Workout for the abs and the whole body. Best Abs Exercises

Your Complete Guide to Abs Exercises.

All athletes, be they hockey players, baseball players or soccer players, strengthen their abdominal muscles by doing basic exercises. This is great for professional athletes, but what about guys and girls who just want to pump up their abs and see the cherished 6 dice? How can they choose the most effective ab exercises to see the cubes on their belly? Or maybe the secret of a flat stomach lies elsewhere?

First, let's face it: the structure of the abdominal muscles is different for everyone, and most importantly, the amount of subcutaneous fat and metabolism are different for everyone. Some guys have to work out to exhaustion before their abs get bumped, while others seem to have the dice coming through effortlessly.

Regardless of which group you belong to, effective ab exercises for training in the gym or at home comes down to movements in three planes: frontal, sagittal and transverse. By doing ab exercises in cycles, you will maintain a high workout intensity and will probably be able to burn more fat.

Ready to work out your abdominal muscles? Let these 30 abdominal exercises at home and in the gym serve as the best workout guide you've ever met.

Rollers with a gymnastic roller

Get on your knees and keep the roller on the floor directly under your shoulders. Tighten your abs and roll the roller forward until you feel tension in your core muscles. At the same time, the hips should not sag. Roll the roller back to return to its original position. Do as many repetitions as possible, observing the correct technique for performing the exercise.

Incomplete torso lifts with raised arms

Lie on your back, bend your legs at a 90 ° angle, straighten your arms and lift up. Keep your arms in this position throughout the exercise. Perform a partial torso lift, and then slowly return to the starting position. These movements are one repetition.

Barbell rollouts

Slip the 5kg weight discs onto the bar and kneel down. The shoulders should be over the bar. Tighten your abdominal muscles and roll the bar forward until you feel your hips begin to flex. Return to starting position.

Russian twist with a barbell

Grasp the bar with both hands almost at the very end. Feet shoulder width apart. Rotate the bar to the left, moving your feet as needed, and then rotate to the right.

Fitball crunches

Lie with your back on the ball, put your feet on the floor and spread them shoulder-width apart. The ball should support your lower back. Place your hands behind your head and pull your chin back. Lift your torso up until you find yourself in a sitting position.

Raising your legs on the uneven bars

Take emphasis on the uneven bars. Bend your knees slightly, and then lift them in front of you to a level parallel to the floor.

Lying Leg Raise

Lie on your back, straighten your legs, put your hands along the body. Lift your heels off the floor and lift to a height of about 15 cm. At a fast pace, alternately lift your legs up and down (in the "scissor" style).

Front squats

Place the barbell on the power rack at about shoulder height (if there is no power rack, take the barbell to your chest from the floor). Grasp the bar with a grip shoulder-width apart. Raise your elbows up to a level where your shoulders are parallel to the floor. Remove the bar from the racks and support it with your fingertips. As long as your elbows are in a raised position, you will be able to hold the barbell. Take a step back, spread your feet shoulder-width apart, and turn your toes slightly outward. Sit down as low as possible, keeping the lower back arch.

Lumberjack exercise

Set the handle of the simulator at shoulder height (or attach the expander to a stable object) and grasp it with both hands. Stand sideways to the handle, spread your legs shoulder-width apart, straighten your arms. Stand far enough away from the machine to create tension in the cable. Rotate the body away from the machine in such a way as if you were chopping a tree. The legs should remain motionless.

Lying Leg Raise

Lie on the floor and grasp a bench or heavy chair legs for support. Straighten your legs and lift them up to an upright position. Bring your legs down, but do not lay on the floor to maintain tension in your abdominal muscles before starting the next rep.

Russian twist with a medball

Sit on the floor holding the medball with both hands. Straighten your arms in front of you. In an explosive motion, rotate your torso to the side, and then return to the starting position. Make a similar movement in the opposite direction.

"Running" in an emphasis lying with a medicine ball

Take a lying position with support on the medball. Bring one knee to your chest and then quickly pull back while bringing the other knee to your chest.

"Superman"

Take a lying position with your socks on the fitball. Bend your body in half, rolling the ball towards you with your feet until your torso is in an upright position. Roll the ball back until your body straightens again. Then place your shins on the fitball so that your body is in a straight line, and your outstretched arms are above your head, but are still on the floor. The position of the body should resemble Superman flying down. These movements are one repetition. Straining your back muscles, return to the starting position (lying down) and begin the next repetition.

Plank

Take a lying position, bend your elbows so that your forearms are on the floor. While contracting your abdominal muscles, hold this position.

Pull-ups with raising the knees

Hang on the horizontal bar, grabbing it with a grip from above. Spread your arms shoulder-width apart. Pull up until your chin is over the bar, and then lift your knees to your chest.

Push ups with cotton

Get into a prone position with your feet in the handles of the suspension training straps. Push off the floor so that you have time to clap your hands in the air.

Reverse crunches with expander

Lie on your back and circle the band around your feet. Cross the ends of the expander so that they form an "X" and grasp the opposite ends of the tape with your hands. Bend your legs so that your knees are close to your chest, and then lift your torso off the floor. Straighten your legs while bringing your arms back behind your head. The shoulder blades must not touch the floor. These movements are one repetition.

Fitball rollouts

Place your forearms on the fitball, pull your legs back and straighten. While straining your abdominal muscles, roll the fitball forward until your arms are in a straight position. When you feel that the abdominal muscles are no longer tense, return to the starting position by rolling the fitball back.

Try others for workouts at home.

Seated Leg Raise

Sit on a bench and squeeze a medicine ball between your feet. Straighten and raise your legs in front of you. Pull your torso back so that the body is straightened in a line. Hold on to the bench to maintain body position. Lift your torso up and bring your knees to your chest.

Side bar

Lie on your left side with your left forearm on the floor. Raise your hips so that your body is in a straight line. Tighten your abs. You should rest on your left forearm and the edge of your left foot. Maintain this position by contracting your abdominal muscles.

"Sprinter"

Get into a prone position with your feet in the handles of the suspension training straps. Bring your right knee towards your chest, keeping your left leg straight. Now bring your right leg back while bringing your left knee to your chest. Movements should resemble running.

Lifting the torso with throwing the ball

Sit on the floor, hold the ball with both hands at chest level. Place your feet under a heavy object to maintain proper body position. Lie with your back on the floor a few tens of centimeters from a brick or concrete wall. With an explosive movement, lift your torso, throw the ball into the wall, and then catch it on the rebound. If you have a partner, you can throw the ball to each other.

Plank in "star" position

Take a prone position. Spread your arms and legs as wide as possible. Your body should take the shape of a star. Tighten your abs and hold your body straight for 30 seconds.

Lifting the torso with a barbell

Lie on the floor. Hold an empty or lightly loaded bar over your shoulders as you would when doing a bench press. Straighten your legs and place them on the floor. Raise your torso to an upright position. Hold the bar overhead as you would for an army press.

Place the barbell on the floor to your right and spread your feet hip-width apart. Bring your hips back, sit down and grab the center of the bar with your right hand. Tighten your core muscles. Keeping a slight arch in the lower back, push off the floor with your heels to stand. Hold the bar firmly so that the projectile does not wobble. Keep your spine in a straight position throughout the exercise. Do not lean towards the bar.

Circular plank

Put the fitball on the floor and take the support while lying with support on it. Place your forearms on the fitball, keeping your body straight and keeping your abdominal muscles tense. Moving your elbows, rotate the fitball in a circular motion, first clockwise, then counterclockwise.

V-shaped torso lifts with fitball

Lie with your back on the floor. Hold the fitball between your ankles. Extend your arms behind your head. Raising your legs, simultaneously raise your torso and take the fitball in your hands. Lower your torso to the floor and repeat the movements, lifting the fitball and squeezing it between your ankles again.

V-shaped torso lifts with medicine ball

Lie with your back on the floor, holding the medball with both hands behind your head. Straighten your legs. Tighten your abs. Raise your legs at the same time and reach your toes with the medicine ball. Your body should look like the letter "V" in this phase of the exercise.

Lifting the trunk with weights

Lie on the floor and hold the weight disc on your chest. Bend your knees at an angle of 90 °, but so that your feet remain on the floor with their entire surface. Keep your chin at chest level throughout the exercise.

Exercise "lumberjack" standing on one knee

Lower yourself into a deep lunge position with your left foot forward. Reach the expander handle over your left shoulder. Pull the handle diagonally down across your body to the outside of your right thigh.

A nice, flat, pumped up tummy is the basis of attractiveness and the final chord in the development of your athletic body. Even in the absence of pronounced muscles on the arms, tightened hips, it is the well-developed abdominal region that will give the desired effect. Initially, only men were engaged in the study of the abdomen, but since the middle of the 20th century, the trend towards creating a slender, athletic body has been picked up by women as well. And today, abdominal exercises are considered one of the most popular and effective.

You can pump the abdominal region both at home and in the gym using special equipment (dumbbells, horizontal bars, bench). Motivation and focus on success will definitely do the trick. And in combination with some kind of diet, for example, "", you will achieve the result in the shortest possible time. But let's start with training, get acquainted with the best exercises and learn how to perform them correctly.

To download or not to download? This question interests many men and women who once decided to lose a few extra pounds, returning their body to its former harmony and attractiveness. In fact, the answer is obvious. From childhood, adults, teachers put into the heads of children how important it is to work out the abdominal muscles. This is not only aesthetics, but also many other advantages:

Correct posture. The problem of a curved spine has not spared practically anyone today. Every second person slouches for various reasons, which not only does not add beauty to the image, but also negatively affects the work of internal organs. It is a competently pumped press that allows you to always maintain the body in an upright position.
Normalization of the work of internal organs. Properly performed exercises, taking into account the recommendations of specialists, allow the body to be saturated with oxygen. Blood circulation is restored, which has a positive effect on the functioning of important internal systems.
Slimming. First of all, active fat burning is noted in the process of performing active movements. The abdominal muscles are excellent at spending extra calories, while reducing appetite by several times. Constant muscle tone helps keep the stomach from over-stretching. Therefore, a person is quickly satiated and does not overeat.
Benefits in childbirth. Buckled muscles, combined with proper breathing, help you to give birth easily and quickly. But, it is very important to do the exercises without being overzealous or fanatic. Exercising for health does not require a lot of effort. They are unhurried and gradual.

The muscles of the press are a serious topic for modern men and women. Before you start looking for a set of exercises for the home or sign up for classes with a trainer, you need to at least superficially familiarize yourself with the anatomical features of the area requiring study. The basis that you need during training is the muscles that make up the abdomen, and what they are responsible for. There are four muscle groups:

Rectus muscle. It completely crosses the tummy (from top to bottom) - it starts from the chest and reaches the crest of the pubic bone. Along its entire length, the muscle is divided by one vertical tendon fiber into two parts, as well as several horizontal ones that cross it across. It is because of the tendons that the so-called "cubes" appear on the stomach after thorough pumping. The main purpose of the rectus muscle is to flex the body in the lumbar region.
Outer oblique. This superficial muscle, starting from the side of the chest, stretches as an extension of the external muscles of the intercostal space, as if covering the costal part. It is attached by means of special teeth to eight ribs, from which it begins to divide into bundles. The muscle is intended for flexing the spine, turning the body. If you need to turn to the right, then the left muscle works, when moving to the left, the right muscle is involved. This muscle is the largest of all, therefore it clearly stands out when pumping.
Internal oblique. It is located immediately below the outer scythe. It runs obliquely through the abdomen from the pelvic region to the chest. The muscle fibers run opposite, respectively, diagonally. Purpose - rotation of the body and turns (in the direction where the muscle directly involved in the movement is located).
Transverse muscle. It runs inside the abdominal region, runs horizontally along the sides. It is she who is the basis of the third, deepest muscular layer of the abdomen. The transverse muscle does not affect the indicators of aesthetics during pumping, but it must be worked out without fail. Muscle fiber holds the internal organ systems.

The structure of the muscles in the representatives of the female and male half is no different. Only the size and structure can vary, taking into account the characteristics of the organism, human genetics. In some cases, the number of dice may vary.

Having studied the structure of your abdominal region, you can do the set of exercises itself, the technique of their implementation. It is important to follow a few simple rules so that the planned workout is not only safe, but also as effective as possible:

We warm up before any lesson. You should definitely take the time to warm up all muscle groups, not just pumped ones. This will avoid injuries during training, various sprains and make the process more efficient and effective.
We study at the "right" time. It is best to train in the morning. It is in the morning-afternoon hours that the maximum number of calories is burned - the process of fat burning is much more intense. Under the prohibition of training immediately after waking up or in the evening, when the body either has not yet woken up, or is already so tired that it is not able to take physical activity normally.
It is strictly forbidden to combine training with meals. At least one hour should elapse between meals and sports. It concerns exactly nutrition before the training process. After completing the set of exercises, do not eat for two hours. Diet should be given special attention. Ignoring this rule can lead to unpleasant consequences in the form of serious diseases of the gastrointestinal tract.
We focus on quality. Don't go overboard with quantity. Each movement should be performed as efficiently as possible, according to the accepted technology. It is better to do fewer reps, but competently. Overloading yourself and your body is dangerous to health. The effectiveness of training decreases and overwork occurs faster.
We observe regularity. How to achieve the desired result? Only regular workouts on a well-defined schedule will help you work out, build up your abdominal muscles. 3-4 lessons are enough weekly. You can't practice every day. The body must have a rest.
We adhere to proper nutrition. A well-designed diet is the basis of health, successful muscle pumping and quick obtaining of the desired results. When exercising at home or in the gym, we place particular emphasis on eating protein-rich foods. It is best to exclude fried, flour, salty and sweets from the menu.
Strict adherence to the execution technique. Each exercise has its own algorithm of actions. You can understand that the movement is performed correctly by a slight burning sensation and burning in the area being worked on.
During training, we tighten the muscles. The pumped area must be constantly tense. Thus, you will achieve an improved study of each area of the abdominal press.
Let's not forget about breathing. Many neglect this rule, but in vain. Most of the exercises are done while inhaling. The end or return to the starting position is always accompanied by an exhalation.
A gradual increase in load. The number of repetitions in the approaches should be increased gradually. You cannot immediately execute the maximum volume. Untrained muscles can be injured.
Visit doctor. If there are some diseases in a chronic course, it is better to visit a doctor before training, to advise on possible malaise, worsening of the condition. If serious violations are identified, you will have to abandon the program.
We do not slow down. You cannot reduce the number of repetitions and the intensity of training. To achieve a result, you need to work hard and actively. Overpower your laziness, set a goal, and work until you are happy with the reflection in the mirror. You yourself will not notice how sport will become the meaning of your life, its obligatory component.

The training program for the abdominal muscles is compiled taking into account the goals, the characteristics of the physical development of the future athlete and the amount of body fat. It should be noted that a beautiful relief can be obtained if the thickness of the fat layer is at least one and a half centimeters. Therefore, classes are focused on only two main goals:

Reduction of subcutaneous adipose tissue. Fat burning in a particular area is a common misconception. Fat deposits during training go not only from the abdominal area. Thighs, arms, face also lose weight. If the thickness of the folds is more than 2-3 centimeters, then the training process should begin with cardio loads and the use of safe fat burners, but only on the days between strength training.
Muscular hypertrophy. In simple terms, this is the transformation of cubes, their increase in volume. If you plan to work out as much as possible, then each exercise is performed no more than 15 times in one approach. If training is aimed at endurance, then the number of repetitions can be increased.

Not everyone has the opportunity and free time to visit gyms. In this case, we bring to your attention the following exercises for the abdominal region, which should be paid special attention to. Some of them are quite simple, others are more difficult. Trying, trying, over time you will find the most optimal complex for yourself, which will make you feel much more cheerful and better.

It is recommended to include in your own program from 4 to 6 exercises performed in three approaches. Rest between them should not exceed one minute. Thus, training will bring maximum benefit to the body, and the press will constantly feel the load, gradually working out and acquiring ideal outlines.

We lie on our stomach on the surface. The legs are fully extended, and the arms are bent at the elbows and positioned vertically directly under the shoulders. We cross our palms into a castle.
Spread the legs shoulder-width apart.
We strain the abdomen as much as possible, rise on the toes, lifting the body from the surface. Form a straight line from the head to the heels.
We fix ourselves in this position and try to hold out as long as possible. For a start, 20-30 seconds is enough. Over time, we increase the standing time in the bar.

We accept the starting position - the bar (we become, as indicated in the upper exercise).
Move the weight to the forearms in a straight line from the head to the ankles.
We tighten the muscles in such a way as if we were expecting a punch in the stomach.
Gently, slowly raise the body up, gradually unbending the arms. We hold the accepted position, and again return to the starting position with an emphasis on the forearms. We repeat again with full lift the desired number of times.

We sit down on the gymnastic mat. We bend the legs at the knees, the feet are suspended.
Stretch your arms, fold your palms and pull forward as much as possible at chest level.
Having fixed in this position, we strain the press, and we begin to make turns with the body to the right.
Turning around, hold for a couple of seconds, then relax and return to the beginning. We repeat in the same way in the other direction.

We accept the lying position. We press the back to the surface as much as possible, strain the press.
We put our hands behind the head. We pull the legs up to the chest, approximately to an angle of 45 degrees.
Raise your back off the floor. The shoulder blades should be suspended. We do not stretch the neck, but leave it in a relaxed state.
Under the tension of the press, we straighten the right leg in weight, and turn the body to the left. Pull the right elbow to the left knee. We slowly return to the starting position.
We alternate arms and legs, doing repetitions the required number of times.

To perform this movement, you must be in a bench press position.
The palms are placed directly under the shoulders.
The body should be straight, forming a straight line from the heels to the crown of the head.
We squeeze the muscles, bend the leg at the knee and press it against the chest. We must keep the back straight, we do not relax the abdominal region.
After completing the movement, we return to the starting position, and do the repetition on the other leg.

We lie down on a gymnastic mat, raise our legs in such a way that a right angle is formed.
Stretch your arms at the sides and place them on the surface with your palms.
We tighten the muscles of the press, we begin to lift the hips up.
Together with the raised hips, we pull the legs towards the chest.
We hold in this position for a couple of seconds, then we lower ourselves.

We take a horizontal position. We stretch our arms along the body and put our palms on the surface.
Bend your knees at an angle of 45 degrees. We pull to the chest. This will make it easier at first to perform the exercise for the press.
Then we raise both legs as high as possible while simultaneously tensioning the abdominal region. The lower back should remain motionless on the floor.
Smoothly, without haste, we first lower the left leg. We do the lowering as much as possible - no more than a few centimeters should remain before touching.
Returning the left leg, we begin to lower the right (simultaneously).

We get on all fours, in the so-called "doggy" pose.
We take the deepest possible breath.
We pull the stomach into ourselves.
We fix ourselves in this position for 30 seconds.
Relax your stomach.
We repeat again.

Of course, the abdominal muscles can be trained at home, but if the opportunity arises, it is best to visit the gym, where not only an experienced trainer will come to the rescue, but also all kinds of equipment, from a classic bench to dumbbells, horizontal bars, special tables, etc.

The most effective abdominal exercises should be combined with a competent diet. In this case, the specialist will help not only with the execution technique, but also with the preparation of the correct daily menu. The following set of exercises will help any man and woman to make their belly flat and incredibly shaped.

We sit on an incline bench. The back and pelvis should be (lie) on the surface. We fix the legs with a special roller on the simulator. We keep our hands straight in front of us or cross behind our head.
We start lifting from the head and shoulder girdle. We rise, as if we are curling up. We try to bring the chest as close to the knees as possible. Make sure that tension is felt in the abdomen.
Having reached the maximum possible point during the ascent, we linger for a couple of seconds, and return to the starting position. It is important that the back does not touch the bench when lowering, but is at a short distance from it.

We kneel down. We look directly at the simulator. With arms bent at the elbows, we grab the handle of the block.

We take a deep breath, as we exhale, straining the abdominal muscles, pull the body down with the block. The movement is somewhat reminiscent of a bow. We apply maximum force for this.
We return to the starting position.

We accept the hanging position on the horizontal bar upside down.
We keep our back straight, throw our hands behind our head.
We take a deep breath, as we exhale, we begin to twist, slowly lifting the body up. At the same time, the buttocks are also slightly raised.
When inhaling, we also smoothly lower the body. We make sure that the body does not swing.

We accept a hanging position on a horizontal bar or in an emphasis. Legs down, should be straight.
We take a deep breath, and as we exhale, raise our legs until they reach parallel with the surface.
We linger in the accepted position for a couple of seconds, and gently return to the starting position.
Exercises are performed without weights. But, if it seems easy to implement, additional weights can be used. To take them or not depends on the level of initial training.

We stand sideways to the simulator. We hold the block with our right hand, while the left helps her.
We turn the upper body with a slight tilt, pull the block as far down as possible towards the left leg.
The exercise is performed using the oblique abdominal muscles, so tension should be felt in this area.
After lowering, we return to the beginning.

We take a gymnastic roller in our hands, kneel down and pull our hands with equipment forward (in the initial position, it should be located directly under the shoulder girdle).
We take a breath, and begin to slowly roll the roller forward, slowly stretching the body. An important condition is that the body should not touch the surface.
We move forward with the maximum inventory. We fix ourselves in this position for a couple of seconds, then also slowly return to the starting position.

We lean on the fitball with our backs, we nestle as much as possible. We bend our legs at the knees, put our feet on the surface. We cross our arms on the chest.
We begin to slowly descend until a slight pain or burning sensation begins to be felt in the abdomen.
Then we twist according to the principle of an exercise performed on an incline bench.

Starting position - the shins are on a gymnastic ball, arms are straightened and lie on the floor, the body is in parallel with the floor. The buttocks do not sag in this case.
Slowly we begin to "roll" the fitball under the ankles. Be sure to make sure that your back remains perfectly flat in the process.
We fix ourselves in the adopted pose, return to the starting position.

After the set of exercises has been successfully completed, it is necessary at the end of the lesson to take a few minutes to stretch the worked muscles. This is a very important stage, and it is strictly forbidden to neglect it. During the training process, muscle fibers are constantly contracting. Until their full recovery, relaxation takes a fairly long period of time, and stretching allows you to shorten it several times. The main condition is compliance with all the rules:

In the process, we think about something pleasant, do not burden our head with unnecessary heavy thoughts.
Do not get carried away with the process. Stretching is carried out until mild pain, which does not cause any discomfort.
We stretch statically, without haste.
Do not forget about calm, even breathing - this is the key to a successful completion of a workout for working out the press.

How to "stretch" correctly

During stretching, we work out absolutely all muscle groups.

Circular movements of the head clockwise and counterclockwise.
Head tilts to the side.
Tilting the head in different directions with further pressure on it with the hand (performed for 30 seconds).

We lay on our back. We straighten our arms and take them back. We raise our legs, throw them over our heads, trying to reach our toes with our socks. We lie in this position for several minutes.
In a standing position, we cross our arms behind our backs in a lock. We begin to lower the body until a right angle is formed with the legs. At the same time, the back should remain straight.

We make swinging movements with our hands.
We raise our hands above our heads and fasten them to the lock. In this position, we make bends to the sides, as deep as possible.
We raise one hand, bend it at the elbow. We lower the forearm behind the head, and with the other hand we lightly press on the elbow.

We put our feet shoulder-width apart. We make bends, trying to touch each foot separately.
We sit on the floor, legs straightened. We pull the heels and toes as far forward as physical fitness allows.
We sit on a gymnastic mat, spread our legs as wide as possible. We do the slopes. We try to bend as deep as possible, touching our foreheads to each knee in turn.
We take a horizontal position. Raise your legs up and spread them to the side as much as possible. We fix ourselves like this for 40 seconds.

We lay down on the floor. The legs are straightened. We bend our arms at the elbows. Slowly we begin to pull up the chest and shoulder girdle, without lifting the elbows from the surface. We hold it this way for 15 seconds. Then we slowly lay back down to the surface.
We sit cross-legged. We raise one hand, and put the other on the thigh. We make bends to the side with the hand down. Change limbs and repeat again.

A guaranteed result is an integrated approach to business. It's not enough just to rebuild your schedule, change your diet. It is necessary to regularly, constantly play sports. To increase the effectiveness of training, experts recommend that beginner athletes take into account and take note of the following recommendations:

A set of exercises aimed at working out the press should include an average of 6 different exercises. The repetition rate primarily depends on the initial physical fitness of the person. Experienced trainers recommend doing 3-4 sets of 10-15 reps. The maximum allowable number of repetitions can be up to 20. We look at our state. After completing your "norm" for one exercise, you should not fall from fatigue.
We use the method of interval loading. What it is? According to it, the active work of the muscles is carried out according to the scheme of 30/40/50 seconds with rest breaks lasting no more than 10 seconds. This approach to training allows the waist and abdomen to lose weight much faster and more efficiently, acquiring the desired shape and shape.
With a special diet should be discarded. It is intended for professional, performing athletes, but not for beginners and those who just decided to lose weight. In this case, just proper nutrition with a balanced diet will be enough.
To avoid sagging skin, flabbiness, we combine sports with various cosmetic procedures. You can go for a massage, peeling, visit a bathhouse, sauna, etc. Thus, you will not only achieve the desired result, but also maintain skin tone.

Working on your body requires a serious approach. A beautiful, slender figure is not only thin legs, arms and the absence of "appetizing" cheeks, but also a flat tummy.

For most modern men and women, the abdominal region is considered the most problematic area. If you also suffer from saggy sides and an ugly, drooping belly, then stay on our site. Make a set of the proposed exercises, change your eating style. The result will definitely surprise you, and will delight you for more than one year.

A healthy lifestyle is great. You will definitely like it.

classmates

fitness expert, instructor of the Bereg studio

To see the cubes on your press, you need, first, to monitor your diet. It really depends on how your abs will look. Secondly, it is necessary to perform exercises, and not necessarily only on the abdominal muscles. Unless you train primarily your abs, exercises designed for your legs, back, and other large muscle groups will work, and your abdominal muscles will be fine too. It is definitely worth noting that you do not need to come to training in a stressful state - such classes are absolutely useless, since you will not be concentrated on the exact execution of the exercise. Come rested, in a good mood, and then you will definitely achieve the desired result.

As for the technique of execution, it should be noted: any exercises on the abdominal muscles must be done while simultaneously exhaling and drawing the stomach into oneself. This will improve the effectiveness of each exercise.

And I would also like to add: do not keep track of the number of repetitions performed, rely only on your feelings. The moment you start to feel your muscles, how they are tense and how they work, only then start counting the number of repetitions in your approach. You can do 5 sets of 20 repetitions, or you can do 3 sets of 15. And most likely, the last option will be much more effective for your muscles, since in this case you were maximally involved in the process and did not allow yourself or your muscles to relax. ...

Developing abdominal muscles is not as difficult a task as it seems to many beginners. However, in order to pump up the relief abdominal muscles, it is not enough just to perform the most effective abdominal exercises. Fitseven has already talked about how. Successfully training your abdominal muscles involves knowing how to keep your abs in conscious tension while exercising.

Since the muscles of the press are closely connected not only with the muscles of the body, but also with the muscles of the back, if the exercises are performed incorrectly, a load on the lower back is created, provoking the development of chronic pain. Before moving on to the "advanced" exercises, it is important to learn how to pump the abs correctly using the set of exercises for beginners presented below.

Abs: workout for beginners

It must be remembered that the goal of the home set of abdominal exercises presented below is, first of all, to develop the correct technique for beginners, and not at all to set records for the number of repetitions. It will be more effective not at all a hundred fast ones, performed "somehow" and with poor technique, but ten technical ones, perfect with a full feeling of involvement of the abdominal muscles in the work.

It is also recommended to include it in your workout - it is useful not only for strengthening the internal muscles of the abdomen, but also for reducing the waist circumference. Ultimately, the development of abdominal muscles should be based on both hypertrophy training and static exercises (for example, planks).

Exercises to Burn Belly Fat

Once again, we will remind you that you can see abs cubes and a flat stomach only after you achieve general thinness with a diet and special ones. It is important to understand that abdominal exercises help rather to improve the shape of the abdominal muscles, and not at all to get rid of the existing fat layer.

Not a single abdominal exercise, even the most difficult and performed in the most advanced simulator, is capable of leading to fat burning. To lose a kilogram of fat, you will need to perform 500,000 crunches per press in a row - and belly fat will be burned in the last place due to the peculiarities of metabolism and genetics.

Press pumping scheme

When performing the training complex proposed below for the press, it is necessary to constantly remember that the meaning of any exercise is to involve the abdominal muscles in the work - for example,. When twisting, you should feel the abdominal muscles, not your back, legs, or any other part of your body. Only in this case can you reach the dice on the press.

To train various types of muscle fibers of the abdominal muscles, the program includes both dynamic exercises with movement and repetitions, and motionless, in which it is necessary to stay in a certain position for a few seconds, creating a static load on the muscles of the trunk (various variations of the "Plank" exercise).

A set of exercises for the press

Exercise on the press	Exercise type	Recommendations for implementation
	Static // Oblique abdominal muscles and core	20-30 seconds on the left and 20-30 seconds on the right side of the body. A total of 2-3 approaches.
	Dynamic // Oblique abdominal muscles	10-15 reps on the left side of the body, then a 30 second break and 10-15 reps on the right side of the body. A total of 2-3 sets per side.
		5-7 repetitions on each side of the body with a delay of 5-10 seconds at the top point. A total of 2-3 sets per side.
4. Plank (stand on the elbows)	Static // Rectus abdominis and trunk	Hold the plank position for 20-40 seconds, then take a break for 30 seconds. A total of 2-3 approaches.
5. Exercise "Scissors"	Dynamic // Rectus and oblique muscles of the press	10-12 slow reps, then a 30 second break. A total of 2-3 approaches.
	Dynamic + static // Oblique abdominal muscles	7-10 reps on each side of the body with a delay of 5-10 seconds at the final point. A total of 1-2 sets per side.
	Dynamic + static // Rectus abdominis muscle	10-20 seconds at the top of the exercise, then rest for 20-30 seconds. Only 3-4 approaches.
	Dynamic // Rectus abdominis muscle, lower abdominals	3 sets of 10-12 reps
	Dynamic // Rectus abdominis muscle	3 sets of 7-12 reps
10. Stretching your arms forward	Static // Body muscles	10-20 seconds with each arm extension, only 3-4 approaches on each side of the body.

Home set of exercises for the press

4. Plank (stand on the elbows)

5. Exercise "Scissors"

***

The first rule of thumb in abdominal muscle training is a low body fat percentage achieved by fat burning training and diet. The second rule is the conscious involvement of the abdominal and core muscles in work, requiring both static and dynamic exercises. The third rule is a slow rhythm of exercise performance and control over their technique.

My compliments, ladies and gentlemen!

The last pieces of Easter have been eaten, the egg battles have been carried out, which means that it is time to end up with zhor and start rebuilding your body again. Today we will just do this, and talk (or rather, we will continue) our epic series of meat-picking notes called. After reading you will find out which body movements are the most effective. (scientifically) for the development of abdominal muscles, and which training program is most optimal for creating a relief press.

I think everyone has pulled up, so it's time to start.

Basic exercises for developing abdominal muscles - what are they?

First, a little lyrics and statistics. I don't know if you watch your fellow hardware in the gym, but I sometimes indulge in this activity. And here's what I noticed, abdominal exercises are the most favorite among women and green beginners who recently came to the gym. These two categories of trainees are very fond of "hammering" the press, it is understandable - the young ladies want to reduce the waist and make the stomach flat, and the beginners just do not know much about anything yet, and this exercise is most understandable and familiar to them from physical education lessons.

The fact that the abdominal muscles are the most revealing adds fuel to the fire. (when removing outerwear) and attractive muscles. It is on the cubes of the press that the human gaze most often stops on the beach, and it is the flat tummy that is the number one envy of all women. All this largely explains such popularity in the swing of this muscle group. Well, if it is so "promoted", then you need to figure out the most effective exercises to work it out. We will just talk about this further. Yes, who have forgotten or do not know at all, this is the sixth note in a series of mass gains, with previous writers' masterpieces :) You can familiarize yourself at the addresses:, [Basic exercises for gaining mass: shoulders, biceps, triceps, chest]. So let's continue.

Abdominal muscles (in conjunction with other small muscles) also called the muscles of the core (core), and all because they perform important functions in the implementation of human mobility, including holding the body in an upright position. Anatomically, the muscular atlas of the press is:

rectus abdominis muscle (1). Consists of two parallel strands that run vertically on each side of the anterior abdominal wall. In foreign literature, it is often called “abs”;
external and internal oblique muscles (2). Pull the chest down and squeeze the abdomen. They also carry out limited actions in flexion and rotation of the spine and cover the transverse abdominal muscles, which are located under the obliques. Helps to compress ribs and internal organs, thereby providing thoracic and pelvic stability;
muscle that straightens the spine (3). Is of paramount importance for human life, because stabilize and protect the spine.

Now let's take a look at the most effective exercises (judging by the results of electromyography) for all three muscle units above.

# 1. Training of the rectus and oblique abdominal muscles.

In the bodybuilding environment, there is a statement that there is an upper and lower sections of the rectus abdominis muscle. (i.e. top / bottom dice)... From an anatomical point of view, this is not true. Performing exercises on the press, and even more so performing such multi-joint movements as, muscle strands are straight (as well as oblique / rectifiers) abdominal muscles will always engage / work together.

For ease of understanding and convenience, special accents can be placed - dividing the rectus muscle into two sections (top and bottom), but still this is one muscle layer.

Note:
6 or 8 press cubes? Everything here is purely individual and depends on a person's genetics and the level of fat in his body. Therefore, you should not torment your abdominal muscles in the hope that 2 cubes are lost somewhere :). Perhaps they will show themselves when you move to a higher level of training (progress), and the level of subcutaneous fat will significantly decrease.

So, the best exercises include:

crunches (crunches), hands in front of you;
cross crunches, hands behind the head;
lifting legs from a hanging position;
bicycle crunches;
standing crunches with elbows touching feet;
lying crunches, hands touching feet;

bar;
lying cross crunches, no legs;
reverse crunches;
side bends;
side bar;
turns to the sides with a bodybar.

EMG activity direct (top / bottom) and oblique muscles of the abdomen while performing twelve selected exercises in relation to the muscles of the abdomen (to separate parts) when performing specific exercises marked with an asterisk.

The received data of EMG activity suggests that, even when working with exercises, which in theory are aimed at working out a particular section, isolation from other abdominal muscles is impossible. Those. all muscles will take part in the work, just the degree of their involvement will be different, and this must be clearly understood.

Thus, it turns out that you can easily emphasize a certain group (section) of the muscles of the press by choosing any of the following top- 12 exercise (the higher the value, the lower the efficiency).

With a set of 3-6 exercise (the best ones for the respective department are marked in green) You can effectively train the entire front of your core muscles and give them enough variety.

You also need to understand that there are no universal exercises that work well for everyone. The press is very personal (highly individual) muscle group, and there is a huge interpersonal choice within which certain exercises work better for someone, and worse for someone.

There are some features of doing abdominal exercises, let's take a look at them.

Many simulators when doing leg raises (and classic crunches lying on the floor) use the psoas muscle, thereby significantly reducing the EMG activity of the abs. They are unable to twist their body. (bring the pelvic region to the torso) at the expense of the abdominal muscles, and therefore use the legs as a swing, creating inertia with them.

Similar body movements (displacement from the rectus muscle to the psoas) occur in all abdominal exercises where the legs are in a fixed position. All this eventually leads to a serious illness, hyperlordosis - the deflection of the spine forward, its deformation in the lumbar spine.

Therefore, doing exercises with a fixed position of the legs (lifts / crunches) Make sure that:

You are not in pain;
muscle imbalance does not develop, and the rectus abdominis muscle becomes a weak link due to improper exercise;
your muscles are strong enough to handle the weight.

Now let's get a little technical.

Training tip # 1.

To strengthen your abdominal muscles and learn how to properly hang leg raises, you need to have strong core muscles, i.e. have a solid foundation of small auxiliary muscles. Therefore, it is best for beginners to start with regular leg raises. (hands as support on the floor) from a prone position or a pillow under the lower back for lumbar support. Using your arms or a pillow as support during the exercise will help develop the stability you need to progress and move to a more advanced level.

It is necessary to understand that you will not physically be able to correctly perform some exercises on the press, because they require a strong rectus muscle. Therefore, your body will help itself in every possible way and activate various auxiliary levers. (inertia, wrong technique) to pull your own weight.

Also remember that each person is individual and has his own build: someone has a massive top, someone has a bottom, and, often choosing the wrong exercise (for example, lying crunches), it turns out that the weak rectus abdominis muscle is simply not able to tear the massive upper part off the floor. As a result of such training, you think that you are swinging the upper / lower cubes, but in fact - the lower back.

Training tip # 2.

I think you are aware of the myth that the press needs to be hammered with a lot of repetitions. So, many people believe that because abdominal muscles small muscle group (and even more so it is not visible yet), then it needs to be properly loaded with a large amount (more 50 ) repetitions. This is wrong. The rules for her training are almost the same as for any other muscular unit. In other words, she needs:

good rest (at least 48 hours before the next workout);
additional burdens (i.e. weight is more than own body);
number of repetitions no more 20 ;
different hand positions (behind the head, on the chest) in lying exercises;
advanced exercises (hanging leg raises, reverse crunches, etc.), properly loading the abdominal muscles;
a feeling of a working muscle and a burning sensation.

There is the following formula for creating the perfect abs, which goes like this:

6 cubes = 75% diet + 20% full body workouts + 5% targeted abdominal exercises.

Full body workouts include high volume multi-joint exercises (squats, deadlifts), high intensity training (HIT) + cardio activity.

Note:

As long as the rectus abdominis muscle is covered (more than 15%), you will not see any 6 cubes. Takeaway: Diet is the key to building abs.

No. 2. Training of the erector muscles of the spine.

I think you're surprised that your lower back affects your abs. This is true, but few people know about it. (and even more so he says)... Many people believe that exercises such as deadlifts and squats will negate their abs, thereby increasing their waist. EMG activity data show that due to this widespread misconception, many people miss 2 the most effective core exercises.

The best exercises with standard equipment look like this:

bending the legs in a lying machine;
squats;
squats in the Hack machine;
deadlift (100% body weight);
Romanian cravings (50% body weight);
partial deadlift (50% body weight).

EMG activity of rectifier muscles (lumbar part) while doing 6 selected exercises with standard equipment versus squats.

Note:
The weight reduction in deadlifts is done to avoid injury.

The data obtained allow us to draw the following conclusions:

Deadlift is cumbersome and at the same time the most stimulating exercise for the erector muscles of the spine;
Romanian deadlift is a more burdensome exercise even compared to the classic deadlift (EMG data confirms that subject raised in 2 - times more weight on the classic deadlift, nevertheless, muscle activation increased only by 76% ) .

Thus, it turns out that the basis of true strength is the deadlift and squats. No other exercise will strengthen your core (and entire body) like this couple. Add one (maximum 2 ) from the following mass-building exercises, and your lower back will be well developed, and this will help (including) effectively perform abdominal exercises.

The best mass-building exercises:

lifting the legs lying on the back (peak contraction);
climbing the bridge (pelvic lift);
hyperextension / reverse extension;
taking the leg back from the plank position;
"Eagle".

EMG activity of the erector muscles of the spine (lumbar part) while doing 5 of the selected mass-gaining exercises, in comparison with and reverse extension, is as follows.

No. 3. Conclusions: 3 basic movements for strengthening the core muscles.

Use (2 once a week) some types of crunches, some leg raises and one core exercise (such as deadlifts or squats)... If you want to acquire 6 squares with cubes of the press, then do as many squats or deadlifts as you do crunches, add HIT here, a correctly composed diet and the recipe for a relief press is ready!

The result of a scientific study was the compiled for the general development of the muscles of the press (including the core), which looks as follows.

Note:
Symbol "<” (меньше) означает, что Вы не в состоянии выполнить еще один повтор с правильной техникой.

Related scientific research has also shown that tension / compression with a roller (rolling on the floor) is also one of the most effective abdominal exercises.

As you can see, there is no recommendation for (approaches) in the training program - everything here is purely individual, and everyone must find their values in terms of optimal, its intensity, nutritional process and lifestyle in general.

Actually, finished! I won't say that it was easy and not boring :), but the relief press is worth it.

Afterword

Well, our post-Easter article has come to an end. Today we considered basic exercises for gaining mass (or rather, for formation) muscles of the press. Now you have one more tool in your hands that will bring you closer to the body of your dreams. Chiseled press, good gentlemen, until next time!

PS. Do not forget to follow in the comments so that the descendants have something to read!

PPS. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.