Abs exercises for women: how to quickly tighten your stomach. Simple and effective abdominal exercises for women: plank, vacuum and others

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

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

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

1. Diet.
2. Workout program.

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

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

What time to train

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

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

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

How many times a week do you train?

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

For what period can you pump up the press?

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

If the complexion is average - 1-2 months of hard training + proper nutrition And flat tummy like magic.

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

How to pump up cubes and is it worth it?

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

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

How to eat?

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

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

Abs workout program at home for a week (table)

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

By exercising weekly for 1 - 2 months, you will find a perfectly flat tummy!

Now consider each exercise and learn the technique of execution.

Abs and back exercises

Letter V

Exercise "Letter V"

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

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

3 sets, 10 reps.

While doing this exercise, tighten your abdominal muscles.

back arch

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

2. Raise upper part corps.

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

2-3 sets, 10 reps.

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

Exercises for the press and buttocks

Lying leg raise

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

3 sets, 10-15 reps.

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

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

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

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

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

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

Exercises for the press and arms

Bike

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

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

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

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

Push-ups from the bench (press + triceps)

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

3 sets, 12-15 reps.

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

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

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

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

Exercises for the press and chest

Harmonic

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

2 sets, 10-15 reps.

Reduction of hands

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

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

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

Exercises for the press and legs

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

3-4 sets, 10-15 reps.

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

3-4 sets, 15-20 reps.

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

Scissors

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

2-3 sets, 25-30 reps.

This exercise tightens oblique and lower muscles press.

Rise on toes

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

We perform: 100 repetitions (for each leg).

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

Exercises for top press

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

Exercises for lower press

• Scissors.
• Harmonic.

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

Effective exercises for the press in the gym

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

Gym abs workout program

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

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

3-4 sets, 15-20 reps

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

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

3-4 sets, 15-20 reps.

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

2-3 sets, 10-15 reps.

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

2-3 sets, 15-18 reps.

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

3-4 sets, 15-18 reps.

Great selection complex exercises for the press in the gym in this video:

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

We wish you fruitful and pleasant training!

Update your training program these exercises for the press.

If your stomach is a real problem for your self-esteem, then you are not alone. Many people suffer from abdominal obesity, and the average waist reaches 99 cm!

Belly fat not only spoils appearance and reduces self-confidence. It also causes serious damage to health and requires close attention.

In fact, belly fat is very dangerous: an excess of it leads to the development of heart disease, type 2 diabetes and certain types of cancer. Fat cells produce substances called cytokines that are responsible for chronic inflammation, which in turn contributes to cardiovascular disease and type 2 diabetes.

There are two types of fat in the abdomen - subcutaneous and visceral.

This type of fat is found directly under the skin. Its content in the body can be estimated by measuring the thickness of the skin fold with a caliper.

Although it is unpleasant to look at, it is less harmful compared to visceral fat. Only 10% is in the abdomen subcutaneous fat. And quite a bit of fat is in the internal organs - the liver and muscles.

Visceral fat

Excess visceral fat bad for your health.

This fat is located deep in the abdominal cavity. He lies around internal organs and does nothing but harm your health. Since fat cells release harmful substances when they are in close proximity to vital organs, significant damage can develop in them.

This type of fat is called the "metabolic killer" because it increases the risk of cardiovascular disease.

By losing excess belly fat, you can do more than fit into old jeans or flaunt on the beach in a chic bikini. It's much more. This is an opportunity to significantly reduce the risk of developing cardiovascular diseases and diabetes, as well as delay the onset of health problems for years.

There is one “but”: fat in the abdomen is one of the most “stubborn” in human body and, unfortunately, simple crunches, even 100 per day, most likely will not be able to reduce health risks.

“Belly fat not only spoils the appearance and reduces self-confidence. It also causes serious damage to health and requires close attention.”

In order to increase the effectiveness of your workout, you need to add exercises to the program that involve every muscle cell in your abs. This approach allows you to involve all the abdominal muscles in the work, and not just "six packs". Here's how to work so that they finally show up.

Your abs are made up of three muscles:

Rectus abdominis: the most famous muscle of the abdomen ("six cubes"). It helps support the spine and back during daily activities such as bending over or lifting something off the ground. Twisting is suitable for training.

lower abdominal muscles : The transverse abdominis is the lower press. Many studies show that it cannot contract in isolation, so twisting will not work to pump it. One way to strengthen the transverse abdominis muscle is to "suck" the navel to the spine. The list below describes other exercises that will also help strengthen the lower abs.

Internal and external oblique abdominal muscles : oblique muscles are the lateral parts of the press. They allow you to rotate the body and bend it to the sides. The list below includes exercises that strengthen the work of the oblique muscles and tone the entire press. When excess fat accumulates over the oblique muscles, this is called a "lifeline".

Effective basic exercises should be included in your program! They will flatten your stomach and help you lose weight. excess weight. It is also very important to make dietary changes. No matter how effective ab exercises are, you won't achieve anything without proper diet. healthy eating allows you to accumulate less fat and spend it faster, and in a natural way.

Resistance exercises and aerobic exercise together will lead to the most optimal results!

All examples on our list are a combination of Pilates, yoga, barre and core strengthening exercises that will get rid of excess abdominal fat, strengthen and tone the abdominal muscles.

In order to see Full description each exercise, scroll down the article.

The best abdominal exercises for women

#1: DeadBug

This exercise strengthens the muscles of the core and abdomen. As the name suggests, this exercise involves imitating a dead bug by lying on your back with your legs up in the air.

This exercise is widely used in Pilates to strengthen and tone the abdominal muscles. DeadBug teaches you how to move your hips and shoulders in isolation while keeping your spine still. This helps develop coordination and strength in the abdomen and lower back.

How to do:

1. Lie on your back on a yoga mat with your arms and legs up to the ceiling.
2. Take a deep breath and tighten your abs. As you exhale, lower your right leg and lift right hand Per head.
3. Alternate legs and arms. Do 8-12 reps on each side.

#2: Plank

The plank looks deceptively light. No reps, let alone moves. You don't need to lift weight. This is an exercise during which no torso movements are needed at all. But for most people, stay in the plank for more than 15 seconds and keep correct posture insanely difficult.

This simple but very effective isometric exercise for the abdominal muscles is quite difficult, because every muscle in the body is tensed to maintain the posture. This intense exercise develops strength in the muscles of the core, shoulders, arms and buttocks.

In general, the plank will help you get a strong "steel" abs and lower back, which reduces the chance of injury in these areas.

How to do:

1. Lie on your stomach on the floor, legs extended, elbows bent and directly under your shoulders. Clasp your hands.
2. Feet hip-width apart, elbows shoulder-width apart.
3. Tighten your abs and then straighten your toes to lift your body (forearms remain on the ground) and form a straight line from head to heels.
4. Hold for 30-60 seconds or as long as you can.

#3: Plank Pushups

Plank exercises keep the spine in a neutral position while working the core muscles. The stabilization of the core during movement in a professional environment is referred to as "dynamic stabilization". Just holding a plank is no easy task, but stabilizing and maintaining your posture while you move your arms and legs is a whole new level.

Such exercises increase the strength of your entire body. Arms, chest, shoulders and even gluteal muscles. Because your feet are the only part of your body that stays in constant contact with the floor and supports your entire body weight, your legs work isometrically during arm movements. This is truly a full body workout.

How to do:

1. Start the exercise from the plank, keeping the weight on your forearms.
2. Your body forms a straight line from your shoulders to your ankles.
3. Tighten your core and abs as if you are about to be punched in the stomach.
4. Raise your body up by straightening your arms in turn. Hold, and then return back to your forearms. This is one repetition.

#4: Russian twist

This exercise works your obliques and abs and strengthens your core. This is a dynamic exercise that is one of the best for rowers. It involves and works the same muscles that tense when rowing.

How to do:

1. Sit on the floor with knees bent, lift your feet off the floor. Clasp your hands together, stretch them straight in front of your chest.
2. Lean back so your torso is at a 45 degree angle to the floor.
3. Tighten your muscles and turn to the right as far as you can. Hold for 1-2 seconds, then return to initial position and repeat the same for the left side.
4. Continue alternating until you have done 8-12 reps on each side. Do 2-3 sets.

#5: Bicycle Curl

This exercise is the best for the press, and it deserves this title. A study conducted at San Diego State University compared 13 of the most common ab exercises to determine the most effective. Each exercise was evaluated by the strength of muscle stimulation, which was measured by EMG. The rectus abdominis, external and internal oblique muscles were evaluated.

While the standard crunch proved ineffective, the bike crunch proved to be one of the best in all areas of the abdomen, engaging and stimulating most of the abdominal muscles and allowing you to get those cherished sculpted cubes.

How to do:

1. Lie on the floor on a yoga mat with your lower back pressed into the ground and your core muscles tense.
2. Put your hands behind your ears, gently holding your head. Pull your knees up to your chest to an angle of about 45 degrees.
3. Raise your upper back until your shoulder blades are off the floor. Don't stretch your neck.
4. Brace your abs and straighten your right leg at a 45-degree angle to the ground, twisting your upper body to the left, pulling your right elbow toward your left knee. Move not only your elbows, but also your chest.
5. Alternate legs and arms. Do 8-12 reps, 2-3 sets total.

No. 6: Twisting with the hand touching the toes

Speaking of “fat-burning workouts,” one cannot fail to mention this exercise, which strengthens the oblique and rectus abdominis muscles and lower abs.

How to do:

1. Lie on your back with your arms and legs extended, bend your right leg at a 45-degree angle.
2. Tighten your abs as if you were crunching, lift your left leg up and reach with your right hand towards your foot. Slowly touch your toes with your right hand. Stay in this position for 2 seconds, then slowly lower yourself back down to the starting position. This is one repetition.
3. Do 10 to 15 reps on one leg and then on the other.

No. 7: Exercise "Climber"

"Mountain Climber" is an exercise that involves all the major muscles of the lower body and the abs, including the upper. When performed at a fast pace, this is a great cardio workout that raises your heart rate.

How to do:

1. To perform this exercise, get into a push-up position with your shoulders directly over your palms. Your body should form a straight line from head to heels.
2. Tighten your abs and lift one leg, bent at the knee, bring it to your chest. The muscles should be tense, the back should be straight.
3. Return to starting position and repeat with the other leg. Continue alternating until the desired number of repetitions or 30-45 seconds.

No. 8: "Alpinist" with a cross

This exercise strengthens the core muscles. During its implementation, the hips, abs, shoulders, chest, buttocks and lower back work.

How to do:

1. Start in a push-up position with your body forming a straight line from head to heels.
2. Tighten your abs, bend your right leg and pull your knee towards your left shoulder. Then return to the starting position.
3. Continue to the prescribed number of repetitions.

№9: reverse twist

Reverse twisting works the obliques and lower abs.

How to do:

1. Lie down on a yoga mat and raise your straight legs so that your feet are directly above your hips.
2. Place your hands palms down at your sides. Tighten your abdominal muscles to lift your hips off the floor.
3. Pull your legs towards your chest.
4. Hold for 1-2 seconds, then slowly lower your hips and legs back to the floor. Perform 8 to 12 repetitions.

#10: Cross-leg crunch

This exercise is a twist with one leg lying across the other. This exercise mainly strengthens the "cubes", or rectus abdominis. At the same time, the muscles of the lower abdomen and obliques work less. Do an equal number of reps on each side to work your core and abs evenly.

How to do:

1. Lie on your back as shown in the picture. Position your left ankle over your right knee. Support your head with your hands, but do not pull your head towards your stomach, let the press work.
2. Raise your upper back, shoulders, and head off the floor, tighten your abdominal muscles, stretching up towards your legs. Hold for 1-2 seconds, then slowly return to the starting position.
3. The goal is 12 to 15 reps per side for 2-3 sets.

#11: Doggy Leg Raise

#12: Elbow to knee twist

#13: Toe-Toe Crunch with Both Hands

No. 14: Scissors

This exercise, borrowed from Pilates, involves the rectus and oblique abdominal muscles.

How to do:

1. Lie on your back. Place your hands on the sides of your body with your palms down and rest them on the floor.
2. Bend your knees at a 45 degree angle and pull them towards your chest. This will make the exercise a little easier, and the lower back will lie on the floor.
3. Raise both legs straight up towards the ceiling, tensing your abs. The loin remains on the floor.
4. Engaging your core muscles, slowly lower your right leg down towards the ground until it is a few inches off the floor.
5. Slowly perform "scissors": lift one leg up, lower the other at this moment.
6. Do 15-20 reps on each leg (or more if you can).

#15: Turn Plank

This exercise works your core, lateral abs (obliques), shoulders, and arms.

How to do:

1. Start in a plank on the left side, right leg ahead of the left. Raise your right hand up.
2. Turn your body to the right. The right hand is raised to the ceiling while turning on outside left foot.
3. Hold up. Then return to the starting position. Repeat on the other side.
4. Continue alternating sides. Perform 10-12 repetitions on each side.

#16: Side Plank

How to do:

1. In a plank, bend your knees and, jumping up, put your feet outside of your right hand, stay on your haunches, on the balls of your fingers.
2. Jump up and stretch your legs to the starting position. This is one repeat.
3. Repeat as fast as you can.
4. Alternate repetitions 12-15 times for each side.

Tip: Hold dumbbells in your hands to make jumping easier. If you find it difficult to jump, then you can perform this exercise as a modified "Climber".

#17: Diagonal plank

After you master the basic exercises, challenge the abdominal muscles. Raising the leg and arm diagonally increases the strength and stability of the core muscles, including the lower back. Be prepared that excess fat will simply evaporate. This variation of the plank works your abs, torso, shoulders, glutes, and lower back.
How to do:

1. Start in plank, then spread your legs slightly wider than your hips. Make sure your hips are in the air and your body forms a straight line from your shoulders to your heels.
2. Keeping your torso stable, raise your right arm up and out, slightly diagonally. Hold this position for two seconds, then return to the starting position.
3. Repeat with your left hand. This is one repetition.
4. Do 12-15 reps on each side.

If this exercise is too difficult for you, change it and perform a diagonal from the plank on the elbows.

#17: S

#18: V-twist

#19: Side lift

#20: Side V-Rise

During this exercise, the oblique muscles work. The rectus abdominis (“cubes”) is also involved.

How to do:

1. Lie on your right side, hold your head with your left hand, leave your right hand on the floor.
2. Shift your weight to your right hand, lift your straight legs off the floor and pull your torso towards your legs.
3. Get back on the floor. This is one repetition.
4. Perform 12-15 repetitions. Then turn over to the other side and repeat on the other side.

#21: One Leg Plank

#22: Side plank with toe touch

#23: Twisting

No workout is complete without the classic crunch. The targets this time are the rectus abdominis and lateral (oblique) muscles.

How to do:

1. Lie on your back, knees bent. Feet on the floor at shoulder width.
2. Put your hands behind your head, fingers behind your ears. Don't interlock your fingers.
3. Keep your arms out to the sides, slightly rounded at the elbows. Tilt your chin, leaving a few inches of space between your chin and chest.
4. Tighten your muscles carefully abdominals.
5. Twist forward so that the head, neck and shoulder blades rise from the floor.
6. Hold for 1-2 seconds at the top of the movement, then slowly lower. Repeat 12-15 times.

No. 24: Boat

Morning complex for the press

According to materials:

http://www.fitwirr.com/fitness/-ab-exercises-women

Every woman must have thought at least once that it would be nice to take care of her body, and in particular her stomach. You can pump up the press with cubes, or you can simply tighten all the muscles of the abdomen so that it looks flat or add in moderation beautiful relief. Surely you will ask for how much to pump up the press for a girl? It all depends on the current state of your stomach.

Each exercise affects a certain muscle group and each exercise requires several approaches per session, so calculate your strength. At each lesson, you need to touch all the abdominal muscle groups, and since everyone thinks what to pump up nice abs it’s very easy for a girl, you will have to upset you, because in order to put your stomach in order and consolidate these results, it takes 2-4 weeks and of course, from time to time you will need to do complex exercises for the press to keep it in shape.

How to pump up the press for a girl

Now, after a little theory, we move on to the process itself. For classes, we need: sneakers, a mat, a ball, water and time. Spread a mat on a smooth, even surface and prepare water, you will need to drink it after each exercise, drink as much as you want. To know how to properly pump up a press for a girl, you need to study the technique of performing exercises. Together with the stomach, you can pump other related muscles, for example, read our article on how to make it more elastic, because some exercises intersect with exercises for the abdomen.

We swing the upper part of the press

body twist

We lie down on the floor and, bending our knees, while holding our hands behind our heads, bend in half, tearing off the top of the body from the floor and stop ourselves in this position for a few seconds and return to the starting position. Do 8-16 times in two sets. If there is a ball in the inventory, then you can pinch it under your knees for maximum load.

Backbends

Lie down on your stomach and clasp your hands behind your back. Now we raise the torso, while trying to press the legs to the floor and not lift them, and we also freeze for a few seconds. Such exercises can be done 1-2 sets of 5-10 times. Thus, it will not be difficult to pump up a press with cubes for a girl at home, using this exercise, but it only affects the upper part, and for complete happiness, we also need to pump up the bottom.

Leg raise lying on back

Lie on your back and slowly raise your straight legs up at an angle of 90 degrees. Due to the fact that the exercise is performed slowly, the muscles have time to strain, in contrast
from quick exercise when everything is done by the inertia of the jerk.

Not worth doing physical activity during menstruation, this can affect women's health not in better side. Wait one or two days after the end of the cycle and start exercising to finally find out how to quickly pump up the press for a girl and not be shy about your body on the beach.

We swing the lower part of the press

In order to pump up the lower press, home conditions are also suitable, but it will still take much more effort and time, because it is in the lower abdomen that all fats are deposited, which are difficult to deal with.

Accordion exercise

We sit down and lean back, leaning on our elbows, while stretching our legs forward. We raise our legs up and, on weight, we begin to bend them not very quickly at the knees. After doing this 10-15 times, slowly lower our legs. And such exercises need to be performed in two approaches. How do you think how to quickly pump up the press for a girl? Properly hard training. Don't just stop at this exercise.

Steps in the air

Lying on your back, raise your legs at an angle of 45 degrees and emit brisk walking. This exercise will help both to remove the stomach and pump up the press for the girl, and to tone the muscles of the legs, thanks to which we affect two muscle groups at once.

Pelvic lift

Lie down on the floor and bend your knees (you can bend alternately) and with the help of the muscles of the back and muscles of the legs we raise the torso in the pelvic area. This exercise do about 20 times.

Plan your workouts ahead of time. If you know how to remove the stomach and pump up a beautiful press for a girl, then you remember from your own experience that this takes a lot of time and you won’t get away with it for weeks.

We swing the lateral muscles of the press

leg stretch

Sitting on the priest, we bend our knees, tear them off the floor and in this position we alternately and slowly straighten our legs forward, while you can twist the torso, which will give an additional effect

Twisting

Body position as in the previous exercise. Bend your legs and press them to your chest, then from this position turn them slowly to the left, then slowly to the right, while not lifting your upper body from the floor, since strict adherence to the exercise technique will help the girl to properly pump up the press. For this lesson enough for about 2 sets of 20 twists.

air scissors

We keep the prone position, raise the straight legs up and start crossing the legs.

Don't overwork yourself with exercise. Large loads are harmful to the body as a whole, especially from habit. Take breaks between exercises and drink enough fluids.

These are all the exercises that we wanted to advise you, and now you will know how to pump up a beautiful press for a girl and you can do all these exercises at home. You should not run your body, because it is much easier to keep it in a beautiful and healthy state.

How to quickly pump up a press for a girl: video

This standard exercise on the press. It is during the execution of twists that the rectus abdominis (it is responsible for the cubes on the abdomen), the pectoralis major, external and internal obliques, as well as transverse muscles abdominal press.

Performance. Keep your middle and lower back pressed into the floor. This way you avoid engaging the hip flexors. Try to keep your hands at your temples, do not stretch your chin and neck up. The abdominal muscles should lift you. On the rise, you should exhale deeply, inhale - in the lower position.

Do three sets of 30 reps.

This exercise is aimed at working out the lower press (abdominal part). Muscles involved in this exercise: iliopsoas, tensor fascia lata, sartorius, rectus femoris, adductor longus and brevis, pectineus, rectus, oblique and transverse abdominis, quadriceps.

Performance. Lie on the floor, stretch your arms along the body and press to the floor. Raise your legs off the floor and perform crossing movements. During the exercise, make sure that the lower back is pressed to the floor. The lower the legs are lowered, the greater the load on the lower press. If you find it difficult to keep your legs at this level, raise them a little higher. If you feel your lower back lift off the floor, raise your legs a little higher. Make sure your legs are straight.

This exercise is also aimed at working out the lower press (abdominal part). Muscles involved in this exercise: iliopsoas, tensor fascia lata, sartorius, rectus femoris, adductor longus and brevis, pectineus, rectus, oblique and transverse abdominis, quadriceps.

Performance. Lie on the floor, stretch your arms along the body and press to the floor. Raise your legs off the floor and perform walking movements with a small amplitude. Socks should be pulled over, the lower back pressed to the floor. The lower the legs are lowered, the greater the load on the lower press. If you feel that your lower back is off the floor, lift your legs a little higher and fix this position. Make sure your legs are straight.

Do three sets of 30 seconds each.

During this exercise, the rectus abdominis, external oblique, quadriceps and tensor fascia lata (thigh muscles) work. This exercise is more aimed at burning fat, and not at working out the relief.

Performance. Lie on the floor, raise your legs bent at the knees (the angle should be 90 degrees), stretch your arms in front of you. Raise your upper body towards your knees, reaching forward with your arms. On the rise, exhale, in the lower position - inhale. Try not to tear your lower back off the floor and do not lower your legs. Make sure that the chin is not pressed against the neck.

A simpler version of this exercise is to cross your arms and lie on your chest. More complex - the hands are behind the head or are at the temples.

Do three sets of 10 reps.

During this exercise, the main load is directed to the oblique muscles of the abdomen, but the rectus abdominis, quadriceps and tensor fascia lata (thigh muscles) also work.

Performance. Lie on the floor, put your hands behind your head, bend your knees. The feet should rest on the floor. Perform a twist in which the right elbow reaches for the left knee to the middle of the thigh, and the knee approaches the elbow. During the exercise, try to raise the upper body so that the shoulder blades come off the floor. The lower back should be pressed to the floor. Don't tuck your chin into your neck or pull yourself up with your hands. When twisting, exhale, in the starting position - inhale.

The closer the feet are to the pelvis, the greater the load.

A simpler version of this exercise - the non-working arm is extended to the side (forms with shoulder girdle straight line) and pressed to the floor. This will give you extra support while twisting.

Do 30 reps on each leg.

During this exercise, the rectus abdominis, external obliques, internal obliques, transversus abdominis, as well as the muscles of the legs and buttocks (gluteus maximus) work.

Performance. Lie on the floor, put your hands behind your head. Start doing leg movements like you are pedaling a bicycle. At the same time, lift your upper body, trying to tear your shoulder blades off the floor. Alternately stretch your right elbow to your left knee, your left elbow to your right knee. The exercise can be performed at any pace. Try not to press your chin to your chest and do not pull your head up with your hands. Remember to breathe properly: exhale should fall on each twist.

Do three sets of 20 reps.

During this exercise, the core muscles are included in the work (the rectus and transverse abdominal muscles, the extensor of the back, the trapezius muscle, biceps and pectoral muscles), buttocks and leg muscles (thighs and calves).

Performance. Get into a plank position on your forearms. The elbows should be located exactly under the shoulders, the stomach is pulled in (the navel is pulled up to the coccyx), the back is even (there should be no deflection in the lower back). In this position, swing with a small amplitude. When moving forward, the shoulders should be in front of the elbows, and when moving back, be behind the elbows. Make sure that the back with the legs constantly form a straight line (without deflections or, conversely, arches in the lower back).

Do the exercise for one minute.

You can watch the full video with all the exercises.

An even toned belly with a beautiful relief is not at all a dream, but a completely achievable reality.

You just need to choose a complete set of exercises for the press for women with a description of the correct implementation and a training scheme.

Why tighten your belly

In addition to aesthetic, targeted work with the abdominal muscles solves another serious problem. It is directly related to health and longevity. The fact is that a swollen tummy not only looks ugly, but also signals the presence of obesity in the internal organs.

Internal, or abdominal, fat is a real danger because it leads to the development of diseases such as type 2 diabetes, cancer, heart attack, stroke and other pathological conditions. of cardio-vascular system. This is due to special cells - cytokines, which cause chronic tissue inflammation. Therefore, the sooner a girl takes care of the problem of a large belly, the higher will be the quality of her life.

Another issue is that it is impossible to lose weight locally. Therefore, you will have to get rid of external fat on the whole body and at the same time engage in the press. And that means at big belly You need to change your diet and start moving more. Abs exercises outside the complex will only help those who do not need to lose weight, but tighten up weak muscles necessary.

Types of exercises for the press

To increase the effectiveness of classes, the complex should include different types loads. There are three main types of abdominal exercises for women, which are described below:

1. static;

2. dynamic;

3. anaerobic.

Static exercises are performed while fixing a certain position of the body. Having fixed the pose, it must be held for a certain time. With dynamic loads, vigorous repetitions of movements are performed. Anaerobic exercises are aimed at burning fat cells and simultaneously tightening muscles.

The easiest abdominal exercises for women

Protozoa dynamic exercises for the press - these are straight and oblique twisting of the abdominal muscles. Classic leg or body raises train the rectus muscle. You can do them in three cycles of 15-20 movements in one cycle. To increase the load on the press, lifts should be done slowly.

To reduce the load on the back, it is not necessary to sit down completely when lifting the body. The exercise will remain effective even if you tear your shoulder blades off the floor. At the same time, you need to stretch your hands to your knees.

A more complex version of this exercise is performed with arms extended upwards, thrown behind the head. During the separation of the shoulder blades from the floor, you need to tear off your hands by 20-30 cm.

"Bug"

A slightly modified and complicated twisting allows you to work out the muscles of the lower abdomen and increase coordination of movements. Starting position lying on your back. Raise your legs and arms at an angle of 30-45 °. Take a breath, tighten your abdominal muscles. Exhale while lowering the left leg and winding left hand Per head. Repeat the exercise for the right limbs. Do 10-12 repetitions.

"Bike"

The simplest and very effective exercise that can be done even by women who have given birth. Compared to the usual twist, the “Bicycle” involves more abdominal muscles and forms a beautiful relief. It is performed in a prone position with hands behind the head. Simulating cycling, you need to pull the opposite arm and leg to each other in the abdomen, while turning the body along with the arm. It is optimal to do 12 movements in one cycle, only 3 cycles.

"Climber"

Excellent cardio exercise that increases the frequency heart rate and allowing you to work out the muscles of the press, arms and thighs. To achieve a cardio effect, you need to perform movements at a fast pace. Take a push-up position from the floor. Pull the legs alternately to the chest, holding the tension of the abdominal muscles throughout the cycle (15 movements for each leg). Do 3 cycles.

reverse twist

This exercise works your lower abs and obliques. Lie on your back, raise straight legs perpendicular to the floor so that the feet are located above the hips. Straining your stomach, lift your hips up from the floor, stay in this position for 2-3 seconds, then slowly lower yourself to the floor and take the starting position. Make 2-3 cycles of 12 lifts off the floor.

"Scissors"

Tightly press the lower back to the floor, put your hands along the sides. Raise your legs at a 45° angle. Perform horizontal movements, turning the ankles over each other, imitating the movements of the blades. Perform at least 20 movements with each leg. If possible, repeat the full cycle 2-3 times.

"Birch"

Among the most simple exercises on the press for women, performed in a static version, one can name a yoga pose known to many girls. Legs need to be stretched up and stand on the shoulder blades, supporting them with your hands. The key is to stay vertical. outstretched legs. The holding time of the posture depends on the development and strength of the muscles. Exercise is very helpful for women's health.

"Lotus"

The exercise is similar to the previous one, but does not require vertical retention of the body. The legs need to be crossed at the ankles, draw in the stomach while inhaling and bring it behind the head. Tear off the hips from the floor. Hold this position for a few seconds, then release the hip clamp and exhale. 10 repetitions is enough to start.

The most effective abdominal exercises for women

To achieve relief belly, you do not need to train the press for hours. On the contrary, experienced fitness trainers do not recommend pumping the stomach, so as not to make the waist square due to the oblique muscles.

The most effective for working out the press are exercises with heavy weights. Leg pulls with weighting give a load on the most big muscle- gluteal, while working out the press cubes. At home, it is difficult to perform such an exercise if there are no special weighting agents.

However, there are other methods of maximum load on the abdominal muscles.

"Plank"

Popular static exercise, which is one of the most effective abdominal exercises for women. Outwardly, it looks very simple, but in fact, it is extremely difficult to stand in a static position for at least a minute. Therefore, you need to start with 20-30 seconds, gradually increasing the duration of the rack. "Plank" tightens the stomach, works out the muscles of the arms, thighs, calves, back, buttocks. At correct execution exercises there is no load on the spine, which means there is a risk of injury.

How to do it: lie on the floor, then position the body horizontally, leaning on your elbows and toes. Legs are shoulder-width apart, elbows too. The back should be perfectly straight, the head looks forward.

You can complement the classic plank with swaying from socks to hands. This version of the exercise is called "Saw".

"Plank" with push-ups

Complicated basic exercise with dynamic elements. It is extremely difficult to keep a fixed position of the body and at the same time push up. The muscles of the whole body work, and the legs and arms are strained as much as possible. To perform the exercise, you need to stand in the classic bar, combine your palms under your head. Straighten your elbows, push up and lower back to the starting position. Perform if possible from 5 to 15 times.

"Russian twist"

One of the most effective exercises for working out the oblique abdominal muscles. You can pick up the ball or just join your palms. Performed sitting on the floor. Bend your legs at the knees at an angle of 45% and hold on weight. Lean back slightly to maintain balance. Turn the body and arms from side to side. Do 10-12 turns in 2-3 sets.

"Vacuum"

An effective, but very simple exercise, which can be compared in popularity to the plank, allows you to tighten even the most deeply located abdominal muscles. You can perform it standing or lying down.

The bottom line is to completely exhale air from the lungs, draw in the stomach and tighten the muscles. Hold the state until the count of 7-8, slowly inhale. Repeat the exercise 5-6 times. If you do a “vacuum” while standing, then the sequence is as follows:

Take a deep breath, then inhale sharply and immediately release the air, freeing the lungs as much as possible;

Lean forward, put your palms on your knees;

While holding your breath, pull your stomach in and up;

Hold this position until the count of eight;

Inhale slowly.

Repeat 6-7 times. It is important to exercise with an empty stomach. Therefore, the most convenient time for classes is in the morning, before breakfast. The fat cell burns most readily in the morning, which is explained by the biological characteristics of the human body.

"Planck-diagonal"

Complicated basic bar for trained people. It makes sense to switch to this exercise when the usual plank seems too simple.

Not only the press works, but also the arms, lower back, hips and buttocks. Exercise literally makes fat burn and melt. How to do it: Stand in a regular plank position with your feet slightly wider apart and your arms extended at the elbows. Raise your right arm and left leg at the same time, keeping them parallel to the floor. If holding the pose is too hard, you can lower yourself onto your elbows and perform the exercise from that position.

To quickly tighten your stomach, you can pick up a set of 5-6 dynamic and static exercises and perform it 3 times a week. Fat-burning "vacuum" is recommended to be done daily.