How to pump up the upper press. How to pump up the upper and lower press: simple and effective exercises How to pump the upper press

06.08.202027.05.2017

In order to have thin waist And toned tummy, needed physical exercise. Training does not have to be gym. It is easy to pump up muscles at home, devoting a small period of free time to classes. To quickly return to the figure nice shape, you need to know how to pump up the upper press, distributing the load on each muscle evenly and correctly.

Girls need to act differently than guys. In men, training should be aimed at strength exercises that promote growth muscle mass. For women, a special complex is more useful, which includes endurance classes and good stretch muscles.

Proper preparation

Classes will bring success if you increase the load gradually and carefully listen to your body. It is important to perform the movements correctly in order to use exactly the muscles that are needed. If you pump the press at home, and the next day you are worried about pain in gluteal muscles, which means that the previous workout did not affect the abdominal muscles, but had a different focus. To find out which muscles are tense, you need to stop for a couple of seconds while doing the exercise. You will immediately feel where the load is directed.

Efficiency increases several times if you alternate the load on the muscles with rest. Fitness instructors recommend doing classes every other day.
It is advisable to do exercises for the upper press for women in the morning, before eating. If necessary, training can be postponed to the day or evening, but keep in mind that you can only do it 2 hours after eating. Otherwise, it is easy to harm the body.
The complex, aimed at strengthening the press, is performed lying down. It is convenient to do it on the floor, covering the surface with a hard gymnastic rug.

Do not forget that it will not be possible to achieve results in a short time. To properly pump up the press, you need to work hard. Once you get used to the workouts and feel positive results, they will begin to bring pleasure and satisfaction.

Features of the female body are forced to abandon training in critical days. The body is contraindicated load on abdominal muscles in this period. You can resume classes 2-3 days after the cessation of menstruation.

Light warm-up

Before doing exercises on the upper press, you need to warm up and warm up the muscles of the whole body. If this is not done, the training will not bring positive results. On the contrary, by ill-conceived actions, you injure the abdominal muscles. Microscopic tears will cause pain for several days.

You have to choose the right clothes. It should not restrict movement. A good option- shorts and T-shirt made of natural materials.

Start the warm-up with the muscles of the neck, gradually moving down, warming up the shoulders, arms and chest.
It is important to develop the oblique abdominal muscles. Fix right hand on the belt, lift the second up and tilt the torso to the side along with the left hand.
Duplicate the exercise on the other side.

At the end, develop lateral muscles placing your hands on your waist and twisting your pelvis in different sides for a minute.

A quality warm-up prevents most injuries in the process of exercising and makes them more effective.

Useful exercises

To qualitatively tighten the tummy, you need to pump up the lateral, upper and lower press. This concept includes the rectus and lateral abdominal muscles. To work out the upper part of the press, a few simple exercises are suitable.

"Normal twist". Stretch out on the mat, bend your legs, fix your hands behind your head. Slowly raise your shoulders and shoulder blades, trying not to tear yourself away from the gymnastic mat. At the same time with top lift your torso up with your legs bent at the knees. To pump up the upper part of the press, try to stay in this position for 5 seconds and slowly return to the starting position. It is recommended to do the exercise 15 times, rest for a few minutes and repeat. When you're ready to push harder, place a small ball under your knees and hold it as you lift your legs.
To perform backbends, you will need to roll over on your stomach, stretch your legs, bend your arms in elbow joints and put on your neck. Slowly raise your chest while keeping your feet flat on the floor. Rise as high as possible, freeze for 5 seconds and lower yourself back down. Repeat the movements 15 times in a row, rest and do it again.
The next exercise for the upper part of the press is the Leg Raises. Lie on your back. Slowly lift your legs up and down without touching the floor. Do 2 sets of 15 movements.

Having worked the upper press, you need to direct the forces to pumping up the lower part of the rectus abdominis muscle.

Do "Steps on weight." Take a lying position, raise your legs slightly, making movements imitating steps with them. To get started, just complete the task 30 times.
Well design lower muscles belly "Scissors". While in a horizontal position, raise your legs to a height of 40 degrees and make scissor-like swing movements with them 30 times.
"Pelvic lift" should be done while stretched out on a flat surface. Bend your legs and place your arms perpendicular to your body. Raise the pelvis as high as possible, alternately straightening and lifting the legs up. Going down, you can not touch the buttocks to the floor. One approach, including 20 movements, try to make a canopy.
For "Accordion" you need to take a sitting position, bend your elbows and lean on them. Straighten your legs, raise to a height of 30 cm from the gymnastic mat, count 5 seconds, bend at the knees and pull up to chest. Return to initial position without lowering your legs to the floor, and repeat the task 30 times.

How to pump up the tummy?

Complex exercises for the upper and lower press will be more effective if you develop the oblique abdominal muscles. The main thing here is not to overdo it. Excessively inflated side press contributes to the fact that the waist becomes wider. If the goal of the workout is to tighten the sides and tummy, such exercises will do.

"Tilts". Stand straight, straighten your back and begin to actively lean into sides. To increase the load, you can squeeze dumbbells weighing half a kilo in your hands.
For " side twist»You need to lie down on the mat, bend your legs and pull them up to your chest. Without lifting the shoulder blades from the floor, throw the bent legs to the right and left side 15 times.
To perform the "Cross Twist", you need to take a half-sitting position. Raise your legs, bend at the knees so that the shins are parallel to the floor. Alternately stretch your legs forward and return to the starting position. For each leg, 15 movements are required.

To pump all muscle groups, tighten the tummy and visually reduce the waist, the Plank exercise is ideal. Lie with your stomach down, bend your elbows and rise above the floor surface, holding the canopy torso with your hands and feet. Tighten your abdominal muscles, being careful not to arch your back and buttocks. The body should be straight from head to toe. Try to hold for 30 seconds and repeat the exercise three times.

During active classes it is important to drink less than 2 liters of fluid per day. This volume should be spring or mineral water without gas.

Pumping up the press for girls will not be successful if you do not review your diet. Try to give up fatty fried foods, replacing them with fresh herbs, fruits, cereals. They will provide the body with fiber, vitamins, minerals, help improve metabolism and help reduce belly fat.

Many athletes divide all exercises for pumping the press into several categories: exercises for the lower press, exercises for the upper press, and exercises for the side press (oblique muscles).

In our article today, we will analyze best exercises on the study of the upper press (upper abdomen), as well as the methodology for their implementation.

The best exercises for the upper press

Twisting while lying on the floor is an excellent exercise that allows you to load the rectus abdominis muscle well. Suitable for athletes of all skill levels and can be performed both in the gym and at home.
Twisting on a Roman bench - this exercise is an alternative to crunches on the floor and also works well on the rectus muscle.
Twisting on the block - this exercise perfectly works out the upper press in isolation due to the constant load of the weight of the block. Can be used at the very end of a press workout.
double twists - universal exercise, aimed at training the upper and lower areas of the press. Can be used as a base on abs workout days.

Training complex for pumping the upper press

Based on the exercises presented above, you can create a training program for the upper press.

Follow this training complex Once a week, on the day of the press training. The total duration of the complex is 6 weeks.

Science opinion

Despite the fact that the vast majority of athletes separate training and exercises for the lower and upper press, in reality they all affect the rectus abdominis in the same way along its entire length. The visual difference in the relief of the upper and lower areas of the press is explained only by the uneven distribution of fat in this part of the body.

Thus, separate workouts / exercises for the lower and upper abs do not make any sense and load the entire abs in the same way along its entire length. The only exceptions are the oblique abdominal muscles, which can be pumped separately.

To pump up the abdominal muscles, it is enough to have a fitness training mat and know. Additional devices will be needed for advanced athletes. Since the upper press comes in very quickly desired shape and is easily restored, there will be no problems with his training if you follow all the recommendations and instructions.

How to pump the muscles of the upper press for girls?

Especially for girls, a complex has been developed, which consists of 6 effective exercises.

No. 1. Rack

Despite the apparent ease, it is quite difficult to perform a rack. Start with 20 seconds and build up with each workout:

Starting position - lying on the stomach;
Rise on your elbows, keeping a straight line of the back and legs;
Hold this position and lower yourself to rest for 10 seconds;
Repeat the task.

No. 2. Twisting

Take a position lying on your back. The head is raised, and keep your legs hanging, bent at the knees at a right angle;
Tearing the shoulder blades off the floor, pull the chin to the chest, twisting the upper part of the press into an accordion;
Hold this position for 10 seconds;
Return to starting position.

No. 3. deflections

This task also seems relatively easy, but you should not ignore it, since it is one of the best, thanks to which you can tone the upper abdominal muscles:

Lie on the floor on your stomach, stretching your legs and arms along the body;
Lift up the torso, tearing it off the floor as much as possible. At the same time, take your arms and legs as high as possible to the ceiling;
Return to the starting position after a delay of 3 seconds and repeat the task.

Breathe deeply and evenly while doing this, feeling the work of the abdominal muscles.

No. 4. Combined lifts

In this task, the torso is raised with knees bent, as well as using dumbbells. Allows you to provide the muscles with a more detailed study:

Sit on a mat with your knees bent, leaving your torso on the floor;
Pull your torso to your knees, while keeping your hands straight in front of you, without helping them in the process of execution;
Get down on the floor;
Now pull yourself up again, but at the same time grab the dumbbells lying next to you and pull them to your chest;
Get down on the floor again.

Do the task rhythmically, but not too fast. The total number of repetitions is 30 times for a beginner.

No. 5. Running from a prone position

Outwardly, this task resembles climbing on the floor in place:

Lean on your palms, keep your back straight. Bend one leg at the knee;
Change legs abruptly, as if jumping up.

Do the task 40 times in total.

If it’s still hard for you to “run” while lying down, then you can make it easier for yourself by simply changing legs alternately, first bending one, returning it back and bending the other. It’s easier to do this way and the load is less, but then you need to try to switch to an advanced version of the task.

No. 6. Twisting from a position on the hands

Stay in the same position as for the previous task - leaning on your palms and keeping a straight back;
Pull one knee towards you, and then bring it to the opposite side, making a kind of twisting;
Return to starting position and repeat for the second leg.

In total, you need to do this 16 times. In the advanced version, try to move your legs as far as possible, and do the task itself more slowly. This will increase the load.

Upper press tasks for men

Loads for men should be higher than for women. You can start working right away with light weights and use a variety of exercise machines to help.

No. 1. Press from the bench at an angle

To complete the task, you will need a bench at an inclination of 30 degrees:

Sit on the bench so that your head is lower than your legs. Attach your feet to the support. Keep your hands behind your head or in front of you, crossed;
Rise up to touch your elbows to your knees. It is not necessary to do this, but the main thing is to almost get it;
Gently lower yourself back and repeat the task.

During execution, you can use a combination of light and deep lifts. To do this, in the first lift, rise low, and in the second, reach your elbows to your knees. This will provide a different load on the muscles and make them work better.

If you want to make the task even more difficult, cross your arms in front of you and in this initial position rise up. The higher the angle of the bench, the more difficult it will be to do the exercise.

No. 2. Fold forward with a load

For the task you will need a simulator:

Position yourself with your back to him, kneeling, and grasping the weight with your hands. Set small weights initially;
With force, pull the weight in front of you, trying to tilt your hands straight to the floor. You will have a prayer pose. Keep your back slightly rounded;
Hold at the peak point for a few seconds and slowly rise.

Start with 20 reps and gradually increase the load and reps.

No. 3. Press in the hang with raised legs

You will need a crossbar:

Hook your hands on the crossbar;
Pull up outstretched legs so that a right angle is obtained;
Hold this position for a few seconds;
Return to the starting point.

Repeat the task 15 times. In the future, you can use dumbbells or weights to increase the load on the legs.

This exercise involves all the muscles of the abdomen, so it can be called universal.

No. 4. Triple complex with the addition of a load

This is a combined task of three exercises. The main thing is not to get confused:

Lie on a flat surface, pull up your knees, put your hands behind your head;
Rise torso up;
Get down;
Pick up the dumbbells lying next to you, cross your arms over your chest and lower yourself again;
Return to starting position, stretch your legs;
Rise up again, now with straight legs and dumbbells on your chest;
Go back;
Repeat the complex from the very beginning.

The cycle is built in such a way as to gradually increase the complexity of the load in one approach. In total, repeat the complex 10 times.

In general, it is better for men to go to the gym, where you can do where more exercise for the press we wrote about .

How to pump up abdominal muscles at home?

It is easy to pump up the upper press at home, since it is not necessary to have special simulators for the work of these muscles - it is enough to work with own weight or supplement the load with dumbbells (water bottles).

Exercise number 1. lazy press

This task can be done early in the morning, before getting out of bed. Find 2 minutes immediately after waking up to complete it. This does not guarantee you cubes, but elasticity and tone will definitely appear in a couple of weeks:

Lying in bed on a flat surface, raise your chin, looking at your feet;
Hold this position, experiencing tension in the abdominal muscles, for one minute;
Lie down for 5 seconds in relaxation and repeat the task again.

Start with 3 sets of a minute, gradually increasing the load, watching how easy it becomes for you to perform a lazy press. If the voltage is low, then the number of approaches and the duration of the task should be increased.

Exercise number 2. Classic press

The simplest and at the same time the most effective task for upper muscles belly:

Hook your feet to the edge of the bed. It is best to keep your legs bent at the knees, but if you already have some training, then keep your legs straight or pull them up with your knees bent;
Throw your hands behind your head and do not help yourself with them in the process of completing the task;
Rise at a calm pace, forcing the muscles to tighten;
Get down to the starting position.

Repeat the task 30 times. Over time, the load needs to be increased and the task to be complicated by weighting agents. Also, at a certain stage, you need to learn how to do without support - the legs are freely fixed on the floor or hang in a bent position in the air.

In the most difficult version of the exercise, the legs can be raised to a small height.

Exercise number 3. oblique turns

To complete this task, you need to find a surface in order to throw your legs there. A bed or sofa is quite suitable:

Position yourself so that your back is on the floor and your legs are hanging (a simplified version is in a bent position on the floor);
Close your hands in a lock behind your head;
Raise the torso so that the right elbow touches the left knee and the left elbow of the right knee alternately, while pulling the right knee to the left elbow, and vice versa (see photo below);
Repeat the task for each pair 15 times.

There are several options for this exercise. Use the heaviest or all at once.

Alternate repetitions . In this form, you first do press-ups of the left elbow to the right knee 15 times, and then repeat the task for the other pair. It is important to keep a calm pace of climbs.
Pair lifts . During the task, you first raise the right elbow to the left knee, lower, and then raise the left elbow to the right knee and lower again. The effectiveness of the exercise does not suffer from this. The total number of repetitions for a beginner is from 30 times.
Delayed lifts . In this version of the task, you raise your right elbow to your left knee, and then immediately, without lowering, stretch your left elbow to the opposite side. Do 5 times for each side and lower yourself. Thus, you will increase the load on the abdominal muscles by delaying in static tension.

Read more about what exercises for the press can be done at home.

Video exercises for the upper press

See clearly how to properly pump up the abdominal muscles and achieve beautiful relief.

Pumping up a beautiful and elastic press is quite simple - regular exercises against the background proper nutrition help pretty quickly. Find the most suitable combination of exercises for yourself and perform them regularly, constantly and systematically increasing the load. Only in this case you will notice a positive progress on your stomach.

Hello? sports friends! Do you love cubes as much as I love them? This, of course, is not about bouillon cubes for soup, but about pumped squares of muscles that adorn your bellies and tummies. Today I will teach you how to exercise in such a way that your results, even under tight T-shirts, will become the envy of others.

If you look at the standard training program, you will see that usually exercises are divided into three types: for the upper press, for the lower, as well as for the lateral or oblique muscles of the abdomen. Some schemes also involve the pumping of the longitudinal muscles, which are deep inside and are responsible for maintaining the internal organs.

This is not the first article on the topic of pumping the press, you can also see:

How to pump up the press at home -
An effective set of 10 exercises -

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We will talk about how to pump up the upper press, although in fairness it should be noted that with any exercise on the abdomen, all muscles will work. Therefore, to deal exclusively with the study of the upper press, without using the lower press at the same time, you are unlikely to succeed.

The secret of a beautiful torso in this case will lie precisely in the regularity of training and in your conscientious work.

The most useful exercises to perform at home

Twisting

Certainly the maximum effective complex for the press, not only for the upper, but also for its other departments are twisting. How can you do these exercises for the upper press?

Lie on your back with your legs slightly bent at the knees. In various variations of this exercise, the legs can also rest against the bench. Interlock your fingers in a lock at the back of your head. Your task is not just to lift the body, but also to twist it. For a complete understanding of the technique, watch the video.

Look at yourself from the side: the lower back should not come off the floor. This is a very important point when working out the muscles of the upper abdomen. Rise and quickly exhale through the mouth, and when lowering - inhale through the nose. Do 10 to 15 of these reps for 3-4 sets. Over time, you can increase the number of repetitions in the series up to 50.

Raise your hips

Exercises for the upper part of the press, oddly enough, include leg raises. Lie on your back, upper limbs stretched along the body, legs brought together and also straightened.

In some cases, the starting position implies that you are located on a special gymnastic bench and hold your head with your hands on its edge. On exhalation, the legs go up at a right angle. On an inhale, they descend back. In this exercise, sharp jerks are not needed, the muscles should be tensed smoothly. It is acceptable if you bend your knees slightly. The pelvis must be torn off the surface.

"Penknife"

Stretch out on the floor in a straight line, so that the arms are either above the head or “at the seams” along the body. Exhale and lift the legs first, and then the body. Hold for a few seconds and slowly come back. While doing the penknife, you will also work out your coordination perfectly.

How to swing the upper press while practicing this exercise? To feel the maximum tension in the muscles, do not lower your legs to the floor, bring them almost to the end, but without touching the surface, raise them again.

Turning our legs

Lie on the floor, turning over on your back. Hands are located along the body and extended "at the seams." Raise your legs first up perpendicular to the floor, then lower them down. After that we will pull lower limbs sloping right and left. In a simpler version, the legs are bent at the knees, and in a more complex version, they are straightened.

These upper abdominal exercises also assume that you will not lower your limbs all the way. They should freeze 15-20 centimeters from the floor. As you understand, the above list will help you take care of the waist area without even leaving your home. In some cases, it is quite possible to use weights in the form of dumbbells or discs. When working with weight, observe safety precautions.

Working out the press on simulators

If you go to the gym, you can use the help of special simulators that are also able to work out the stomach. How to download the upper press in this way?

Twisting using a block

In this case, you will need upper block, to which you need to stand with your back. Thread a special soft cable into the carabiner. Get down on your knees and hold firmly with both hands the ends of the rope. They can be both behind the head and in front of the face at chest level.

Your task is to lean forward. Be sure to watch the technique in the video.

Twisting on the horizontal bar

All valid twisting options can actually be performed on bars or on a horizontal bar. It can be straight twists when you raise your knees to your chest or straight legs, and in the latter case, the limbs can either form a right angle at the top point (the so-called corner) or touch the crossbar.

It will be great if you freeze for a few seconds in the stage of maximum stress. You can bring your knees to your elbows, spread your legs when lifting, or pull both legs first to the right side, and then to the left.

As you can see, in this case there are many interesting options for training, the main thing is to choose a job you like.

Twisting on the simulator

For this you will need special simulator with an emphasis for legs and handles, which are located behind the back at shoulder level. Lock your feet and hold on tightly to the handrails.

Raising the body on an incline bench

It's simple great exercise for the upper press for men. Sit on the very edge of the bench and fix your legs under special rollers. In the starting position, you are practically lying on the bench, but do not lightly touch it with your back. Hands can be in any position: behind the head in the "castle", on the chest, or even folded behind the back.

By the way, working with such a device is an excellent answer to the question: “How to pump the upper and lower press”? Indeed, in this case, not only the upper press is included in the process, but also the serratus anterior muscle, as well as oblique fibers.

There are also a lot of different auxiliary exercises. They can not only be a good variety for your workouts, but also additionally load the cubes in the upper abdomen. Despite their simplicity, they are very effective. What can be done? How to pump up the upper part of the press?

Lie on the floor with your legs slightly bent at the knees and your arms straight out in front of you. Your task is to raise the body without tearing off the lower back, and reach your knees with your palms. The more you tighten your muscles, the better.

How can this be achieved? It is most effective to freeze at the top point and hold out for about 10 seconds. You can clasp your hands behind your head or cross them on your chest and even pick up a disc or dumbbell.

Now find a bench with footrests and do inclinations on it. Approximately in the middle of the cycle, fix and stay in this position for several seconds or until the muscles begin to “burn”.

Every time I talk about a training program, I will definitely remind you that even the most high-intensity loads will be absolutely meaningless if you do not follow the diet. Moreover, in this case, it is harmful both to eat in excess of the measure established for you, and to undernourish.

Also add to your workouts such an element as cardio loads. It can be either jogging (preferably interval, that is, with alternating speed), or riding an exercise bike or a regular bike.

If you approach this issue competently and adequately build a set of loads on the press, and also pay close attention to nutrition, then the result will not be long in coming.

Keep up the good work, and I believe that you will definitely succeed. All your efforts will certainly be rewarded! And I waiting for you again, come visit, share your knowledge with others. Next time will be even more interesting.

Belly fat is almost the most common problem in girls. In order to get a beautiful tightened upper press instead of folds, you are invited to regularly conduct workouts that include exercises specifically for this zone. What are these exercises and how to do them correctly, you are invited to find out further.

When and how to start training?

There is an opinion among the people that there is nothing better than a morning workout on an empty stomach and cannot be, but there is a refutation of this. The fact is that in the morning your glycemic index is close to the minimum mark, so your strength and energy are not in the best condition. In this regard, please note the following:

Before direct training on the press, a warm-up is required. For example, dance aerobics (actually belly dance, Eastern dance), stretching or a mini-cardio warm-up to get the body ready for further exercises.
You can and should do it in the morning, but doing “passive” exercises, stretching, yoga or Pilates is best, this will be your best contribution to the start of a new day.
After the exercises, you need to supply yourself with protein (chicken breast, cottage cheese) and porridge (oatmeal), you can supplement it with fruits, a spoonful of honey.

Most often, there is enough time in the evening, so come home from work, have a bite useful lung dinner and after an hour and a half, you can start warming up and strength exercises for the upper press.

Remember, without small adjustments in nutrition towards cereals, fish and plant foods, you will not be able to achieve the desired result.

Twisting - the most effective exercises for the upper press

Twisting is best done in two sets of 20 times. At the same time, the efficiency increases if you freeze for a few seconds on the rise. We felt that the muscles were “burning”, relaxed the attack. You can see the different twist options below:

Twisting on the floor

When performing such an exercise, the main load falls on the abdominal muscles:

Lie on your back.
Place your hands behind your head and bend your knees.
Tighten the abdominal muscles and lift the upper body, bringing the ribs and hips as close as possible. No need to touch your chin to your chest.
Hold on for 3-4 seconds on the rise and slowly lower yourself onto your shoulder blades, exhaling.

How to do the exercises correctly, you can see in the video:

Raised leg crunches

The exercise is performed in this order:

Lie on your back, place your hands behind your head, while the elbows are directed to the sides, and straight legs look up.
Tear off the shoulder blades, twisting the spine and straining the abdominal muscle.
On the rise, make an entrance with your mouth.
At the top point, a small fixation - in half a second, after which it will go down at the exit.

Exercise can not be done with jerks, all movements are smooth and slow.

Cross twists

The following exercise allows you to work out all the muscles of the press:

Lie on the floor, keep your hands locked behind your head, with your elbows apart to the sides. Top part the body is in a twisted position.
A rotation is performed in which the right leg bent at the knee will reach the left elbow, however, there should not be a touch.
A turn is made with the movement of the legs - now the left knee is pulled to the right elbow.
For each counter movement of the knees and elbows, an exit is made.

Twisting is done until a burning sensation appears in the abdomen. After a short rest of 10 seconds, the exercise is resumed. The number of approaches is 3-4.

In the next video, a fitness trainer will talk in more detail about the technique of such twists, and a wonderful assistant will show you how to do them correctly:

Exercise "book" with a fitball

An exercise with a ball is extremely effective - lie down on the mat, grab the ball with your legs and perform the classic “book”:

Lie on your back, pull your socks forward. We don't put our feet on the floor.
Take the ball in your hands behind your head.
Raise your torso and legs so as to pass the ball to your legs.
Lie on your shoulder blades, holding the ball with your feet in weight.

Twisting on the upper block

The exercise is done in gym:

Sit on your knees, placing the ring near your head.
Round your back to engage your abs.
Make an entrance and twist.
At the maximum point, linger for half a second and return to the starting position at the exit.

You can clearly see the female version of the exercise not on your knees, but standing, in the video:

A set of exercises for the upper press

The rest of the exercises are no less effective, as they help strengthen the muscles of the upper press in combination with standard twists:

Lie on the floor with your back right leg in the knee - it will be the support. Raise your pelvis, keeping your left leg parallel to the floor. Perform 15-20 repetitions with each leg.
Sit down, place your hands in the east-west direction so that they are supporting, while standing with your feet slightly wider than shoulder width apart. Raise the pelvis to a height parallel to the floor and lower it. This exercise can be performed at a good pace, for example, alternating with smooth twists, doing 20 repetitions.
An effective exercise is backbends. Lie face down on the mat with your arms and legs extended. Start smooth lifting arms and legs at the same time without frills. Do not strive to raise your arms and legs to the skies, namely, stretch and stretch and you will feel the tension and, accordingly, the work of the abdominal muscles.

Scissors work extremely effectively with the upper part of the press: lie on the floor, lift your legs and start crossing them alternately. Important point: the lower above the floor you perform this exercise, the more effective it will be to work out the upper press.
Bicycle is a simple exercise that works with the upper abs, whether you're pedaling while lying on the floor, or just alternately pulling your leg in and out above the floor.
"Bridge" is a childhood exercise that will inevitably help you in the fight for spectacular abs. The bridge can be made by extending the arms. The main thing is to feel the press and freeze in this position, starting from 30 seconds and above.

Lie on the floor, raise your legs perpendicular to the floor and place the lock from your hands under your hips. Spread your legs as much as possible and return them to their original position - the muscles of the upper press will “burn”.
Vacuum is a chic exercise that will easily force your abdominal muscles to wake up and discard the excess. Moreover, this exercise can be done lying down, sitting on the couch, working at the computer, sitting behind the wheel. You just make sure you're sitting upright and take a deep "belly" breath with the obligatory feeling that your belly is about to touch your spine. Done, lingered for 30 seconds and exhaled. Do 3-4 sets.

In addition to the above exercises, do not neglect the bar, as it has a general strengthening effect on the entire torso as a whole. It is good to finish the cycle of exercises for the upper press with the bar, and you can do its different options:

on the elbows;
on outstretched arms;
lateral;
moving from classic to lateral.

The main thing to remember is that you need to linger in the bar for at least 30 seconds. Get familiar with correct technique you can perform the bar in the video:

Video: How to build an upper press for a girl?

In the next video, the fitness trainer will tell you why it is important to pump up the upper press and how to do it correctly, and also show effective exercises that you can do in the gym and at home:

The upper press is work, but work that will always answer you with beauty, so do systematic exercises aimed at the press, do not overdo it with side twists, so as not to make a "square" waist, and follow the rules of nutrition.