Exercises to strengthen the press. Effective exercises for the rectus abdominis

Every woman dreams of a flat, elastic tummy. It's so nice to demonstrate a new swimsuit on the beach, if the skin on the stomach is taut and without wrinkles. This fact gives self-confidence, cheers up. Getting rid of extra pounds at the waist, you will find good health, additional energy, lightness in the body, which you no longer want to part with.

For effective workout, and also in order not to harm your health, you should follow some rules:

• do not start physical education without a preliminary warm-up;
• do not start exercising with a feeling of hunger, as well as immediately after a hearty meal - keep 2 hours before and after eating;
• for the entire period of exercise, exclude sweet, starchy foods, alcohol. Eat the amount of calories you need for your weight and lifestyle;
• while exercising, breathe correctly: you need to inhale before starting the movement, exhale - in the process;
• during classes, strain the abdominal muscles, try to pull them to the spine, make sure that the exact muscle that you are training works;
• After training, be sure to stretch the worked muscles.

Contraindications for abdominal muscle training

Pay attention to possible contraindications in which training can harm your health:

• pregnancy and postpartum period;
• omission internal organs;
• recent operations;
• hernia;
• malignant tumors of the pelvic organs;
• critical days. In some cases, increased physical activity can affect the volume of secretions.

How to strengthen and tighten the stomach at home

Not everyone has the time and opportunity to visit a fitness club. For some, it is expensive, but for some, there is simply no free time. But do not despair - if you wish, good results can be achieved without leaving home. Physical education to strengthen the press is simple and will require only 15-20 minutes. The main condition for achieving a successful result is regularity. It is enough to do exercises every other day, but for faster progress, increase the load by exercising daily. With this organization, you can see results in about 4-12 weeks, depending on the initial state of the abdominal muscles.

For achievement best effect you need to work all the muscles abdominals.

Important: to burn fat more intensively, do 3 sets with the largest number of repetitions. Start with 20 and work your way up to 50.

Exercises to strengthen the abdominal muscles

Get your mat ready, wear comfortable clothes, put on your favorite music, and get busy. initial position. It will be the same for most exercises - lying on your back, your hands can be removed behind your head or crossed over your chest. At the end of each movement, return to the starting position and relax completely.

Exercise 1 (download upper press):

Important: work on the exercise until a burning sensation appears in the abdominal muscles.

Do not bring your knees together, your elbows should be spread straight to the sides, your chin should not touch your chest (otherwise there will be an overstrain cervical spine). If you want to increase the load, do an exercise with the effect of a spring - lift the body and, making springy movements, try to reach your legs, at the end, fix in the last position for a while.

Important: to reduce the risk of muscle pain after the start of training, stretch between exercises - lie straight on the floor, stretching your arms and legs, stretch well from your palms to your heels.

Video: how to download the upper press

Exercise 2 (download lower press):

Exercise 3 (we swing the lower press):

1. Raise straight legs off the floor.
2. Make cross movements with your legs.

Exercise 4 (we swing the lower press, we are working on burning fat):

1. Raise your legs up perpendicular to your body.
2. Push your buttocks up 15-20 cm, trying to stretch your legs towards the ceiling.
3. Go back to point 2, relax a little and repeat the movement.

If desired, this exercise can be complicated by slightly turning the pelvis to the side at the time of lifting.

Video: lifting legs up lying on the floor with a rotation of the pelvis

Exercise 5 (we swing the upper and lower press):

1. Raise your straight legs slightly. The lower the legs are, the more efficient the work will be.
2. Raising your shoulders, raise your arms parallel to the floor.
3. Now stretch your arms up and down.

Important: breathe evenly - inhale slowly for five swings with your hands, exhale for the next five swings.

Exercise 6 "Twisting" (we swing all the abdominal muscles):

1. The legs are bent at the knees.
2. Place your left ankle on your right knee.
3. Raising the shoulder blades, try to throw the right elbow over the left knee.

Do the same for the other side.

Exercise 7 "Bicycle" (we pump all the abdominal muscles):

In this exercise, it is better to raise your shoulders higher to increase the load on the muscles.

Exercise 8 (we swing the oblique muscles of the press):

1. Here the starting position changes - lie on your right side.
2. The right hand remains on the floor, perpendicular to the body, palm down.
3. Slowly raise your legs and shoulders.

Roll over to the other side and repeat.

Tummy Tuck Exercises

To make your stomach slim and attractive, it is not enough just to pump the press. Treasured cubes can remain invisible under a thick fat layer and sagging skin. Therefore, it is worth adding some more exercises that will help make the stomach more toned.

plank

One of the most popular, fast and quite effective exercises is the plank. When performing this stance, almost all the muscles of the body are worked out. The bar rack requires huge energy costs, which contributes to intensive fat burning. At first glance, it may seem quite simple. However, do not rush to conclusions - you will have to train a lot so that the stand in the bar can last more than one minute.

Exercise 1 (classic version of the plank):

1. Take a pose as for push-ups, but standing on your elbows. Leave your legs straight.
2. Keep your body strictly perpendicular to the floor, do not arch your lower back.
3. Hold on like this for at least 20 seconds. It is necessary to gradually increase the time to 1 minute. To increase the load, you can rest on the floor with your palms on straight arms.

Important: in the plank stance, try to pull your stomach up to the ribs and keep it in tension until the end.

Exercise 2 (side plank):

1. Lie on your side, put your elbow on the floor and lean on it.
2. Raise your hip off the floor so that your body is fully extended. Do not arch back or forward.
3. Hold on for the first time for 20 seconds, then increase the time to 1 minute.
4. Roll over to the other side, do the same. To increase the load, you can also rest on a straight arm.

Exercise 3 (complicated plank):

1. Take the starting position as in the classic plank.
2. Raise one leg up, pulling the sock towards you. Hold on for as long as you can and switch legs.
3. Then make it harder with your hands: standing in a plank, stretch one arm straight or sideways, stay as long as possible, then change hands.

Exercise 4 (complicated side plank):

1. Take the starting position as for the side plank.
2. Raise your arm and leg.
3. Maintain balance for as long as you can, rest, roll over to the other side and do the same.

Vacuum

Exercise "Vacuum" is convenient because it can be done anytime and anywhere. Special breathing exercises help to work out even the most deep muscles stomach, and also saturates the body with oxygen. If it becomes a habit, you will see the result very soon - the abdominal muscles will get stronger, and the skin will become more elastic. So, there is nothing complicated in this:

1. Empty your lungs of air by exhaling deeply.
2. Hold your breath.
3. Pull your stomach in as much as possible.
4. Hold this state for a few seconds.
5. Relax and breathe.

Repeat the action 10-12 times.

Video: how to do breathing exercises for the abdomen

Good habits for a tummy tuck

If you are serious about improving the tummy, then it would be useful to have a few good habits, which will help in the work on its tightening:

1. Walking. Make walking a daily ritual. To begin with, let it be 20-30 minute walks on fresh air. Gradually increase the time to 1-1.5 hours. Walk whenever possible - get off a couple of stops early when driving home from work, go for bread not to the nearest store, but to the one that is a couple of blocks away, etc. Try to keep your abdominal muscles in tension while doing this, draw in the stomach. This habit will be useful not only in this matter, but for the whole organism as a whole.
2. Posture. Watch your posture throughout the day. Keep your back straight and your abdominal muscles tense. Over time, the feeling of tone in the muscles will become familiar to you, the skin will tighten, the tummy will be more elastic.
3. Massage. A very effective and effective habit that will help keep your stomach in shape. You can consult a massage therapist about the intensity of the massage that suits you or buy a massager, oil and do the massage yourself.
4. Proper nutrition. Eat right, do not overeat, do not eat a lot of fatty, fried, sweet, starchy foods, especially at night. Dinner should be light, no later than 3 hours before bedtime. Remember, we are what we eat, any extra piece eaten will immediately be deposited in the cherished place. Count calories so you don't eat more than your body needs.
5. Drinking mode. A very important habit that nutritionists around the world are talking about. After all, a sufficient amount of water increases metabolism, improves blood circulation, normalizes digestive processes and, importantly, dulls appetite. You need to drink daily the amount of purified, unboiled water corresponding to your weight. Please note that tea, coffee, juice and other drinks do not count - the body needs clean water. Calculating the right amount is easy - 30-40 ml per kilogram of weight.

Video: self-massage of the abdomen for weight loss

How to tone up your belly at the gym

Some women prefer to visit Gym. This disciplines well - after all, it becomes a pity when the purchased subscription disappears, and the atmosphere in gym reigns special, giving strength for training. In the sports club, you can exercise in the same way as at home, or you can connect special simulators.

So, on the way to the perfect tummy, it’s not enough just to pump the press - the muscles will strengthen, but hide under the fat layer. And to get rid of subcutaneous fat in the waist area, you need to lose weight in general, because local weight loss can not be. Most useful exercise for weight loss - classes on cardio. Not everyone can afford to have an exercise bike or treadmill at home, so in this case, the solution to the problem is going to the gym. Do the workout in the correct sequence.

Warm up

For 10-15 minutes, do a few simple exercises, they will help prepare the body for training:

1. Tilt your head in different sides, head rotation.
2. Lateral slopes of the body.
3. Rotations of the shoulders, forearms, hands.
4. Twisting of the body, rotation of the pelvis.
5. Stretching the muscles of the back with the help of hands clasped in a lock behind the back.
6. Raise the knees to the level of the pelvis.
7. Rise on socks.

Video: warm-up before any workout

cardio training

Now choose the exercise machine you like the most, be it an exercise bike, treadmill or orbitrek. Drive on it for about 10 minutes. Keep a moderate pace. At this stage, you should be sweating a little, not tired - the main workout is ahead.

Photo gallery: cardio equipment

10 minutes of training on the orbitrek cardio machine is enough to warm up the muscles
Maintain a moderate pace of running or walking on the treadmill before your main workout

Exercises to strengthen the abdominal muscles with the help of simulators and other equipment

Now that the muscles are prepared for the upcoming work, you can begin the main part of the workout. You can perform the same exercises as at home, or use the available simulators and various equipment.

Press bench

To perform bench exercises:

Exercise "Prayer" - twisting on the block

The amplitude during the exercise "Prayer" is greater than with ordinary twists on the floor, so the load on the muscles increases.

1. Set the minimum weight.
2. Stand facing (or back) to the simulator and grab the rope with your hands.
3. Get down on your knees.
4. Lean forward parallel to the floor with your back slightly arched. At the same time, the arms are bent at the elbows, the chin touches the chest.
5. Lower yourself down, tensing your abs until your elbows touch your hips.

Video: the correct technique for performing the Prayer exercise

Leg raises can also be performed while hanging, holding the bar above your head with your hands. Make sure that the legs do not swing, but rise with the help of the abdominal muscles.

How to perform:

Fitball

The fitball will help to pump up the press with a minimum load on the musculoskeletal system. At the same time, while working on the ball, you will use many other muscles, as you will constantly be in tension to maintain balance. It is necessary to choose the right size of the ball that matches your height - while sitting on it, your legs should be parallel to the floor. Performing the following few exercises, you will quickly achieve results.

Exercise 1 (twisting). At first, do this exercise in the amount of 2 sets of 10 times, then you can slightly increase the repetitions:

1. Sit on the ball with your arms crossed over your chest.
2. Move the ball under your back, moving your legs.
3. Raise your shoulders slowly.

Exercise 2 (lifting the buttocks). Do not bend the lumbar, force only the abdominal muscles to work:

1. Lie on the floor, fix the ball between the ankles, straighten your legs.
2. Take your hands behind your head, hold on to the support.
3. Raise your buttocks above the floor for a few seconds;

Exercise 3 (ball rollback). Don't bend your spine

1. Get on your knees, hands on the ball.
2. Roll the ball forward until you feel tension in the abdominal muscles;

Exercise 4 (side bends). Make sure that the elbows are spread apart, the body does not lean forward or backward:

1. Lie sideways on the ball, resting your feet on the floor near the wall, put your hands behind your head.
2. Raise your torso sideways up as far as you can.
3. Return to starting position;

Exercise 5 (raising the pelvis). When you raise your legs, the angle of their bend does not change, the movement occurs only with the help of the pelvis:

1. Lie on your back, bend your legs 90 degrees, hold the ball between your feet, put your hands under your back, palms down.
2. Pull your knees towards your chest, lifting your pelvis.
3. Return to the starting position without touching the floor with the ball.

Video: training for the press with a fitball

Disc "Grace"

The special disc "Grace" is easy to use. It is also worth buying for home workouts. However, there are some contraindications for practicing on this device: you should not use it for existing problems with the spine, it is not recommended to engage in people over 50 years of age, as well as pregnant women. If nothing prevents you, feel free to start practicing. Take about 3 minutes for each exercise.

Exercise 1 (to strengthen the oblique muscles of the press, as well as the back):

1. Place a chair nearby.
2. Stand on the disc, holding the chair with your hands.
3. Roll side to side. The body remains stationary.

Exercise 2 (no more need for a chair):

1. Get on the disc and sit down a little.
2. Lean forward a little.
3. Spin on the disc in different directions alternately, while waving your arms in the opposite direction.

Exercise 3:

1. Now sit on the disc, bend your legs so that your feet rest on the floor.
2. Take lateral steps with your feet, rotating the disk.
3. After several movements to the left, move to the right and back.

Exercise 4:

1. Sit on the disc lying on the chair.
2. Rotate the disc with your pelvis in opposite directions.

Body wrap - a way to tighten the stomach without grueling workouts

There are times when physical activity, even simple exercises for the press, are contraindicated for health reasons. For example, in the postpartum period, it is not allowed to pump the press for the first 2-3 months. But what if overweight deposited in the sides, and so you want to return the thin waist as soon as possible, to give elasticity to the stretched skin on the stomach? There is an exit! In this case, wraps will help you - the simplest and most affordable way lose a couple of extra pounds and correct the shape of the abdomen. The essence of this procedure is to apply a mass prepared from certain products to problem areas, wrap cling film wrap in a warm towel and wait. No more effort is required from you - fat will be burned while you are lying on the couch. Naturally, a miracle will not happen and you will not become a slender inch if the fat has been deposited for years. But this method is quite capable of coping with small errors.

Contraindications for the use of wraps

Any procedure, especially with the use of medicines there are contraindications. The use of wraps is no exception, so carefully consider whether you fit one or more of the following criteria:

• the presence of bruises, wounds, scratches on the problem area, into which the mixture can get;
• various skin diseases, fungal infections;
• gynecological diseases, pregnancy;
• oncology;
• the possibility of allergic reactions;
• cardiovascular diseases.

If everything is in order and you are ready to do all these manipulations to tighten the tummy, then choose the option you like best and proceed.

Clay wrap

Clay helps to normalize blood circulation, accelerate metabolism, so that fat is burned faster and the skin becomes more elastic. To prepare a mixture of clay, it is enough to dilute the special powder with water to the consistency of thick sour cream and apply to the abdomen and sides. You can add seaweed to the mixture if available. Then wrap with foil and wrap with a towel. After 30 minutes, wash off the clay with warm water and apply a moisturizer.

Honey with soda

For cooking honey wrap mix 5 teaspoons of sea salt and soda, 1 teaspoon of honey and 3 teaspoons of cream. Then everything is according to the usual scheme: a film, a towel, waiting. This composition has a positive effect on tissue regeneration, perfectly cleanses the skin, removes accumulated fluid and toxins from the tissue, and makes the skin smooth and elastic. So if you do not skip the procedure, the result will be noticeable in a few days.

Chocolate

Chocolate for the figure is harmful if it is taken as food, but not as a mask for the skin of the abdomen. Make a wrap with chocolate melted in a water bath, and the skin of the abdomen will change after the first procedure. Use natural dark chocolate containing more than 72% cocoa.

coffee

Coffee wrap is the most popular and effective way. All you need for this is 3 tbsp. spoons of coffee grounds and a glass of warm milk. Mix and apply on the skin of the abdomen and sides, massaging lightly. The result will not keep you waiting.

Do not forget to monitor nutrition for the entire period of the course of body wraps. Eat 5-6 small meals a day, the last meal should not be later than 3 hours before bedtime. Do not eat 1.5 hours before and 1.5 hours after the procedure.

Photo gallery: ingredients for body wraps

The use of clay for body wraps gives an excellent effect. Soda is an affordable tool for body wraps.
Sea salt can also be used as a scrub
Honey saturates the skin with beneficial substances Warm milk will make the skin smoother and more tender Melt chocolate in a water bath Do not throw away the coffee grounds - this is an excellent tool for your beauty

How to remove wrinkles on the stomach

Before you begin to deal with unattractive folds on the abdomen, you need to find out the cause of their appearance. They can appear from an excess of subcutaneous fat as a result of a set excess weight, there may be weakened abdominal muscles in the absence of body fat, or it may simply be skin stretched as a result of pregnancy. If you have extra pounds, the best solution to start the fight against wrinkles will be the organization of proper nutrition.

To strengthen the abdominal muscles, you need to resort to physical exercises. Wraps will help make stretched skin more elastic. But in any case, the best option would be A complex approach- regular training while maintaining a balanced diet, as well as additional body wraps will bring much better results.

Features of a tummy tuck for men and women

Due to the difference in the genetic background of the sexes, men and women recover differently. Fat deposits in men, they are deposited mainly in the upper abdomen, in women - in the lower part and on the sides. Accordingly, men lose weight a little easier, because fat leaves faster from the upper part. However, this will require more effort. If it is enough for women to do exercises without weights, under the load of their own weight, for example, exercising on a fitball, then men must definitely arm themselves with additional weights on simulators or dumbbells, otherwise there will be little effect from the work done. The metabolism in men is faster, so without even adhering to strict diet It will be easier to get rid of extra pounds with sufficient physical activity.

So, armed with the knowledge gained, you can safely begin the not so thorny, as it turned out, path to the ideal waist. The main thing in this business is regularity. Do not skip workouts, stick to a healthy balanced diet, take a course of body wraps - and after a couple of months you can proudly demonstrate the result somewhere on the beach.

The human abdominal muscles consist of the external oblique, internal oblique and rectus muscles, which has two parts. It is this rectus muscle that is defined as a press in the general sense. With enhanced training, the “cubes” formed by the tendons appear.

Most people, pumping the abdominal muscles, pay attention only to the rectus muscle. But if you want to achieve really high results, then you should perform a whole range of exercises aimed at pumping other abdominal muscles as well, including membrane ones, which should definitely be strengthened.

Exercises to strengthen the abdominal muscles

Consider basic exercises aimed at and women:

• Raising the legs on the horizontal bar. This exercise will be ideal for those who are wondering how to strengthen the abdominal membrane muscle. So, hang on the horizontal bar with straight arms. Now try to raise your knees straight up as high as you can. The exercise should be performed in 4 sets of 10-12 repetitions.

Dissatisfaction with your own figure can eventually lead to constant stress, so you should not put off playing sports until the next time. Moreover, you can perform exercises not only in the gym, but also in any available conditions. Good trainer for the press, for example, bars and a horizontal bar at home or at the nearest stadium will serve.

Advice! If you find it difficult to do such lifts slowly, then at first you can swing your legs or help yourself with rocking. Over time, the muscles will strengthen, and the exercise will become much easier.

• Twisting. The main exercise, which is quite simple to perform. Often, strengthening the abdominal muscles for women is carried out precisely through this exercise. Lie on your back. Bend your knees and your arms at your elbows, placing them behind your neck. Now slowly lift upper part torso to the leg, then just as slowly lower yourself to the starting position. You need to perform the exercise in three sets of 40 repetitions each. When performing, make sure that the legs remain motionless.
• Diagonal twist. If the previous exercise was aimed at pumping the rectus abdominis, then this allows you to pump the oblique muscles. To begin with, you should take the same starting position as in the previous exercise. But in this case, you need to try to touch your left elbow to your right knee, then return to the starting position and stretch your right elbow to your left knee. At the same time, both elbows and knees are movable. The exercise should be performed in 3 sets, containing 20 repetitions in each direction.

• A great way to strengthen your abdominal muscles while standing is to use dumbbells. The exercise involves tilting to the side with a dumbbell in the opposite hand. Holding a dumbbell in your right hand, spread your legs shoulder-width apart. Now try to lean to the left as much as possible. Hold at the bottom for a couple of seconds and return to the starting position. After 20 repetitions, shift the dumbbell to the other hand and do the tilts to the other side.

In order to achieve positive results as quickly as possible, you should adhere to the following rules:

• Practice regularly. Only regular training will allow you to quickly achieve positive results. Even when there is pain you should not stop exercising.
• Eat right. It is best to eat often, but in small portions. You should not overeat.
• Lead an active lifestyle. This is especially true for people with a sedentary job.

Conclusion

The video shows exercises to strengthen the abdominal muscles

The above set of exercises is intended for anyone who is interested in how to strengthen the abdominal muscles. The main thing is to follow correct execution and exercise regularly. In this case, the result will not be long in coming.

Now let's talk about better ways how to strengthen abdominal muscles. A strong belly with muscle contour is the dream of many women and men. This is the calling card of people who care about their appearance and are not afraid strong exercises. Although exercise is very important, an appropriate diet is essential. It will allow you to get rid of the layer of fat, which will lead to the fact that the muscles will become visible.

Time for training

When the appropriate programs for a healthy and balanced diet have already been established, it's time to start training. Each workout of the abdominal muscles should be preceded by a warm-up, which will prepare the muscles for work. Worth a few exercise such as hip rotation, torso twists, jumps, bends, jumping rope. Should be held aerobic exercise which will help raise the temperature in the muscles.

Abdominal training can be a block of its own, but it's much better when you combine it with running or cycling. Big advantage such training is the possibility of carrying it out without a large number equipment. To get started, use a simple exercise mat. Over time, you can assemble exercise machines with a load that will give even better results.

Abdominal training is a fairly complex procedure and should not be done every day. After light workout intensity is worth taking a 2 day break. At this time it is worth doing another party muscle mass. Regeneration time is very important, it helps to keep the muscles in shape and not lead to overtraining.

How to prepare for a workout

The tracksuit is the foundation. It is more convenient to perform exercises in leggings, shorts and a T-shirt made of the appropriate material. For starters, a mat and a list of exercises are enough. Over time you can start practicing additional loads. It is worth introducing new elements into training, then they will be more effective. The main load is dumbbells, which are well suited for other workouts.

Good idea - gymnastic ball , which is an ideal equipment for training abdominal muscles, squats, inclines and other exercises. It's good to have a hula hoop and a training circle on hand. The last device strengthens the muscles of the abdomen, arms, back and chest. It also improves physical fitness.

A few simple exercises

Repeat the exercise in two sets of 25-30 times. Over time, add others, change them to exercises with a load. Variety in training is important. This is very simple exercises, and you can safely perform them at home.

1. Lie on the mat, bend your knees and place your feet parallel to each other. Weave your hands behind your head. Exhale as you lift your shoulders and chest. The head is always in the continuation of the spine.

2. Lie on the mat, lift your legs up, bend your knees at a right angle and interlace your legs. Weave your hands behind your head. Raise your shoulders off the mat. Just like in the previous exercise, watch the area of ​​the cervical spine.

3. Lie on your back, raise your legs to a 90-degree angle, and bend your knees slightly. Raise your head and torso up, extending your arms towards your legs, and then return to the supine position. The legs remain at the top throughout the exercise.

4. Exercise for the development of oblique muscles. Lie on your back, bend your knees and place your feet on the mat. Weave your hands behind your head. Lifting your shoulders off the floor, turn your torso, first to the right, and then to the left.

5. Take a lying position. Hands should be in line with the shoulders, and the body should form a straight line. It is necessary to alternately pull the bent leg to the chest. Perform movements slowly and precisely to feel the work of the abdominal muscles. During training of the abdominal muscles, control is very important. lumbar spine. If you feel pain, stop exercising.

We have described simple ways how to strengthen abdominal muscles special efforts. The main thing is not to wait for a quick effect, you need to do it systematically, and for several months.

Fat deposits in the abdomen are a concern for many women. Who would not want to make the waist thinner and more expressive?! Yes, each! But at the same time, few people know how to properly strengthen the abdominal muscles in the abdominal area and not increase their volume.

Belly weight loss method

Consider a technique that will help you lose weight in the area you need - the stomach. This technique is real exercises for abdominal muscles at home. But before using them, you need to know how much fat to reduce ...

How to calculate whether you need to get rid of extra centimeters on your stomach? All you have to do is divide your waist by your hips. It is best if the indicator is about 0.7. If it is above 0.8, then you should definitely take care of yourself and drive off fat, using both diet and exercise for this.

How to choose food for weight loss in the stomach

It is believed that each person is unique, so it is impossible to choose a universal diet that is suitable for everyone. Most of the hyped bizarre diets promote weight loss by removing fluid from the tissues and reducing muscle mass.

Firstly, such products contain a minimum amount of fat, and secondly, due to their high fiber content, they help cleanse the body of decay products accumulated in it and regulate metabolic processes.

How to choose exercises for the abdomen

Very an important factor is a physical activity aimed at. If you make the right effort, you can make the most dangerous deep fat melt. The most common exercises will help you with this, which will make not only the abdominal muscles work, but also others.

In order to tidy up the waist, you can not do without special exercises to help strengthen weak abdominal muscles. After all, such a disadvantage, in addition to external unattractiveness, is fraught with a more serious danger.

Because of weak muscles the press, the prolapse of some internal organs may well occur, and normal functioning may also be disrupted gastrointestinal tract.

How to prepare your abdominal muscles for training

In order to tighten the muscles, you don’t need so much, someone may well have enough constant control over the position of the body - the shoulders should be straight, the chest should be straightened, and the stomach should be as retracted as possible.

This video is about strengthening the abdominal muscles. In it you will find a set of exercises that will help make your stomach beautiful, toned. In addition, it also activates the abdominal organs very well, which in turn will have a very good effect on your digestion and metabolism.

After some time, the muscles get used to being constantly in a tightened position. If overweight too much, then reduce it, simultaneously increasing physical activity.

If you devote at least fifteen minutes a day to the general set of exercises and fifteen minutes to load the press, the results will begin to appear fairly quickly.

3 Effective Abdominal Exercises for Men

Another video is dedicated to working with the abdominal muscles. This is a very burning topic and it is worth starting to deal with it now in order to strengthen the abdominal muscles by the summer, make your stomach beautiful, flat and toned. This complex is not quite easy, but very effective.

5 exercises to strengthen the abdominal muscles

This set of exercises for girls. In addition to strengthening the press, with its help you can get rid of a few centimeters by.

Health

If you decide to read this article in the hope that it will tell you some wonderful secret, having learned which, you will fall asleep with a cellulite tummy, and wake up with abs no worse than some famous athlete, then perhaps you will be upset . And not only because such a technique does not exist in this article. And because it does not exist in nature at all. All these advertisements promising slim stomach for a week, nothing more than a lie designed to make you buy useless "couch" machines, which, supposedly, can be used almost in a dream.

Are you upset? Need to. Yet, this article is useful. But the benefit is for those girls and women who intend to make an effort, and not just believe in fairy tales. Yes, to get rid of the stomach and strengthen the abdominal muscles, you need to make an effort. But the question is how exactly to apply them so that the exercises for training the muscles of the press and back become more effective, and the result appeared faster. First, you should know that in order to shape the muscles of the press, it is necessary to train not only the rectus abdominis. It is necessary to do a whole range of exercises that involve all the so-called deep muscles. For beautiful press also important transverse muscles belly. These horizontally located abdominal muscles literally encircle your torso. So, if you correctly distribute efforts to achieve your goal, then as a result, you will get not only a beautiful tummy who is not ashamed to be naked on the beach in hot weather, but also strengthen lumbar muscles, sacrum and perfect general state organism.

As for the exercises - they are quite simple, but in the complex they are very effective. In different sources, these exercises may be called differently., but the point is not in the name, but in how focused they are on the main goal - a flat healthy stomach. As for the number of approaches and executions - much depends on the individual. Ideally, of course, you need to perform two approaches for each exercise; each approach provides 10-15 repetitions. Exercising two to three times a week (so that the break between classes is one day), You will be able to see the results of your work in 2-4 weeks. And not just anywhere, but own body. But don't jump right in. The main thing is the first step. So, let's go directly to the exercises.

1. Lowering the legs

Initial position: you lie on your back, arms folded on your chest, legs straightened and raised up so that they are perpendicular to the floor, while the feet are parallel to the floor. Raise your head slightly off the floor so that you can see your hips. Then, while inhaling, lower one leg so that a few centimeters remain to the floor. Exhale and return the leg to its original position. Then repeat the same with the second leg. It will be pretty hard at first.(especially do not lower your legs to the end on the floor when performing the exercise). Do 4-6 reps to start with. bent legs, and then gradually bring their number to 10-15 and strive to straighten your legs along the way.

2. Emphasis lying on the forearms

Initial position: the body is turned face down; arms bent at the elbows. You lie, but not on your stomach, but on your forearms in such a way that they are directed along the body, and the elbows are just under the shoulders. To make it a little easier, open palms can rest on the floor to increase the area of ​​\u200b\u200bthe supporting surface. The feet are perpendicular to the floor, the legs are also straightened and rest on the floor with the thumbs (or just socks). Raise your head so that the line of the back of the head is a continuation of the line of the back and legs, and the face is parallel to the floor. Actually, this is the whole exercise. The task is to keep the body parallel to the floor (without sagging or lifting the pelvis) from 15 to 20 seconds. To get started, try doing 3 sets. This exercise, borrowed, by the way, from yogis, is aimed not only at strengthening the abdominal muscles, but also at strengthening the lumbar region.

3. Bicycle

Initial position: you lie face up on the floor, legs straight, hands clasped loosely behind the head, elbows out to the sides parallel to the floor. bend right leg at the knee and bring the thigh as close to the chest as possible. At the same moment, slowly stretch your left elbow, wrapping it inward, towards your right knee. As soon as you feel slight discomfort, stop stretching. Hold this position for a short while, then return to the starting position. Repeat the same combination with the left leg and right hand. Remember - when performing this exercise, the back should bend, but not the neck!

4. Sit with legs up

Initial position: you lie on your back, legs are also straightened parallel to the floor. The arms are extended along the body, palms down. Trying to keep your back straight, simultaneously raise your legs and upper body so that your hands reach for your knees, and you balance on your tailbone. Hands, rising, must, nevertheless, maintain a position parallel to the floor. Your body and legs should strive to form the Latin letter "V". Try to hold for just a couple of seconds in this position, then slowly lower yourself to the floor. If this exercise is given to you with difficulty (which is usually typical for beginners), you can bend your legs a little at the knees.

5. Gimlet

Initial position: You lie on your back with your arms parallel to the floor, palms down. The legs are also straightened and lie on the floor. Trying not to bend your legs, lift them so that they are vertical to the floor and, accordingly, to your body. Then, also trying to keep the upper part of the body motionless on the floor, try to tear the sacrum a little off the floor, tilting both raised legs to the right at the same time. Stay in this position for a while. Then return to the starting position. Repeat the exercise one more time just tilting the legs to the left when raising the sacrum.