In the article, I will tell you about a mega-effective exercise - twisting with legs raised, with which you can get a relief flat tummy/ powerful "cubes" of the press.

In my opinion, very cool exercise(one of my favorites) to train the abdominal muscles (abs), moreover, does not require any additional equipment, therefore, can be easily performed at home, if desired 🙂 (lazy assholes, you have no excuse).

Twisting with legs raised: execution technique

Technically, there is nothing difficult! This is only at first glance, it may seem that the exercise is from a series of difficult exercises, but I assure you, this is not so. In fact, it is, with only legs raised. That's all, the rest of the difference (in technique) - well, absolutely not any.

And so, the technique:

STEP NAMBER WAN: you crash to the floor with your back down, as if you are going to go to bed.

STEP NAMBER TVO: Now, the main thing is not to fall asleep.

3 / In general, from a supine position, you need to raise your legs as high as possible (so that they are almost perpendicular to the floor), after which, slightly bend your knees (for convenience, and on initial stage, without this in any way, with straight legs you are unlikely to be able, because it will not be enough, but as your fitness grows, you can perform this exercise with straight legs).

4 / Now, it's small. All you need to do is, without lifting the lower back from the floor surface, twist the torso (torso), while trying to touch the feet with your hands, and then return to starting position and repeat it all over again. I almost forgot, watch your breathing (on the rise - EXHALT, on the lowering - INH).

5 / Like everything =) what did you expect more? =) Well, sorry for disappointing.

In general, below is an illustrative illustrative demonstration of the above:

As for questions, such as how many sets / reps to do in this exercise, my recommendation is simple: 3-4 sets for a maximum of repetitions within 30-50 seconds (developing an MMW).

BMW for beginners in this exercise will be very difficult to develop, therefore train only MMV (slow muscle fibers). In short, MMV trains, as I said earlier, at maximum repetitions in the range of 30-50 seconds. This means that you have to do that many reps (with correct technique), as much as you can in the range of 30-50 sec.

BMW trains with additional weights, in the 6-12 rep range. This means that the additional weights must be selected in such a way that you can do at least 6 repetitions, but no more than 12 (that is, you should no longer master 13). Here's how I recommend taking the weights:

Common Runtime Errors

The main problem (mistake) for most people is keeping their legs on the weight.

It is quite difficult (moreover, it requires some stretching), in fact, because of this, people begin to "swing" with their legs or arms (sometimes separately, most often with their legs), helping the abdominal muscles to lift the body. This cannot be done, because the load gradually begins to leave the abdominal muscles in lumbar and leg muscles. Consequently, the exercise loses its meaning ...

The second problem (error) in humans is overly rapid lifting (twisting) of the trunk (a kind of jerking).

I also often notice ... it makes no sense to do the exercise in jerks, your goal is not the number of repetitions or something else, your goal is to feel the abdominal muscles (abs), therefore, the exercise should be performed UNDER CONTROL (not slowly, but not fast, find your pace, your task is to feel the press). By the way, jerking can also cause injury ... so avoid them.

This concludes this issue. For dessert - a video: a visual demonstration of this exercise:

Best regards, administrator.

In this article, we'll take a closer look at upside-down crunches. As you understand, this is one of the varieties of the press exercise, popular all over the world. With this combination, you can easily tighten your abdominal muscles and work on the relief.

To begin with, let's quickly go over the theory of how to properly pump the press, what you need to do for this, and so on. In fact, it is very important point, since many people, in my observation, overestimate exercises, forgetting about more global things.

As usual, I will explain the topic of excess fat, how and what you need to do to pump up your abs. If you are subscribed to the site and constantly follow our news, I think you already know everything perfectly well, so you can safely skip the introduction and go to the point where the correct twisting technique with upside down is described in detail .. Also, SUBSCRIBE to our email newsletter to always receive the latest blog articles in your mail.

What do you need to know to build abs?

To achieve a raised and toned press, you should first, if you have one. People who have problems with overweight, they put a lot of emphasis on training. They perform a large number of exercises, spend 2-3 hours each gym, perform multiple sets and train to exhaustion hoping to burn fat and tighten your abdominal muscles. The truth is that exercise strengthens and thickens muscle tissue; it has little or no effect on fat burning. Yes, that's right, it's not a typo. Of course, exercise, in addition to strengthening muscles, affects the acceleration of metabolism, that is, metabolism. And this helps to accelerate the breakdown of fat cells into their constituent parts. fatty acid... This influence physical activity the burning of fat cells ends. This is only a small percentage of what is needed to reduce weight. BASIC role in incineration Adipocytes plays just the same correct and balanced nutrition.

More than once I heard in the gym how people complain that they do a bunch of different exercises on the press, hammer it until they turn blue, and the result is 0. The whole problem lies in nutrition, and even more often, in the impatience of the person himself. After all, many people think that it is possible to lose 10-20 kilograms of fat in a week or a month, this is fundamentally a misconception. It is because of the expectation that after a week or two, the fat will disappear before our eyes, a person is counting on quick result, and when, after two weeks, he does not receive the desired effect, everything is completely abandoned. Here is an article that went into detail about. Be sure to read it.

To get rid of extra pounds, and then work out the abdominal muscles, you need A COMPLEX APPROACH ... That is, you must compose correct program workouts, select and adjust the correct diet for yourself and adhere to the based regimen, recover correctly, and so on. Exclusively A complex approach will give you the result. If a person does something separate, for example, swing, but, at the same time, do not follow the correct diet, forget about recovery, and so on, the result will not be.

So, I think you get the main point. To build abs, you first need to get rid of your belly. How to do this, we will analyze in detail in the next article, because in this publication, the main topic is the exercise - twisting with legs raised up. Once again, let's consolidate a small, so to speak - instruction. If a person has overweight, in the first place it is necessary to put a goal - BURN THE FAT... After the goal is achieved, you can start recruiting muscle mass, the swing of the press and so on. Only when the desired percentage is reached subcutaneous fat to the muscles, you can start building the body, but not vice versa. This is a very important point.

If you have no problem with an oversupply of so-called adipocytes (the cells that make up the bulk of fat), congratulations. If there are no such problems, you can safely start the process of building muscles or training, in order to just tighten the muscles a little. Each goal is different. In general, let's move on to our exercise - twisting with raised legs.

Correct exercise technique

Technically speaking, the exercise is only slightly more complicated. In all other respects, it literally repeats the classic twists while lying on the floor. The difficulty is that the muscles of the anterior cortex are in constant tension.

The first thing we do is lie with your back on the floor. It is best to use a fitness mat under your back so you can concentrate on the exercise as much as possible and do it without distractions.

Second step. When lying on the floor, place your hands behind your head and raise your legs so that they are almost perpendicular to the floor. After that, bend your knees slightly. This is done to avoid discomfort and tension in the leg muscles. Since not many can boast of a good stretch, sit on a twine, and so on, this must be done. Of course, if your stretch allows you to keep your legs fully extended, you can do the exercise this way.

After the starting position is ready, you can start performing twists. The most important thing is not to lift the pelvis off the floor. You must lift, or rather twist the torso, contracting the abdominal muscles as much as possible. This exercise can be done in different ways. For example, instead of hiding your hands behind your head, you can pull them forward (along with your torso) while twisting to make the exercise a little easier. Also, one option is to pull your hands up towards your toes.

And the last step. After twisting, return to the starting position, while the abdominal muscles should be in constant tension during the exercise. Perform the intended number of reps and sets.

Helpful Tips (White and Red Muscle Fibers)

As we already know from previous articles, our muscles are divided into White Muscle Fibers and Red Muscle Fibers. So, for people who are just starting to exercise, first you should worry about KMV... After the muscles get stronger, you can train Bmw.

I remind you that training KMV suitable for most people, both professionals and beginners. They are trained without the use of additional weights, for 30-50 seconds. That is, during this time you must complete maximum amount repetitions. If it's 20 it's good, if it's 30 it's great. The main thing is to remember that after this time, strong acidification of the muscles can occur, which will negatively affect their recovery.

Workout Bmw involves performing complex exercises, for 6-12 repetitions. Similar training the press promotes hypertrophy of the muscles of the core, due to which the visual visibility of the press (cubes) increases. The very point is to achieve muscle failure in 6-12 repetitions, that is, so that after, for example, 8 repetitions, you can no longer do the next repetition. Often, to achieve this, it is not enough to perform a difficult exercise, adhering to a clear technique. Not uncommon when exercising Bmw using extra weight.

Abdominal muscles- these are the same muscles as the pectorals, biceps, triceps, and so on. Therefore, it would be logical to train them in the same way as all other groups. If you want to gain mass, make the exercise harder, want to tighten your belly, do the maximum amount of exercise, in the specified period of time, which was mentioned above, and everything will be fine.

The most common mistakes when doing an exercise "twisting on the press with the legs raised up"

As mentioned earlier, the most difficult thing is to keep your legs in the same position, while doing the exercise correctly. Many, due to insufficient stretching and a sense of balance, begin to swing their legs or arms. It is necessary to clearly fix the legs and twist the torso. If you help yourself with swinging, the load on the target muscles will decrease. Accordingly, a person will not achieve the desired result from the exercise. If the stretch prevents you from fully straightening your legs, bend your knees slightly. You can place your feet on a platform, chair, bench, etc. to make the exercise easier. These will already be almost classic twists.

Surely everyone in their life has come across unpleasant sensations in the belt area. lower limbs... Such sensations can be of different nature and intensity, be the result of trauma, chronic illness, or some other factor. Painful and general discomfort in the legs are quite common, but only 10 percent of all cases are pathological. At the same time, many simply underestimate the twisting of the limbs, attributing it to overwork, lack of sleep, or not at all trying to find the cause of these phenomena.

Restless legs syndrome - what is it?

More specifically, restless legs syndrome (RLS) is a sensorimotor disorder that manifests itself as discomfort that affects the area from the knee to the foot. Individuals suffering from the characterized ailment describe their sensations in different ways, for example, as if electric discharges, goosebumps, burning sensation, trembling, tingling, etc. It should be noted that the problem acquires the greatest intensity when the limbs are at rest, that is why most often the symptoms appear at night.

Despite the common descriptions of symptoms, there is a guaranteed common feature - this is obsessive anxiety, which makes it very difficult to fall asleep or get enough sleep normally. During relaxation, the feeling of discomfort is forced to perform some rituals, mainly getting out of bed and walking around the room, putting stress on the feet, as a result of which the sensations subside. However, one has only to return to bed, as the obsessive itch again begins to persistently drive crazy.

The main symptom is also accompanied by a slight, and sometimes sharp twitching of the limbs, which occurs in almost everyone healthy person... But it is worth noting that it is mainly those people who suffer from Ekbock's syndrome who wake up. In this situation, twitching occurs quite often, in some cases about twice a minute, thereby awakening the brain. In the morning, such a person cannot feel cheerful, collected and ready to work.

What makes legs twist at night and during the day: reasons

It should be noted that there are quite a few reasons for pulling sensations in the legs. Among the factors predisposing to the phenomenon may be systemic disorders in the body, accompanied by metabolic disorders, changes in work internal organs as well as biological systems in the body. Injuries, histological pathologies and even allergic reactions are possible, which as a result leads to the appearance of disturbing sensations that can manifest themselves both in the middle of the day and before bedtime.

If we consider the mechanisms of the phenomenon, then it is worth paying attention to the fact that such symptoms are often found in colds, poisoning and other diseases, when the body temperature rises. This happens because a large amount of moisture leaves the body, which is why there are pulling and aching sensations, which are mostly concentrated in the knees.

Many women are faced with the described symptoms before menstruation, as well as during menopause. This happens because the body is faced with hormonal changes, due to which there is a restructuring of the work of all biological systems and processes. So, for example, you can twist your legs with a lack of iron and other macro- and microelements.

Diseases that can twist your legs

It is necessary to start with the simplest and the most difficult at the same time - the psychosomatic nature of the origin of the discomfort. In more detail, most diseases occur due to a mismatch between the physiological and mental components. In this case, it is important to note that the described sensations in the legs can have not only a pathological physiological nature, but also a mental one. Fear, anxiety, uncertainty live in every person - all these are mental states that cause an accumulation of tension and often in the legs. If we sum up all of the above under specific mental disorders, then the described symptoms will be characteristic of depressive conditions, neurotic complexes, hysteria, etc.

As for serious physiological diseases, in which pulling and aching sensations in the legs are possible, then you need to start with inflammatory ailments. Arthritis is the development of an inflammatory process in the joints. Most often, a malfunction becomes the cause of the disease. immune system... There are also arthrosis - an ailment affecting bones and joints, realizing degenerative processes in the tissues of the body. In this case, the pain increases during walking and the distribution of loads on the diseased limb.

When it comes to varicose veins, then no unnecessary questions remain. The fact is that such a disease leads to disruption of the normal functioning of the circulatory system. Feelings of heaviness in the legs appear, weakness and other manifestations characteristic of the syndrome appear. There are still quite a few diseases leading to numbness, soreness and other symptoms, among them it is necessary to highlight:

• anemia;
• endarteritis;
• heart failure;
• pathological narrowing of blood vessels, etc.

Why does it hurt a lot in the knees and hips for the weather?

It's worth starting by highlighting two terms that will make it possible to bring some clarity to the situation associated with aching knees when the weather changes. Meteosensitivity is the ability of a person to physical level feel changes in weather conditions. This phenomenon is quite widespread, while it is believed that half of all women on Earth and a third of all men are weather-sensitive.

Meteopathy is a pathological, painful dependence of a person's well-being on climatic fluctuations. Basically, the ailment occurs in people with chronic diseases associated with disruption of the musculoskeletal system, as well as in people who have ever had an injury to the lower extremities. Such people constantly and accurately guess the weather, especially in case of exacerbation of osteochondrosis, arthritis or arthrosis.

Among the most noticeable changes are a decrease in atmospheric air pressure, a cooling, an increase in air humidity. The physiology of the process lies in the fact that most degenerative joint disorders are accompanied by the death or injury of the nerve endings adjacent to the diseased joint. With an increase in humidity or pressure, the affected joint begins to inflame, affecting the same "diseased" nerve, which leads to the appearance of sharp and characteristic pain.

Spins legs during pregnancy

During pregnancy, more often than in any other case, it arises out of nowhere and worsens restless legs syndrome. A similar problem was quite clearly described above, however, during the carrying of a baby, this situation takes on a special color. If the problem arose precisely during the period of bearing a child, then you should not worry, since everything will go away after childbirth. The peculiarity of the origin of the disease among expectant mothers lies in the fact that very often the body of a pregnant woman needs additional vitamins and minerals. And the described syndrome occurs in case of a lack of iron, magnesium, as well as B vitamins in the maternal body. If you do not dwell on RLS, then swelling of the lower extremities, fatigue, overwork, anxiety, etc.

What to do and which doctor should I seek treatment?

First of all, it is necessary to adjust the lifestyle, namely, to pay attention to the following factors:

• moderately prolonged night sleep;
• good nutrition, excluding overeating and eating junk food;
• smoking, drinking alcohol and drinking a lot of coffee during the day should be excluded;
• if the pulling and aching sensations are accompanied by strong, accumulated closer to the feet, tension, then you can take several tablets of valerian or other sedative, etc.

As for the specialist, among the doctors who could help with the current problem can be noted neuropathologist, vascular surgeon, however, it all depends on the cause of the discomfort.

How to treat discomfort with Ekbock syndrome

As it was revealed, a particular syndrome can have various causes, on the basis of which a treatment strategy will be drawn up. If the process is caused by a violation of the vascular bed, then blood-thinning drugs are prescribed, for example, "Normaven", "Aspirin", "Detralex". Ointments and gels for local therapy can be prescribed, among which the most commonly used are: "Venitan", "Troxevasin", "Lioton". It is required to smear the preparations locally, rubbing the painful areas and allowing the product to be completely absorbed into the skin. Complex treatment requires various physiotherapy, massage, acupuncture.

Folk remedies will help relieve pain

Express remedy for aching feet, fingers and knees is hot tub, into which a decoction of chamomile flowers should be poured. To prepare it, you need to pour 3 tablespoons of herbs with a liter of water and boil for 15 minutes, then insist for a couple of hours and pour the product into the bath. As a topical treatment, you can use a common cabbage leaf, which must be tied to the affected area of ​​the leg and walk like that for several hours.

Video: why joints and leg muscles ache at night

The video offered for viewing is an excerpt from the well-known medical TV show. After reviewing the material, you can form a general idea of ​​a specific ailment, understand its mechanisms and features of treatment. The specialists taking part in the filming of the program give basic recommendations for coping with the disease, stopping its symptoms and preventing relapses.

Crunching on the press is an exercise performed by athletes to gain strong and prominent abs. In terms of its biomechanics, it represents an elevation of the trunk with a slight rounding of the back (kyphosis) in the thoracic region from a prone position. As a rule, the twists are performed by the athlete not in the maximum possible amplitude, so that the load is constant, and the abdominal muscles do not relax at the top and bottom points. Working in a similar execution technique, the load is focused on the upper part of the rectus abdominis muscle.

This exercise has gained well-deserved popularity among athletes involved in crossfit, bodybuilding, fitness and martial arts, as well as a well-developed abdominal Press plays an important role in all these disciplines. And today we will tell you how to do twisting correctly - all possible variations of this exercise.

What is the use of crunches on the press?

I want to note right away that twisting is not the same exercise as lifting the body or sit-up. In twisting, the amplitude is not so important to us, here there is absolutely no point in lifting the body to right angle how much continuous work of the abdominal muscles and control over movement - for this we somewhat round the back in the thoracic region. This slight kyphosis is perfectly acceptable and does not increase the risk of injury.

Twists are good because by choosing one or another kind of twisting that we will do in training, we can regularly add variety to training process and to work out in isolation one or another fate of the muscles of our press.

Because of this, I consider crunches to be the # 1 abdominal exercise. It is quite simple, it is easy to feel the contraction and stretching of the working muscle group, most of its types do not require additional equipment, and with the help of twists, you can properly work out the muscles of your abs in literally 10-15 minutes - great option for those people who cannot allocate a lot of time for training.




Types and technique of performing the exercise

Let's take a look at how to correctly do the most famous types of curls, starting from the more basic, effective and common ones.

Classic crunches

The easiest in terms of compliance correct technique variation of crunches of the press - classic. The athlete doing the exercise raises a slightly bent upper part (shoulder blades and latissimus back) the body from a prone position. It is done as follows:

1. Starting position: the athlete lies down on the floor or a fitness mat, legs are bent at the knees, rest your feet firmly on the floor, and take your hands behind your head.
2. While exhaling, gently lift the upper body without changing the position of the lower back and buttocks - they remain firmly pressed to the floor. Upper part the back should be rounded a little, so it will be easier for you to concentrate on contracting the abdominal muscles.
3. Continue smoothly lifting your torso until you feel the load reach its peak. Hold this position for a second to further statically contract the muscles.
4. Start going down. Lowering the body must be controlled. It is not necessary to lower yourself completely to the floor, it is better to stop about ten centimeters from it, when the abdominal muscles are most stretched. Working in such a reduced amplitude, you will increase the effectiveness of this exercise, since the load will be many times more intense.

Reverse crunches

No less effective variety exercises are reverse crunches on the press, accentuating the main part of the load in the lower part of the press. The fundamental difference with the classic version lies in the fact that in reverse crunches, we reduce the press by raising the legs, and not the body. Reverse crunches can be performed both lying on the floor and lying on a special bench with your head up - there are no cardinal differences. It is done as follows:

1. Starting position: the athlete lies on the floor or on an incline bench, holding on to its upper edge with his hands. If you are doing the exercise on the floor, it is recommended to keep your arms straight down, they will help you better control the movement. The legs should be slightly bent at the knees.
2. Begin to lift your legs up, while exhaling and smoothly lifting the lower back from the surface - this will provide the best contraction of the abdominal muscles.
3. Smoothly lower your legs and lower back down while inhaling. It is better to work here in the same way as in regular twists - in a shortened amplitude with constant muscle tension.

© Makatserchyk - stock.adobe.com

Inclined bench crunches

Almost every modern gym is equipped with a special bench with an incline of about 30 degrees to work out the abs, why not take advantage of this? Moreover, the exercise is as effective as the classic lying twisting. It is done as follows:

1. Starting position: sit on incline bench, fasten your legs between the rollers at the top of the bench, cross your arms on your chest.
2. As you exhale, begin to twist, slightly rounding the upper back. The biomechanics of twisting on an incline bench is almost identical to the classic version, so here we work in the same amplitude.
3. Smoothly go down, taking a breath. Here you can work in the maximum possible amplitude with a slight delay on the bench, so it will be easier to "squeeze" the rectus abdominis muscle, each time starting the movement from the starting position. More experienced athletes can work this exercise using additional weights, holding a disc from a barbell or a small dumbbell in their hands at the level of the solar plexus.

Standing block machine crunches

An interesting option for those who want to diversify the load. The advantage of the block trainer is that the load is continuous and the muscles are statically tense even in the top position. It is done as follows:

1. Starting position: stand with your back to the block trainer or crossover, grab the handle with both hands (it is most convenient to do with rope handle), place the handle behind the head at the level of the neck.
2. Begin a downward movement, rounding the shoulder blades and contracting your abs. It should be lowered until the elbows touch the hips. Pause briefly in this position. Of course, the weight in the simulator should be set low, otherwise you risk getting a spinal injury.
3. While inhaling, smoothly begin to unbend back, while straightening your back. Here we are working at full amplitude, a small delay at the starting point is acceptable.

Crunches in a block trainer on your knees

Twisting in block trainer kneeling is another variation of the exercise for which you will need top block... The difference lies in the amplitude - here it is shorter, so it will be easier for many to feel the contraction of the abdominal muscles in this particular version. It is done as follows:

1. Starting position: face the block trainer, grab the rope handle, kneel down with it. Keep your back upright and straight and look forward.
2. Begin to lower the body down, while rounding your back and exhaling. As in standing crunches, try to touch your legs with your elbows. Lock in this position for a moment, tightening your abs further.
3. Gradually begin to unbend. You can work both in full and in a shortened amplitude, try both options and stop at the one in which you will feel the maximum load on the press.

© Makatserchyk - stock.adobe.com

Hanging crunches

Technically challenging but effective option for heavy training enthusiasts old school... Hanging upside down on the horizontal bar, it is quite difficult to concentrate on making exactly the twisting movement, and not lifting the body, but this moment comes with experience. You should not do twisting in the hanging if you suffer from intracranial hypertension or increased intraocular pressure - it is fraught with the aggravation of the problem. It is done as follows:

1. Starting position: the athlete hangs on the bar on bent legs, the whole body is lowered down, the back is straight, the arms are brought together at the back of the head. It is important that in the starting position the body does not wobble and there is no inertia.
2. Begin to lift the body up, exhaling, rounding your back and lifting your buttocks up a little. Do not try to work at full amplitude and try to reach your knees with your head - there is little sense in this. It is better to work approximately to the level of parallel with the ground, at this moment the tension of the abdominal muscles will be maximum.
3. Smoothly lower yourself down while inhaling. If necessary, hold in the lower position for a couple of seconds to completely extinguish the inertia, start the movement from a stationary state.

Oblique twists

In this version of twisting, the bulk of the load falls on the oblique muscles of the abdomen, so oblique twisting will be an excellent addition to any basic exercise, in which the rectus abdominis muscle is involved. It is done as follows:

1. Starting position: the athlete lies on the floor, legs are bent at the knees, feet are pressed to the floor, arms are crossed at the back of the head. Place the ankle of one leg on the knee of the other.
2. We begin the movement with the body up, exhaling and slightly turning the body in order to better feel the contraction of the oblique abdominal muscles. Try with your elbow right hand reach the knee of the left leg. After that, put your legs back and forth and try to reach the knee of your right leg with your left elbow.
3. We do not go down completely, we work in a shortened amplitude, the oblique muscles should "squeeze" the entire approach.

© Andrey Popov - stock.adobe.com

Twisting with raised legs

A very interesting exercise due to the combination of static and dynamic loads, the press is tense throughout the entire approach. It is done as follows:

1. Starting position: the athlete lies on the floor, the back is pressed to the floor. Raise your legs up so that they are approximately perpendicular to the body, while static stress on the lower part of the press begins. Hands should be crossed at the back of the head.
2. We begin a smooth movement with the body up, while exhaling. We slightly round the thoracic spine and try to reach the knees with our head. We hold the lower back motionless, do not tear it off the floor. Lock in this position for a second.
3. Smoothly go down, taking a breath. Here it is better to work at full amplitude, with a small pause in the starting position - this way the contraction of the abdominal muscles will be maximum.

© chika_milan - stock.adobe.com

Fitball crunches

If your gym has a fitball, you can vary the load and try to do twisting on it. This exercise develops well the neuromuscular connection with the rectus abdominis, and also the buttocks and hamstrings statically work in it, which will be very useful to many athletes. It is done as follows:

1. Starting position: the athlete lies down on the fitball, we rest our feet on the floor, place our feet slightly to the sides, arms crossed at the back of the head.
2. We begin to lift the body up, exhaling and slightly rounding the back. Do not let the ball change its position, this is the meaning of the exercise, at this moment a large number of muscles are involved in the work, which are responsible for balance and stabilization.

Common beginner mistakes

Many abdominal exercises have their own technical nuances that must be mastered in order to get the most out of them. Let's take a look at the most common mistakes, myths and misconceptions:

1. You should not train your abs more often than 1-2 times a week. Twists are pretty easy exercise, but even after it, the body takes time to recover.
2. Performing a large number of repetitions, you will not burn unnecessary body fat on the stomach and get the cherished "cubes". The optimal rep range for crunches is 12-20, in combination with a diet tailored to your goals, such an approach will give maximum results.
3. Do not use too heavy weights. If you are doing rotations with a disc or dumbbell, do not chase weights, it is better to focus on mental concentration and contract your abdominal muscles in a more isolated manner, but involving any assistant muscles in the work.

Training program for a month

The Internet is replete with a huge number of training programs for the press. "Press in a week", "Press in 7 minutes a day" and other nonsense, which is not worth spending attention on. Below I suggest work program for the development of the muscles of the press, calculated for a month (4 training weeks), the basis of which are of various kinds twisting. You can use it if you want to improve the relief of the muscles, make the abdominal muscles stronger and increase the number of repetitions that you can perform without technical errors. The program is based on the principle of periodization, it alternates between hard and light workouts. Within one week, we do one heavy volume workout(for example, on Monday), and after three days (on Thursday) we do a lighter workout to keep the muscles in good shape. In just a month, it turns out eight workouts.

Workout number	Training type	Exercises
1	Heavy	1. Hanging leg raises: 4 sets of 10-15 reps. 2. Twisting lying on the floor: 3 sets of 15-20 reps. 3. Plank: 3 sets of 45-90 seconds.
2	Easy	1. Twisting lying on an incline bench: 3 sets of 12-15 reps. 2. Crunches in a block trainer on your knees: 2 sets of 10-12 reps.
3	Heavy	1. Twisting lying on an incline bench with additional weights: 3 sets of 10-12 times. 2. Oblique crunches: 4 sets of 12-15 reps. 3. Plank: 3 sets of 60-90 seconds.
4	Easy	1. Twisting lying on the floor: 5 sets of 10-15 reps.
5	Heavy	1. Twisting lying on an incline bench with additional weights: 3 sets of 12-15 times. 2. Sit-ups: 3 sets of 10-12 reps. 3. Plank: 3 sets of 75-90 seconds.
6	Easy	1. Twisting lying on the floor: 3 sets of 10-12 reps. 2. Reverse crunches: 2 sets of 12-15 reps.
7	Heavy	1. Twisting lying on an incline bench with additional weights: 3 sets of 15-20 times. 2. Sit-ups with additional weights: 3 sets of 10 times. 3. Plank: 3 sets of 90-120 seconds.
8	Easy	1. Twisting lying on the floor: 3 sets of 12-15 reps.