, and even a well-trained press will not be covered with a pattern of cubes if mass is not added to it.

Men, when working "on volume", use large weights (heavy sports equipment) with a small number of repetitions (8-12). For women, this scheme does not work. Due to the characteristics of muscle fibers and hormonal levels, girls need a large number of repetitions (up to 80-100) to add muscle mass.

Another feature of "volumetric" training is big break between workouts of the press - about three days. That is how much time it takes for the muscles to recover and increase mass. If a woman is training to increase abdominal strength without increasing volume, then plan 3-4 sessions per week.

Will the waist disappear if you pump the press?

If the oblique muscles of the abdomen become too "voluminous", then the waist may become wider, but this rule does not apply to everyone. There are women in whom the structure of the abdominal muscles is such that no “pumping” will spoil the narrow waist. But even if the constitution of the body is prone to wide waist, then the solution to the problem is not to use "volumetric" training in exercises for the oblique muscles of the abdomen, that is, not to do an exorbitant number of repetitions.

Abdominal muscles and the menstrual cycle

Such a delicate feature of a woman's body should definitely be taken into account when organizing training.

The greatest efficiency falls on the period between menstruation and ovulation, the body responds well to power loads.
2-3 days of ovulation, the working capacity of a woman is the lowest in the cycle, the loads for this period should be small.
After ovulation and until the very menstruation, physical capabilities are average, good results bring exercise, performing at high speed.
Actually, menstruation is the most controversial period of the cycle. If these days turn into torture with pain and a vile mood, then any training should be excluded. If a woman’s well-being allows, then cardio loads are allowed, and abs workouts during this period have limitations: it’s absolutely impossible to download lower press and exercises that raise the pelvis and/or legs above the abdomen should not be performed.

How to quickly pump up the press for a girl?

No way. It will take at least a month of regular training to achieve visible result. At overweight the press will not be visible until the total amount of fat in the body of a woman drops to 10-15%.

There are no miraculous exercises that will draw cubes on the press in a week. And unjustifiably intense training will bring not only injuries, but also a breakdown, insomnia and a decrease in immunity.

The best ab exercises for girls are those that match the physical capabilities. Properly selected training leaves a feeling of pleasant fatigue, muscle pain is allowed, which disappears after a couple of hours.

A set of exercises for beginners

Beginners should not chase the complexity or speed of training, it is better to start with simple, time-tested exercises. Perform the first three exercises in two sets of 15-20 times, the bar - two sets of one minute. Between sets, a break of no more than two minutes. Do not forget about warming up and stretching before training, this will make the lesson effective and reduce injuries.

Twisting. You will need to lie on your back on a hard surface, bend your legs at the knees. It is better to put your hands on the back of your head, if it is too difficult, it is allowed to cross on your chest. It is necessary to pull up on the exhale chest to the pelvis, rounding your back, and try to stay in this position for a few seconds, then slowly return to the starting position while inhaling. Do not confuse this exercise with “torso lifts” - the lower back should not come off the floor when twisting. This technique works effectively on the rectus abdominis.

Scissors. Starting position: lying on your back on a hard surface, stretch your arms along the body, hide your palms under the buttocks. It is necessary to raise the legs above the floor by 10-20 cm and make cross swings with the legs. The lower back should remain relaxed. With this training, you can work out the rectus and external oblique muscles of the abdomen.

Leg lifts. Starting position: lying on your back on a hard surface, arms extended along the body. The legs are raised above the floor over 10-20 cm. It is required to slowly raise the legs, and then just as slowly return to initial position. The feet do not touch the floor. This is an effective exercise for the lower press for girls and women, it can be complicated by tying small dumbbells to the feet.

Plank, this exercise for the press allows girls to increase stamina, it is allowed to be performed during menstruation. Starting position: emphasis lying on the elbows, it is necessary to straighten the body and tighten the abdominal muscles. It is required to freeze in this position for one minute.

It is very important to perform the exercises correctly, in this case the press will work, and not other muscle groups. How to learn how to download the press from scratch will help a girl figure out the video, as an example, the technique of performing twists is analyzed.

If the training ceases to cause difficulties, 30 repetitions in each exercise are done without effort - it's time to move on to a more complex training complex.

A set of exercises for women with training experience

Do not be afraid to work with weights, exercises for the press with dumbbells are very effective, they are available both in the gym and at home; for women and girls, working with extra weight helps complicate classes and does not threaten to increase muscle mass. Excellent results bring exercise with gymnastic wheel for the press, they are suitable for women who want to work out their abdominal muscles as much as possible, but cannot go to the gym.

This complex offers 6 exercises, they must be performed in three sets of 16-20 times, except for the last one, it must be done 10 times in both directions. The break between sets is 30 seconds, between exercises - no more than two minutes.

Sitting torso raises incline bench. Fix the feet behind the rollers, legs bent at the knees. As you exhale, tilt your back back to a position parallel to the floor, return to the starting position. Such loads allow you to work out the rectus abdominis muscle.

Hanging leg raise. For this exercise, you need to hang on your hands on the crossbar. As you exhale, raise your legs to the crossbar, as if folding in half. If the load is too difficult, you can raise your legs to a position parallel to the floor. It is more difficult for women to work out the lower press than for men, and this exercise is one of the most effective for the lower rectus abdominis.

Press with a gymnastic roller. Starting position: kneeling, palms hold on to the handles of the gymnastic roller. It is necessary to lean on the roller in front of you and slowly roll it forward, tilting the body. Then return to the starting position. There are several options for exercises with a press roller, for women, bending forward and to the side from a sitting position is most effective.

Fold. Starting position: lying on your back, legs straightened, arms to the sides. As you exhale, you need to raise your left leg and pull yourself up to it. right hand. On an inhale, return to the starting position. On the next exhale, pull your left hand towards each other and right leg, on the exhale to return. On the third exhalation, pull both elbows and both knees towards each other. Return to starting position. This effective load to all abdominal muscles.

Tilts with dumbbells. Stand up straight, take a small dumbbell in your hands, place your legs shoulder-width apart. As you exhale, lean to the right, trying to reach down with your right hand. On an inhale, return to the starting position. On the next exhale, lean to the left. The difficulty of this exercise is correct technique- the abdominal muscles should be tense and felt during the training.

Plank with dumbbells. You will need to take the position of the bar on the right side - emphasis on the bent right elbow, left hand lifted up and holds a dumbbell, the body and legs are straightened. As you exhale, pull your left elbow and left knee to each other, while inhaling, return to the starting position. After 10 reps, change position to left side plank, and do 10 reps with right elbow and knee.

To get a well-defined relief on the stomach, you will need to follow strict diet. I think you already know this. But it should also be noted the unconditional importance of training for the press, because it is she who can make your stomach flat and toned.

Abs exercises for girls, along with proper diet is the only way to a perfect belly.

Even if you built your diet correctly and drove off all the excess fat, well-developed and elastic muscles are needed to achieve a really beautiful silhouette. In the article we will analyze best exercises for the press for girls. They will help you and a beautiful figure.

So, after you have established your intention to work on yourself, proceed to intensive training of the abdominal muscles. They need to be worked out just as hard as all other muscles. For a successful workout, it’s not enough just to do a few crunches and call it a training day. relief press takes time and hard work.

Below I will list seven super exercise for the press for girls who will help you acquire perfect figure. You can take all of these exercises and make them into a standalone ab workout, or you can incorporate some of them into your regular workout routine. If you do, get ready to see amazing results!

Exercise 1 - oblique twists

There are many variations of twists. To perform this exercise, lie on your back, bend your knees, feet flat on the floor. Throw the ankle of the left leg on the right knee, and put your hands behind your head. Pressing your lower back to the floor, lift your shoulder blades off the floor and then twist upper part body diagonally to the left knee.

Performing exercises for the press for girls is not only an opportunity to become more beautiful, but also taking care of your health.

The key to doing this exercise to work your abs and obliques is to maximize tension at the top of the movement. Be sure to alternate your legs so that both sides of your body develop harmoniously.

Exercise 2 - bike

This exercise is definitely worth falling in love with, because it works out all the abdominal muscles without exception. When you add cycling to your regular workout routine, you're bound to see results. This is a grueling exercise, but it must be endured, because beautiful belly worth it.

To perform the exercise, lie on the floor, bend your legs at an angle of 90 degrees, put your hands behind your head. Raising your shoulders off the floor, stretch your right knee to your left elbow, and straighten your left leg. Continue alternating opposite knees and elbows.

Bike - great exercise which works all the abdominal muscles.

Try to raise your shoulders higher from the floor, despite the fact that it is more difficult to perform the exercise this way. This is necessary to give a greater load on the abdominal muscles. Do large quantity repetitions until the press starts to burn! Press exercises for girls, unlike male exercises, are not intended to build up muscle mass. In fact, you are training for endurance and relief. By performing a large number of repetitions and without using weights, you can bring your stomach into perfect shape while retaining the femininity of the figure.

Exercise 3 - the letter "V"

This is a complex and amplitude exercise. It is not by chance that it is third on the list, because it is desirable to perform it after your abdominal muscles have received a good workout. This exercise will bring the tension of the abdominal muscles to the limit and possibly even result in muscle pain the next day. In order to avoid back injury, it is necessary to follow the technique of performing the exercise and do it on a soft mat.

To begin, lie on your back and stretch your arms over your head as if you were diving into a pool. Now, due to the muscles of the press, raise the upper and lower parts of the body so that your body forms the letter "V".

This is one of the more difficult exercises for the press, but it's worth it.

It is not necessary to touch your toes with your hands during each rep if you cannot do it without bending your arms. Gently lower your legs and body to the floor, relax. Do everything slowly and with concentration. Fast and abrupt movements will only hurt your abs and back.

Exercise 4 - reverse crunches

This exercise for the press for girls, loads the lower part of the abdominal muscles more. It is quite simple, but fitness club visitors often forget about it.

Lie on your back and pull your knees up so that they are bent at a 90 degree angle. Now, using your abdominal muscles, lift your hips off the floor and stretch your knees towards your shoulders.

Doing an exercise like reverse crunches, you're giving good load on the lower part of the abdominal muscles.

Don't make the mistake of putting all your weight on your neck. You don't need to push your hips too far. You will already feel the work of the lower abdominal muscles.

Exercise 5 - leg raises

This is another great exercise for the lower abdominal muscles. When you do it, your press will just burn! Be patient, to see the result you need to work until a slight burning sensation.

To perform the exercise, lie on the floor, stretch your legs and place your hands next to your buttocks, palms down.

This exercise is done slowly. Try not to tear your lower back off the floor.

Slowly lift both legs off the floor until they are perpendicular to the floor. Hold this position for a second, and then slowly lower your legs until a few centimeters remain on the floor. Hold your legs in this position for a couple of seconds, and then lift them up again. At the same time, do not tear your lower back off the floor. If you want to complicate the exercise, put your hands behind your head.

Exercise 6 - Scissors in a horizontal plane

Scissors is a fun exercise, but also quite challenging. When you do them, be sure to press your lower back to the floor.

Do not raise your legs high, about 10 centimeters should remain to the floor.

Lie on your back and place your hands under your buttocks, palms on the floor. Raise your straight legs a few inches off the floor. Now move your legs crosswise for as long as you can. You can even mark your time and every next time try to surpass it.

Exercise 7 - Leg swings

This exercise will be a great end to your workout. Leg swings are best done when the abdominal muscles are already tired and now they need to be polished, as they say.

Lie on your back and place your hands under your buttocks, palms down. Raise one leg 45 centimeters off the floor. Alternate legs as if you are walking or swimming quickly - one up, the other down. Legs should be kept straight, heels should not be lowered to the floor. Do the exercise as intensely as you can, as if your life depended on it! When you can't do any more swings—congratulations—you're ready to go home.

This exercise is a good way to complete your ab workout.

The above abs exercises for girls are great. training program. Do them three times a week and in a month you will be surprised when you look at yourself in the mirror. And after three or four months of regular training, less successful fitness enthusiasts will begin to envy you.

Abs exercises for girls are just as important as, say, exercises for the legs and buttocks. In order to look good, it is necessary to harmoniously develop your entire body, without exception. In addition, working on abdominal muscles you improve blood circulation internal organs which is important for women's health.

Do not forget about the technique, try not to unnecessarily burden the lower back and neck muscles. If after a workout you feel that it hurts where it should not hurt, you may be doing something wrong. Focus on your feelings and learn to feel own body and also enjoy the process of training.

Women always strive to look good. In an endless pursuit of beauty, they stop at nothing: cosmetics and outfits, diets and plastic surgeries are used.

Those who care not only about appearance, but also about health, prefer the right physical activity. But not everyone can afford going to the gym, and the question arises how to pump up a press for a girl at home. To answer it, you need to understand some of the nuances.

The common name for the press includes a fairly large number of muscles. They are divided into rectus muscles, which make up the upper and lower press, and lateral or oblique muscles. The latter are also divided into internal, remaining invisible and external, exactly those that are so clearly visible with a pumped tummy.

If the press consists of longitudinal muscles, how are the cubes formed? This happens due to the presence of vertical tendons. Therefore, in order for the tummy to look chic, you will have to work on the entire muscle, and not on part of it. The concept of a pumped upper or lower press does not exist separately. However, it is possible to reduce or increase the load in a certain area.

The upper part of the abdomen, located above the navel, is much easier to change. She is dense and strong. While the bottom remains thin.

Preparing for a workout

The structure of the female body is strikingly different from the male, this is due to nature. So, the female belly is covered with a layer of fat. And even after pumping up the cherished cubes, they may not be visible due to fat. Therefore, attention requires not only this part of the body, but the whole organism. For slimness and getting rid of excess weight Ideal for swimming or running.

Another one physiological feature manifests itself in girls every month. So, for a few days you have to give up training. It is better to rest one day before and two after.

When starting training, and thinking about how best to pump a press for a girl at home, it is important not to forget some rules.

Home workout rules

you need to do it no earlier than two hours after eating;
you can go to bed a few hours after a workout;
it is better to do exercises on a hard surface, since a soft one will not desired effect and can hurt your back;
training is best done every other day, so the body will have the opportunity to recover;
the most acceptable for girls will be training, where each exercise will be repeated 10-15 times, and the number of approaches will not exceed 4;
the load should be increased gradually;
Warm up before loading.

For the last point, running, warming up or intensive cleaning of the apartment is perfect. That will help to combine business with pleasure, and warming up, and clean housing.

The most effective exercises for the upper press

The vast majority of abdominal workouts are done lying down. A training mat or a blanket folded several times is placed under the back. The following tasks will tell you how to quickly pump up the press to the desired appearance at home without hurting yourself.

Twisting. Lying on the floor, stretch your arms behind your head. Bend your legs at the knees and place them on the floor. Slowly lift your shoulders and shoulder blades off the floor. rise at the same time bent legs. It is important that the lower back is firmly pressed to the floor. Raising your shoulders as high as possible, you should count to five and slowly return to the starting position. You need to do two times for 15 exercises. Over time, you can add a ball that is held under the knees.
Leg raises. It is performed lying on your back. The legs are aligned, the hands are placed comfortably. Slowly raise your legs to an angle of 45 degrees and lower them without touching the floor. You need to start with 10 exercises. A variation of this movement is an attempt to write your name with your feet raised on desired height above the floor.
deflections. Turning over on his stomach and putting his hands on his head, they raise the upper part of the body, while holding the lower one on the floor. This exercise can be done in pairs or with the feet fixed, for example, with the help of furniture. To begin with, perform two sets of 10-15 times.

After making the necessary number of attempts to top press, go to the bottom.

Harmonic. In a sitting position, the body rests on arms bent at the elbows. The legs are raised 25–30 centimeters from the floor, held for a few seconds and pulled to the chest. Without lowering to the floor, bend the knees and repeat the exercise 30 times in two sets.
Weight steps. Lying on your back and stretching your arms along the body, take steps, raising your legs to a comfortable angle. Start with one set of 30 steps.
Pelvic lift. Lying on your back and bending your knees, raise your pelvis as high as possible. Lowering the pelvis down, you can not touch the floor. A variation of the exercise will be lifting the pelvis along with the leg extended forward. Then the leg is changed. Perform 20-25 exercises at a time.

Oblique abdominal muscles

When taking care of pumping up the press at home, one should not forget about the oblique muscles. They need to be dealt with, but not overdone. If the side press is very developed, the waist will become visually wider, and the whole figure will become more straight. Here are the most effective exercises for oblique abdominal muscles:

Scissors. With legs raised 30 degrees above the floor, they do an exercise resembling scissors;
Tilts to the side. Performed standing. You should quickly bend over different sides. For weighting take dumbbells;
Cross twist. Lying on the floor, the legs need to be bent and, without taking the shoulder blades off the rug, lay perpendicular to the body in different directions.

Video: how to quickly pump up a press at home for a girl

To finish the training on the press should be the exercise “dog face up” and then “dog face down”. To do this, from a position lying on your stomach, you need to raise your upper body on outstretched arms and then bend down. The abdominal muscles are stretched, which means that the next day the pain will be less.

When exercising, it is important to remember about nutrition. It is worth reviewing the diet, in the direction of reducing fats and carbohydrates. Increase your meals by making portions smaller. And, most importantly, you cannot change in one day, training should last at least a month, and preferably three, to achieve a significant result.

Since it is difficult to quickly pump up a press for a girl at home, but it is quite realistic, following all the recommendations, it is important to remember that the hardest thing is the beginning. When a habit appears (usually in the third week), it will be easier to work out and be satisfied with yourself than to shirk such familiar and beloved exercises.

Latest news

Excellent press has long ceased to be the prerogative of only men. Once upon a time, it seemed that men were the only ones working on their abs, but enter any gym and you will see that women have long been their company in this. The problem is that we girls have a harder time shaping our body in the middle part of it… but we still want an amazing tummy! Usually women have to work harder and longer to achieve perfect press, which we all dream of, but nothing is impossible! You just need to know the tools in your arsenal and a few dietary tips, and you will have the perfect abs, even if you are a girl. So, a few practical tips for those who are on the path to excellence.

Break the myth

You, too, have seen these ads: gorgeous abs quickly and easily! Well, I have to disappoint you - these ads only help to spread the myth. DO NOT get rid of extra pounds only in one area of the body. The only way is to lose weight with the whole body, and only then “grind” the muscles in problem areas. Now that the myth of "perfect abs" has been dispelled, it's time to move on to the direct fight against excess weight!

Forget soda

Before moving on to rocking the press, think about what enters the body and body. A bottle of soda (and that's two servings - not one!) contains almost 250 calories. These are EMPTY calories, so ditch the soda in favor of a better thirst quencher like unsweetened fruit juice or water with lemon.

Forget fast food

Another good diet tip for lean abs: Forget fast food! They are full of calories, many of which lead to obesity. In general, one such meal may contain calories that you should consume during the day! Forget fast food. Cook at home yourself.

Five servings

Did you know that you should eat five servings of fresh fruits and vegetables every day? Well, most of us don't! But if you get used to such a scheme, then you yourself will notice that you have become more energetic, and besides, you definitely won’t have to starve - after all, five servings is a lot!

No hunger strike

Do not think that by giving up calories altogether, you will be able to lose weight in the waist area and eventually get good abs. To build muscle, you need protein and carbohydrates. Don't starve yourself or you'll turn into a thin, saggy skin or something worse. Don't skip breakfast! Don't skip meals at all!

Her majesty the fiber

Did you know that ditching full chemistry (and pretty bland) white bread for fiber-rich, delicious whole grain bread will give you more energy and help you endure the tough workouts that lead to perfect abs? Yes, yes, it's true.

Know your portion size

So, this is the last diet tip, after which we will go directly to the exercises for the press. Remember we said that a bottle of soda is two servings, not one? Most of us don't even know true portion sizes. Read labels carefully and you'll know what a serving size looks like, so you'll include EVERYTHING you've eaten when counting calories.

upside down bike

You may remember this exercise from physical education classes at school. Lie on your back with your hands behind your head and rotate your legs like you are pedaling a bicycle. Remember to breathe and take your time. To make the exercise more difficult, gently raise your head and pump your abs with each "turn of the pedal." At least three sets of 3 minutes each.

We swing the press on the fitball

Twisting - great way give the abdominal muscles the desired shape. Sit on gymnastic ball so that the lower back lies on it, put your feet on the floor and put your hands behind your head. Rock the press so that the lower back remains on the ball. Why is it better? Because in order to stay on the ball, you have to learn how to balance, and this is already more difficult.

We swing the press traditionally

Twisting on the floor is a great way to tone your entire body. In addition, no sports equipment is needed for this. For achievement best results download the press for speed. Focus on correct breathing and contraction of the abdominal muscles with each movement. Try 3 sets of 12-15 reps.

Elbow stand

Lie face down and raise yourself up on your elbows. Push off the floor, transferring your body weight to your elbows and toes. The back should remain in line with the head and toes. Tilt your pelvis and stay in this position for about 20 seconds. Lower yourself back down to the floor and repeat the same a few times. Let's see how long you can stand without bending!

And again we download the press

We swing and we swing! But now with the help of an inclined bench. Sit on a bench with your feet under the crossbar (lift the crossbar up to the stop). Rise (hands behind your head) and lower again ... but do not lie down on the bench! Rise and fall again without touching the bench. Three sets of 12 reps. And remember - contract your abdominal muscles throughout the exercise!

Raising the arms to the sides

Use a machine with a bar at waist level (or just dumbbells). Keeping your knees straight, bend your waist and then spread your arms out to the sides and back. Do not arch back too much - your back should remain flat. Do 3 sets of 12 reps. It may seem like a little, but this exercise will have a great effect on your torso!

Mill

Remember PE lessons? Everyone knows these exercises as "windmill". Feet shoulder-width apart, bend over and touch your right toe with your left hand. Straighten up and repeat the same with the right arm and left toe. It's so much fun that you might forget that this exercise is great for your abs and core. Three sets of 12 reps.

And twisting again

Oh those twists. Not so much fun, but they are necessary if you want to achieve the perfect abs. Almost all gyms have machines that can help you. You can also use a bench. In any case, remember that you must tense the abdominal muscles, not the head and neck. At least three sets of 12 reps.

Press obliquely

Who said it would be easy? Try to swing the press a little obliquely - so that the left elbow touches the right knee, the right elbow touches the left. Three sets of 12 reps.

We raise our legs

How can leg raises help you build abs? Believe me, it's the best! Sit on a flat bench, hands can be placed behind for support - raise your legs (bending at the knees) to the level of your stomach. Contract your abdominal muscles and slowly lower your legs, but not all the way. Remember - your feet should not touch the floor! Three sets of 20 reps. Feel! That's how calories are burned!

If you don't like running, we have good news for you - fast walk no less effective in this respect. The main thing is to go quickly - so that the heart beats, and sweat breaks out on the forehead. There are very good advice: If you can sing along to your favorite song on your iPod, you're going too slow!

stairs

Whether you're walking up to the 7th floor of your house or using the stairs at the gym, it's good for the press and for you. Why? Yes, because it's all about balance, cardio loading and weight transfer. This is a great exercise for your buns! 🙂

If you haven't got on an exercise bike yet, what are you waiting for? This is a great way to achieve a beautiful tummy and keep your body in good shape.

Most sections have a single goal: to help you stay healthy and lean for as long as possible. So in most fitness centers you will find many sections that are worth a try - from cycling to yoga and. Find a direction that interests you and feel free to sign up! When you impress everyone on the beach with your perfect abs, you'll be glad you did.

And yoga too

Yes, yes, yoga is another great way to get perfect abs! Yoga is not just a tree pose or a downward facing dog. Most of them help to strengthen the core, and this, in turn, is very beneficial for the abdominal muscles. Buy a CD or sign up for upcoming classes.

Don't Forget Cardio

By accustoming yourself to good cardio loads 4 times a week for 40 minutes each, you will tone the abdominal muscles (like the whole body) and improve heartbeat. Great Examples cardio loads - speed run, jogging, orbitrek and swimming.

Snack right

Often the hardest part of a plan to achieve good press- These are snacks. We're always hungry, so keep a few healthy snacks on hand to blunt those cravings. Poor posture won't help you achieve perfect abs. In general, by tensing your abdominal muscles, you will eventually notice that you have begun to sit more evenly. Yes, straighten up!

Dress right

Even if you have the most beautiful and "polished" abs on the planet, too skinny jeans can turn you into a kind of muffin or sausage tied with ropes. Wear jeans that show off your figure, not ones that are so small they cut into your bones. It's better to look sexy in 44 than to be pathetic in 42!

Follow the progress

Take a "before" photo of your belly before you start working on your abs. Then take another photo every two weeks. You will be able to track your progress much better than if you just weigh yourself (although don't forget to weigh yourself too).

Don't lose inspiration

Keep a photo of the swimsuit you want on the fridge so you don't have to look at it at night. Better yet, hang a picture of yourself on it - preferably an unflattering one. You can also stock up on demotivators and quotes on this topic to inspire yourself in especially difficult moments.

Be realistic

No matter how motivated and diligent you are in your pursuit of proper nutrition and exercise, you will not achieve perfect abs in a week. Or even a month. This will take some time, so be patient and look at things realistically.

Hire a professional

If all else fails, why not hire a knowledgeable person? Personal instructors can help you in a way that this list couldn't. I mean, have you ever heard that, for example, Ginny Michaels didn't help someone? Tell the future instructor what results you want to achieve and ask for a demo lesson before making a decision.

The press is probably the part of the body that girls are most often interested in. After all, everyone wants to fit and flat tummy. You can develop abdominal muscles effectively, both at home and in the gym. Basically, there is no big difference. In this article we will tell you how to pump up the press to the cubes for a girl quickly.

I think every coach heard from the ladies coming in Gym such questions: how to pump up the press effectively and quickly? How to pump up the press as quickly as possible for a girl? How to pump up the press for a girl in a month? How to pump up the press easily and quickly? The fact is that “easy and fast”, and even more so in a month, nothing will work. It takes much more time for your stomach to become flat, and even more so to acquire relief. What can we say about such requests as “how to pump up the press very quickly at home for a girl to cubes?”? Eh ... do not drive horses and start preparing for the beach season not in a month, but in 3 months. Maybe then it will be possible to achieve an impressive result. So, ladies, read and learn.

Features of the anatomy of the press

What people usually understand by the press is the rectus abdominis. In addition, there are also external and internal oblique abdominal muscles. The external oblique muscles are visible with good drying and are located from the armpits to the lower abdomen. Since the internal oblique muscles are not visible and do not play any aesthetic role, we will not even consider them.

The rectus abdominis muscle is, in fact, the press, it is longus muscle divided into two parts by vertical tendons. There are also several beams that run horizontally. Simply put, due to these tendons, we see the press cubes.

Thus, you must understand that the press is one whole muscle, and it cannot work in parts. It is impossible to pump up only the upper part or only the lower part of the press; when loaded, this muscle contracts in its entirety. The only real thing to do is to load a little more or a little less of a part of the muscle.

The lower part of the press will always stand out less, so you should not try to train it. The fact is that the part of the press that is located in the navel and above is the densest and strongest, and the lower part is very thin. By the way, in training the press, women have some peculiarity. Once a month, for physiological reasons, any woman experiences pain and discomfort in the lower abdomen, so there the sensitivity of the nerves is significantly reduced. There is a negative point in this - the lower part of the press will respond much worse to training.

Well, now about how to pump up the press with cubes for a girl.

How to pump up the upper part of the press?

Before we move on to the analysis of the exercises, it is worth saying that if you want a pronounced press, then it:

First, you need to download
Second, dry.

Abdominal exercises themselves do not contribute to burning fat in this area, since it is impossible to burn fat locally.

The main function of the press is to pull the torso and pelvis. Thus, all our exercises will be aimed at pulling the upper body to the lower one or vice versa.

The most effective exercises for uniform development of the press are lying twists and reverse twists.

Lying twists. This is the simplest and most effective exercise for developing abdominal muscles. If you want to perform only one exercise, then it is better to choose this one, as it helps to work out the rectus muscle most effectively.

You can perform this exercise lying on the floor or on a Roman chair. The greater the amplitude and inclination, the more difficult it is to perform the exercise, and the greater the load. You can also increase the load by placing your legs further from the pelvis, and putting your hands behind your head.

How to pump up the press of the lower abdomen?

Reverse twists. This is the reverse version of the lying twist and the answer to the question “how to pump up the lower press quickly?”. Here you are not pulling the body to the pelvis, but vice versa, which is why this exercise called an exercise for the lower part of the press.

You can perform this exercise in dozens of variations. For example, you can lift your knees or legs up while lying down, or do it on a horizontal bar or uneven bars. It is most effective to perform twisting on the floor, holding hands on a support.

If we talk about how to pump up the press for a girl in the gym, then the principle is the same. The only thing is that in the gym you can include a twisting program in the hang on the horizontal bar or wall bars. This exercise also effectively works out the lower part of the press.

Press exercises must be done in in large numbers sets and reps, say 5 sets of 20 reps. Rest between sets should not exceed 30 seconds.