Friends, hello everyone. For a long time there were no issues about my adored bodybuilding. I am writing this text with great pleasure, and today I decided to touch on a very popular topic that worries many people, I receive a lot of letters about how to quickly pump up the press (both at home and in the gym). Therefore, there is no way to answer everyone, because. this is impossible and I decided to write an article useful for you. Before we begin to study the sets of exercises for pumping up the abdominal muscles, I suggest that you learn the organs of the abdominal muscles (anatomy).

heh, often what most people call developed, beautiful PRESS- is called rectus abdominis. In addition to the rectus muscle There are also external and internal oblique abdominal muscles.

We are only interested in the external obliques and rectus abdominis, because these two muscles are visible visually. As for the internal oblique muscles, we will not touch them, because they are not visible, i.e. they are located under the external oblique muscles.

rectus abdominis - people call it abs. What is she like? Basically it is flat and longus muscle which is divided into two parts (halves) - this is the left and right (by a vertical line of tendons). This line (bundle of tendons), 1.5 to 2 cm wide, starts from the pubic bone below and stretches along the abdomen to the very top of the sternum.

So, in fact, thanks to this vertical line (a bunch of tendons) and several horizontal lines, we see those same cubes (PRESS) on our stomach.

Why am I writing all this? You have to understand, understanding such things will greatly simplify your life in the form of pumping the press. People often divide the press into lower and upper, this is complete nonsense ... now you understand that the press cannot work in parts (bottom or top), it always works only in its entirety - that's why it is called the rectus abdominis.

It just happens that the “lower” press always lags behind the upper one, and people divide them into top and bottom, but now everything is clear, there is no such thing as top-bottom, there is only the rectus abdominis.

But the bottom lags behind, due to the fact that:

1. In fact, there is nothing even to train. Because the rectus abdominis muscle (our press) is thick only from the navel and above (in the waist area), but already below the navel where the pubic bone is attached, this muscle is very thin (because it is formed by connective tissue), this is one of the reasons why the bottom of the press lags behind the top.
2. You already know that the top of the press is thicker and stronger than the bottom, but due to the fact that the upper part is thicker and stronger it takes most of the work for twisting and supporting the body, i.e. the upper part of the rectus muscle (abs) is more adapted to physical work.

What will you learn from all this? Let's summarize:

1. Any exercise on the rectus abdominis muscle (our press) is fully involved, there is no such thing as pumping up or down.
2. The lower part of the press is more difficult to develop than the upper part.

Why is the press not visible? What do you need to do to see it?

I'll kill two birds with one stone. In order to see the abs, you need to reduce the amount of fat and increase the size of the rectus abdominis (abs).

Those. the press is not visible due to two reasons:

1. Either the rectus abdominis muscle is small (it is not) because. the size is small (you never downloaded it).
2. Or you have a large amount of fat (and it is not visible because of the subcutaneous layer, it is hidden under the FUR COAT).

PURPOSE (if you intend to see PRESS)

1. Increase the size of the rectus abdominis (abs)
2. Reduce the fat content (remove the fur coat) in order to see it.

Under the first paragraph, to increase the size of the rectus abdominis muscle (abs), I mean to choose the most effective exercises, is the easiest task of all. Because, this is a very small muscle group (it is the only one - the rectus abdominis muscle).

It also performs a simple function: twists the pelvis to the body or the body to the pelvis (the bottom of the body to the top works the legs and the top of the body to the bottom works the pelvis). In fact, a huge number of exercises use this feature. But we need to choose only those exercises that concentrate as much as possible on one of these functions. With this we move on to practice.

What about in practice? Based on these functions, we can distinguish the two most basic most effective exercises for the rectus abdominis muscle (abs):

are performed on the floor or on a Roman chair or on an inclined board. This is one of the most effective exercises for the abdominal muscles, you simply twist the top of the body to the bottom.

Reverse same twisting this is the 2nd function (you twist the lower body (pelvis) in relation to the upper body, the legs work: the hips). That's why people call this exercise "lower" abs.

That's actually all. Read more about how to perform these exercises and others.

Abs training program

Based on these two exercises, you are repelled:

1. Lying twists 4 sets of 15-40 times (rest between sets 15-30 seconds, failure is present)
2. Leg raises 4 sets of 10-15 reps (same rest, failure +)

This is the basis of the basics, over time you can vary the exercises by doing supersets or swapping exercises, etc.

What swings the frequency of training the press, then I recommend when similar scheme(what I gave you) no more than 2-3 times a week to train the press. In combination with proper diet, success will not keep you waiting.

For dessert - a useful video on how to become the owner of a clear press (about everything at once, nutrition, exercises, etc.):

P.s. and for girls, I decided to provide a separate video clip (I'm sure you will be much more comfortable this way):

Sincerely, administrator.

This standard exercise on the press. It is during the execution of twists that the rectus muscle is included in the work. abdominals(she is responsible for the cubes on the stomach), the pectoralis major muscle, the external and internal obliques, as well as the transverse abdominal muscles.

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, long and short adductor muscles, comb muscle, rectus, oblique and transverse abdominal muscles, 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 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 upper part body towards the knees, stretch your arms forward. 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, and 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 (the rectus and transverse abdominal muscles, the extensor of the back, the trapezius muscle, biceps and pectoral muscles), the buttocks and leg muscles (thighs and calves) are included in the work.

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.

How to pump the press correctly is one of the most frequently asked fitness questions.

“Now, 10 minutes of ab work. Any,” our coach said at the end of the workout. Yes and in basic training the beginner also talks not about specific, but about “any” exercises for the press. We understand how to properly download the press.

And the exercises themselves are usually not given much attention. Meanwhile, studies show that not all of them are good for health and the spine, and not everyone pumps the press.

How to download the press: harmful exercises

An example of a harmful exercise for the press is lifting straight legs with a fixed body. Moreover, whether you lift straight legs from a prone position, or do it from a vertical position with emphasis in the lower back, it harms your spine.

Never do that. Have pity on your spine.

Studies have shown that straight leg raises place a significant compressive load on the intervertebral discs lumbar spine. In this case, the maximum force occurs at the moment of separation of the heel from the surface of the plane.

If such a load is carried out regularly, then this can lead to the accumulation of microdamages in normal discs, and in degenerative-changed intervertebral discs, cause damage and an increase in hernial protrusion. Performing this exercise causes the development and progression of osteochondrosis of the lumbar spine. Therefore, if you raise your legs or body with a rigidly fixed lower back, think about the possible consequences.

In this regard, one of the most harmful exercises- "folding knife" - simultaneous lifting of the torso and legs from the floor:

LJ user dmitriysh wrote a post on this topic, where he talks about the particular danger of the “jackknife”: “The abdominal muscles are tense, and the muscles of the lower back are relaxed, therefore, all the load during flexion falls on the ligaments of the spine. As a result, this transition point begins to give painful symptoms, and this point is in very good reflex relations with the entire given segment. The lower back starts to hurt. The more you do such exercises, the sooner it will hurt.

How to download the press: what NOT to do and what to do

1. Just completely eliminate exercises where the lower back comes off the surface or rests on a hard surface.

2. If you are doing lying down twists, avoid tearing your lower back off the floor. Do the twists right.

3. You can easily do without twisting at all, because there are some great ab exercises that do not burden lumbar spine. In , we recommend the “prayer”:

How to pump the press correctly: “Top” and “bottom” of the press do not exist. It loads all at once

The muscles in the abdomen are made up of 4 muscle groups. The transverse muscle lies inside, supporting your internal organs.

The internal obliques run diagonally from the pelvis to the sternum, while the external obliques lie above them to help you flex and rotate your torso.

Finally over transverse muscle lies the rectus abdominis, which is given so much attention - it is she who is called the "abs". It starts on the pelvic bone and is attached to the sternum.

The press keeps the back straight and allows you to lean forward.

Connective fibers, crossing it across, create those same 6 cubes that serve as proof of good physical shape.

Although different exercises involve the abdominal muscles in different ways, there are no such concepts as "top" and "bottom" of the press. Therefore, if you see somewhere exercises “on the upper part of the press” or “on the lower” - smile indulgently. During the performance of any exercises on the press, the entire rectus abdominis muscle is stimulated at once. It is impossible to strain and force only part of it to work.

How to pump the press correctly: we study anatomy - the core muscle

The press refers to the muscles - stabilizers, called in the American manner the muscles "core" (from the word "core" - the essence, center, core). These are muscles that can be developed while remaining still. Unlike others skeletal muscle, they don't move the bones.

Their task is to keep the pelvis, spine and hips in a stable position. Strengthening the core allows you to maintain posture and healthy spine, but one hour of training per week cannot compensate for 50 hours sedentary work in a defiantly preoccupied pose. If you want a straight back and a stomach in cubes, work on your posture. When sitting at the computer, do not lean forward or cross your legs, but keep your shoulders lowered and slightly laid back.

Any complex movement begins with a contraction of the core muscles. Only after they have joined in the work, the force is transmitted through the arms and legs to the barbell or dumbbells. A weak core gives weak commands, so if your results in bench presses or squats have stopped growing, pay attention to the core muscles.

How to download the press: effective and safe exercises

To properly load all the muscles of the core at once, perform the following set of exercises in a row, without rest.

1. Hanging Leg Raise

For the abdominal muscles, the base is the lifting of the legs in the hang on the crossbar (attention: without emphasis in the lower back!)

2. Side bridge

Tightening the muscles of the abdomen and back, tear the pelvis off the floor, bringing the body in line with the legs, rest your forearm on the floor strictly opposite your shoulder. Hold this position for 15-60 seconds (as long as you can!) and repeat for the other side. In addition, strain the muscles of the abdomen and buttocks in order to keep the body perfectly straight.

3. Plank

Emphasis lying on the forearms. Put your feet either together or shoulder-width apart (the wider, the easier). Pick up right hand diagonally forward and to the right “at 2 o’clock”, fix this position for 2 seconds and return to the starting position. Repeat with the other hand and you get one rep. Important: in the initial position, the forearms should be perpendicular to the shoulders, and the elbows should be strictly under the projection of the shoulder joints.

4. Twisting on a fitball

Lie down on the fitball: hands behind the back of the head, feet shoulder-width apart, hips and body in a line parallel to the floor. Now do the standard twist. Do 15 reps or as many as you can.

Though beautiful figure Nowadays, only a small number of people have it, absolutely everyone dreams of it.

There are no such people who are satisfied with their fullness or vice versa, a skinny physique.

Someone in this matter is hindered by laziness, others by the lack of free time.

It would seem that in order to remove the stomach, it is enough just to reduce your diet, and the fat will go away over time.

In fact, the way it is, but you are unlikely to be happy with the result.

In place of fat, sagging skin and stretch marks will appear, which are not so easy to get rid of. In this article, we will discuss how you can flatter your stomach by doing ab exercises.

General recommendations on how to reduce the stomach with the help of exercises for the press

This section will be short so as not to go far from the main topic of the article. Without these general guidelines, you will not be able to see progress, even if you regularly follow the training program for several years. They are as important as the training itself, so their implementation is rigorous.

First, it is imperative follow a low carb diet. You can't get rid of fat while gaining it back along the way. Therefore, from the diet it will be necessary to remove everything that will not allow you to see progress - flour, sweet, fatty, carbonated drinks. Their use is of course permissible, but only in small quantities. And it’s best to eat them on cardio days to get rid of the calories immediately.

Second, worth forget about alcohol. Alcohol itself is the enemy of our body. Any alcohol is bad for us, and the main enemy of losing weight is beer. It in itself is a fast-carbohydrate drink, and its negative manifestations do not end there. With beer, you always want to eat something harmful and salty - which will negatively affect your diet.

Get enough sleep and avoid stress. Cortisol is a stress hormone that causes the body to store fat in the body. In order to fight it, you need to get enough sleep and eliminate all stress factors from your life.

Most Common Mistakes

For those who are not really familiar with gym, nor with sports in general, on this issue will encounter significant difficulties. In order to properly pump the press, and remove the stomach at the same time, you need to know well the physiological processes that take place in our body, as well as the anatomy of the body. But we will not go into much detail, here we will indicate only the main mistakes made by beginners.

1. Do a huge amount of exercise. It would seem that the more repetitions of the exercise you do, the more you will load the muscle, burn more calories, and you will be able to see the press in a couple of days. Alas, this is absolutely the wrong approach. To begin with, the abdominal muscles, like any other muscles in our body, should receive moderate exercise. If you do a large number of repetitions, then you will only injure your abs more. In addition, most ab exercises should not be considered a good cardio workout that will make you burn a lot of calories. You'll need to do about 10,000 crunches to equal the number of calories you burn for an hour of running. Therefore, if you want to know how to properly pump the press to reduce the stomach - here's your first hint: never be too fanatical about exercising!

2. Try to burn fat only in the abdomen. What decisions do not come to both girls and guys before the start of the beach season. Daily abs workouts, body wraps, belly massages, etc. All this is aimed at purposefully getting rid of fat only in the required area. Unfortunately, each such attempt is initially doomed to failure. The body is quite wise in this regard, and it tries to maintain a "natural" appearance of the body. If fat is deposited, then it is evenly distributed throughout the body; if it is burned, then it is the same throughout the body. Therefore, it is necessary to say this - you will not be able to get rid of fat only on the stomach. In order for you to sooner or later see the desired “cubes” instead of fat, you need to combine exercises with diet and cardio loads.

3. Another most common mistake among beginners is that they do not practice regularly. It is necessary to perform a set of exercises not once every couple of weeks, but every other day. Only in this case, the muscles will receive a full load and the necessary incentive for their growth. At the same time as your abdominal muscles grow, your waist will become more slender and toned. But initially, you may not even see your muscles - for this you will need to get rid of fat.

Some tips on how to properly pump the press to remove the stomach

So, we talked about the mistakes, now it's time to move on to the tips. There are certain nuances that can either stop your progress, or vice versa, speed it up. If you purposefully decided to take care of yourself and your figure, then you must be prepared to strictly follow the rules.

1. Training should be carried out only on a hard and even surface. Neither a sofa nor a soft bed is suitable for these purposes. The most you can use is a thin, rubberized mat. They are in any gym, and for homework, you can purchase them at the store. Why do you need to do it this way? The soft surface during the exercise will spring under you, which will greatly affect the effectiveness of the exercise. You don't want to waste your time and energy, do you? You should also not practice on the bare floor, because on it you risk injuring your back.

2. Training is best done in the morning. First, in the morning your body is exhausted by an 8-hour lack of food. At this time, he is prone to maximum fat burning. Therefore, it is in the morning that all cardio loads and other workouts for weight loss are carried out. Secondly, it is much easier to exercise on an empty stomach. If there is any food in your stomach during any crunches or sit-ups, you will feel a lot of discomfort, which will affect your overall training mood. In addition, getting up 15-20 minutes earlier and giving this time to training, you will get a charge of vivacity and energy for the whole day.

3. Exercises should be performed at a slow pace. Muscles should feel the load well. Those who pump the press in fast mode are hacks. This method allows you to perform exercises due to inertia, and not muscle work. But your goal is not to do exercises for show, but for them to be beneficial. Otherwise, you wouldn't be reading this article.

4. In addition to the time you allocate for training, you should also adopt another very useful technique. It should be kept in mind and performed constantly - from the very morning until you go to bed. Only with this technique you can significantly reduce the volume of the abdomen by several centimeters in a couple of weeks. What is this incredible technique? Everything is quite simple - you must constantly keep your stomach drawn in and tense. The fact that many people walk around with big, bulging bellies isn't always just a fat problem. In most cases, this is due to the fact that the abdominal muscles of the press lose their tone, and stretch under the pressure of the stomach. If you constantly walk with straining your stomach, then soon you will be able to achieve a return of tone to the muscles, and a significant reduction in waist circumference.

5. During the exercise, you will feel a burning sensation in the abdomen. The pain from this feeling sometimes becomes unbearable, which is why people indulge themselves in the form of a reduced number of approaches, or repetitions. We cannot force you to endure pain and do it through force, but this is how it should be done. If you give your muscles a rest, you lose a significant portion of the effectiveness of the workout. Muscles should be loaded until the moment when you are physically unable to complete the repetition. However, it is worth repeating we are talking not about hundreds and thousands of repetitions. Believe me - a correctly performed exercise, even in the amount of 20-25 repetitions, will make you experience a huge range of sensations.

Exercises with which you can remove the stomach and pump up the press

There is a huge variety various exercises for abdominal muscles. We have tried to highlight for you the most effective and useful, collected in one complex.

To begin with, I would like to say about the two undisputed leaders. These exercises are slightly different from standard ab exercises in their relative ease of execution. Even a beginner can easily handle them.

Exercise number 1 - vacuum. This exercise was developed by one of America's bodybuilders, who was awarded the title of "Miss Olympia" for the relief of his physique. And his press played a huge role in this. This exercise allows you to achieve the tone of the transverse abdominal muscles, and achieve flat stomach at the very a short time.

The exercise is performed as follows. Starting position - standing, hands on hips. Then take a deep breath, completely filling your lungs with air. Then, exhale slowly and under control, while drawing in the stomach as much as possible. Stay in this position. After that, take a slow breath, pulling the stomach in even more so that it feels like it is practically touching the spine. Then return to initial position. One such repetition should be from 20 to 30 seconds. This exercise can also be done sitting, lying down, or on all fours, but the standing variation is the most effective.

Exercise number 2 - plank. Also very good exercise in order to achieve a flat stomach. Take a position lying on your stomach. Then, stand in such a position that your body rests on your elbows and toes. The body should form a straight line, without any deflection. While doing this exercise, draw in your stomach and tighten your abdominal muscles. In just a few seconds, you will be able to feel the tension in your entire body.

Exercise number 3 - twisting classic. Take a lying position, legs bent at the knees, hands behind your head. From this position, lift the body up, as if twisting the abdominal muscles. The main thing when performing is that your body twists, and does not rise like a straight line.

Exercise number 4 - bicycle. Sit on the floor, put your hands behind your head, legs extended forward and hanging above the floor. Then, bring right leg, bent at the knee, to the body, while touching it with the elbow of the left hand. Then switch arms and legs.

Exercise number 5 - leg raises. Lying position, legs and arms on the floor. Raise up to a strictly vertical position, first one leg, then the other. Also, alternately, put them on the floor and repeat the exercise.

Exercise number 6 - stretching the legs. Lying position, hands lie under the belt, legs stretched up and bent at the knees. Stretch your legs forward and up, then return to the starting position.

Exercise number 7 - side twists. Lying position, legs bent at the knees, arms extended forward on the floor. twist lateral muscles body so as to touch the left hand with the left toe and vice versa.

In this article, we briefly told you how to properly pump the press to remove the stomach. But reading is reading, and getting rid of fat in practice is not so easy! Therefore, do not waste your time and try to put your new knowledge into practice right now!

Depositphotos/ [email protected]

To begin with, let's define what we are striving for? Our goal thin waist? First of all, no matter how trite it may sound - we monitor our diet. We reduce the consumption of carbohydrates, increase the percentage of protein. We exclude fatty, floury, fried, salty. We add nuts, fish, vegetables to the diet. Drink water.

Another tip is to eat regularly and in small portions. Optimal quantity meals - 5 times a day. And don't be afraid to snack when you feel hungry. But snacks have to be right - vegetables, protein bars, etc. The body should feel that there is no lack of food, but at the same time you should not overeat.

Don't give up sports nutrition. Here is the list the best means from the arsenal of sports nutrition for weight loss.

If we set the goal of building up the muscles of the press, then we turn to such complex exercises as lowering straight legs in a prone position, or lifting legs while hanging. But if you are not professional athlete, then there is no need to exhaust yourself like that. It is enough to start doing lighter exercises regularly.

How to properly work out the abdominal muscles and what to strive for

Remember, everything should be in moderation. During most abdominal exercises, massage occurs. internal organs, it can adversely affect health. Therefore, it is enough to devote approximately 15-30 minutes a day. It is possible to incorporate abdominal exercises into other workouts, for example, on the buttocks and legs.

It will also be useful to try to keep your back straight, while drawing in your stomach - gradually the abdominal muscles will become stronger, and the waist will become much thinner.

It is also undesirable to get too carried away with training on the press. It does not look aesthetically pleasing when all 6 cubes are clearly drawn in a fragile girl. Three vertical lines and a horizontal strip separating the top two cubes look much more profitable and sexier.

Press exercises

Exercise "Bicycle"

An exercise familiar to us from childhood, which was often repeated during warm-ups in the kindergarten, is one of the most effective and effective. It works all the abdominal muscles. Difficult and exhausting, but must be included in the workout.

Execution technique

Lie on the floor, hands behind your head in the castle. Pull the left elbow to the right knee. Repeat on the other side.

The number of repetitions is 40 times.

Hanging leg raise

work out lower muscles belly can be on the horizontal bar. At this exercise There are two implementation techniques. Straight leg raise - for more advanced athletes, you can move on to it after you have fully mastered the bent leg raise.

Execution technique

Firmly grasp the horizontal bar with your hands. A sharp movement to raise both bent legs try to reach your knees to your chest. Stay in this position for as long as possible. Lower your legs.

Vacuum

An unusually effective and simple exercise that is guaranteed to remove a few centimeters from the waist. Beginners are advised to perform in a prone position.

Execution technique

Lie on your back, bend your legs at the knees. Hands along the body, feet are on the floor. During a powerful exhalation, expel all the air from the lungs and draw in the stomach with effort. Hold this position for 15 seconds. During the delay, you can take small breaths. Gradually increase the exercise time to 1 minute.

Twisting with legs up

Lie on the floor, arms along the body, legs together. Raise your legs perpendicular to the floor, bending at the knees. As you exhale, raise your torso, trying to reach your legs. The loin does not come off the floor. We recommend starting with 3 twists, gradually increasing to 30.

plank

Static exercise, effective for strengthening all muscles in general. The main goal is to keep the torso straight for as long as possible.

Execution technique

Lie down on your stomach. Raise up on elbows and feet. Draw in the stomach and pull it up to the ribs.
It is important to follow right position torso - feet together, elbows under the shoulders, legs straight, buttocks tense. The loin without deflections is as flat as possible.
Over time, a complication of the exercise is possible - a stand on outstretched arms.

Exercises using sports equipment

To work on the muscles of the press, it is not necessary to have some kind of Sports Equipment or projectiles. The most effective exercises are listed above, and as you can see, they do not require additional equipment, only horizontal bar. But if you have a fitball or roller available, then this is a great opportunity to diversify your workouts, which it makes no sense to miss.

Fitball

Each movement should be done slowly and smoothly. Over time, you can introduce weighting.

Press the fitball firmly with your back in the area of ​​\u200b\u200bthe bend of the lower back. Feet firmly planted on the floor. Cross your arms over your chest. Lower the torso down, while keeping the neck motionless. At the moment of feeling the tension of the abdominal muscles - stop. As you exhale, pull the upper body up, while engaging the abdominal muscles. Inhale, return to starting position. The number of repetitions individually. You need to start with 5 times.

Video clip

There is an opinion that roller sessions are highly effective. Now, on the shelves of stores you can find various variations of this projectile. But you should know that this exercise is only 27 percent more effective than regular crunches. And this is not the highest figure. Much more effective exercise "bike".

Get on your knees with the roller in front of you. Slowly roll the wheel forward, rushing after it with the body. In the final position, when it is no longer possible to move forward, fix for a few seconds. Return to starting position.

What else you need to know

It is important to monitor the position of the lower back and neck, because the wrong technique for doing abdominal exercises can overload them. If after a workout you feel pain where they should not occur, the exercises were performed with errors. Work on your technique. It is important to focus on your feelings and learn to enjoy the process of working on yourself.

In addition to a beautiful and toned press, it is worth paying attention to the buttocks. Here is the complex.

Also, the above exercises are already training program. You need to do it three times a week, they will not take much time. But it is necessary to work before the burning sensation in the muscles occurs - and so in each exercise. After a month of regular training, any girl will notice changes in herself. If you hold out for about 3 months, then the results will be grandiose.