Play press in 8 minutes. Perfect abs in just eight minutes a day

Sounds fantastic to do, doesn't it? Today we will tell you if it's true short programs to create flat belly as effective as they are said to be.

Table of contents [Show]

Press in 8 minutes: what is it?

Perfect abs in 8 minutes (8 Min Abs Workout) - these are short workouts from Passion4Profession, which work out all abdominal muscles: straight, oblique and transverse. You will strengthen the upper and lower press, make it hard and get closer to the cherished dream of many: cubes on the stomach... The training is interesting in that it is not conducted by a person, but by a robotic character. All exercises are performed on a mat. It is very convenient that you will see which specific muscles you are able to use during exercise.

An 8-minute session consists of 8 exercises, each of which lasts about 45 seconds (30 reps). After completing two exercises, a half-minute break follows. Verbal counting is used as the background, so you will not get off the rhythm. Eight minutes per press have 4 difficulty options... You should go to a more difficult level only when you fully master the current level. You can create your own training schedule, or you can follow this option:

However, it is important to remember that by doing ONLY the perfect abs in 8 minutes, you will achieve a flat stomach. very difficult... It is imperative to combine work on the abdominal muscles with cardio training and proper nutrition. Because nutrition is a broad concept, we recommend that you start by counting calories. And at Jillian Michaels you can choose a quality cardio workout for yourself.

What You Need to Know About the Effectiveness of 8 Minute Abs?

1. The program of the ideal press in 8 minutes is truly effective only in combination with proper nutrition and regular aerobic exercise. Read more in Instructions on how to remove belly and build abs at home.

2. In any activity, there must be regularity... It makes no sense to pump the press once a week. Make it a rule to do this at least 3-4 times a week, because it will take you only 8 minutes. You can do this complex in addition to any workout.

3. Pay close attention to your exercise technique. You should not strain your neck muscles, otherwise they will bother you later.

4. You may find it difficult to master all the exercises at first. This is absolutely normal, the muscles have to adapt. Don't be afraid to simplify your exercises. if you cannot do the option presented in the video yet.

5. Do not exercise on a full stomach. After eating, at least an hour should pass.

6. Proceeding to the next level is possible only when you completely and easily cope with the first. Don't force things. For some, two weeks will be enough to increase the level of difficulty, while for others a month will not be enough.

7. For men, purely genetically, it is easier than for girls to come to 6 cubes on the press. but a flat stomach is quite real to achieve for everyone.

8. Remember that programs like 8 minutes abs will not help you fight fat. They only work to strengthen abdominal muscles... And if you do not get rid of the fat layer, you will not see cubes on the stomach.

Is Passion4Profession's Perfect Abs in 8 Minutes program effective? Yes, but only in conjunction with a moderate diet, aerobic exercise, and preferably full body workout. You cannot lose weight locally, but you can actively work on problem areas. True, do it you only need a comprehensive.

Read also: Top 10 Best Short Workouts for the Abdomen.

Home> Self-development> Health> Abs in 8 minutes, video

On the benefits of a press course in 8 minutes and other workouts

If you are not the proud owner of a fabulous flat tummy if your daily routine does not include serious physical exercise, I suggest that you familiarize yourself with the following video course "press in 8 minutes", consisting of three levels of load (links to the video at the end of the article). The exercises are aimed at independent homework, take a minimum of time and allow you to quickly tone the abdominal muscles.

Take the time to read a few sentences further down the text so that training can give maximum results in the shortest possible time. However, if you are confident in your abilities and are ready to draw up a training program yourself, then immediately go directly to the desired level of load and start devoting just 8 minutes daily to get great abs... The results will not be long in coming, although in many ways they will depend on your initial level of training and dedication (read the article: “ correct setting goals are the key to success«).

Even if in the first days the exercises will seem impracticable, believe me, by strictly adhering to the recommended exercise plan, by the end of the second week you will begin to feel the existence of your own muscles, maybe somewhere out there, deep in the wilds of a flaccid abdomen. Gradually, the press will begin to strengthen, the tummy will tighten, and all that is required of you is to continue training, devoting all the same 8 minutes a day.

If, on the eve of summer, you find that you have launched yourself, then with one set of exercises "abs in 8 minutes" you will not get rid of extra pounds and folds. Especially for lazy people and fat people, Nastya has released a small series of articles about fast weight loss at home, I highly recommend paying attention to it:

How to quickly lose weight at home

Surely not only a toned belly, but also a general tone made you go in for sports, so I can recommend you other types of exercise, for example:

How to start jogging correctly

Workout program how to build abs in 8 minutes

The press training program contains three levels of load, and although the network is full of fake videos about further levels, I want to warn you - do not succumb to the provocations of videos with loads of level 4 and higher are just an illiterate fake. Balanced workouts above the third level were not created specifically for this program. If the loads seem insufficient to you, most likely you already have a good abs and remember all the exercises from each level, all you have to do is choose the intensity and favorite exercises for daily workouts aimed at maintaining the achieved results. For everyone else just getting on the way physical development and self-improvement, I propose the following plan, drawn up on the basis of thousands of successful endeavors discussed on the net in dozens of forums. The main thing here at the start is not to go too far and not to discourage the desire, as always in sports:

1 and 2 weeks - every other day, exercises of the first load level are performed
3 and 4 weeks - exercises of the first level of load are performed daily
5, 6, 7 weeks - every other day, exercises of the first and second levels
8 and 9 weeks - daily, level 2 exercises
10 and 11 weeks - alternation of the second and third levels of load
after 12 weeks - daily, exercises of the third level of load, until reaching desired result
to maintain - we choose the exercises we like from any level and give them 8 minutes every day, we set the number of repetitions and the rhythm ourselves

Video lessons press in 8 minutes - three levels of load

Below are three video lessons from the press cycle in 8 minutes, someday I will find myself in the place of a robot demonstrating the technique, but now it is much clearer to repeat the exercises after it. At least he does not have shortness of breath and he is able to complete each complex to the end, which, alas, I cannot boast of.

Video, the first level of the press program load in 8 minutes

Video, the second level of the press program load in 8 minutes

Video, the third level of the press program load in 8 minutes

Enjoy your workouts and long-awaited cubes on the press, in just 8 minutes of workouts a day. Let this be another great step into a healthy future, but don't forget about other sports like running, which the right approach will help you achieve significant results in record time

If you liked the exercises and you are seriously thinking about continuing a healthy lifestyle, or at least about embarking on this path, then I recommend reading a few more interesting useful articles:

the first steps towards a healthy lifestyle

Methods to combat bad habits

Good luck on life path and the earliest possible achievement of the set goals!

Be sure to tell your friends about us

Take 8 minutes of your abs every day and your abs will look perfect. Generally, they say that belly fat cannot be removed by exercise, but only by diet. I believe that it is necessary to use everything in the aggregate. If there are several weight loss “tools” you can use, why not? Video - abdominal exercises will take you only 8 minutes a day, but the effect will be simply overwhelming (the main thing is regularity and perseverance).

Girl shakes the press

Let me add that body-adjusting exercise is best started when you are close to your optimal weight.

If you are still far from starting physical exercises, or hate them at all, then subject to the rules of fractional nutrition, water regime and a sufficient amount of protein in the diet, then classes for adjusting specific parts of the body can be omitted, and replaced with simple walking, swimming and dancing for weight loss.

So the duration of the session is 8 minutes.

8 minutes for the press 1 level in Russian

8 minutes for press level 2 in Russian

8 minutes for press level 3 in Russian

Arrange

Relevance
New
Views
Rating

8 Press Minutes - Brazil 2014 Edition P4P Russian

4 years ago

iTunes: smarturl.it/abs_ios?IQid=yt.ru Play Store: goo.gl/kllwhX ------------------ On the occasion of the 2014 World Cup in ...

A flat stomach in 8 minutes.

2 years ago

Perfect abs in 6 minutes Workout - Be in shape!

2 years ago

Every girl's dream is a perfect belly and cherished cubes. To make it easier for you to go towards this goal, ...

Abs in 8 minutes: body make abs exercises Fitness girlfriend

2 years ago

Body make is a special set of exercises that targets all muscle groups. It includes power ...

Effective abdominal exercises at home. I'm losing weight with Ekaterina Kononova

2 years ago

Effective abdominal exercises at home. Everyone has beautiful and cherished cubes, but some ...

Similar queries for press in 8 minutes for girls

press in 8 minutes level 2 for girls How to PUMP PRESS in 5 minutes / Flat stomach / Workout Eskinyana

2 years ago

Hello, my darlings! Today we are doing exercises together with which you can pump up the abs, remove the stomach, ...

Press za 8 minutes / Press in 8 minutes Narkodrom

11 years ago

Summer =) Download the press)))

How to Remove Belly? Abdominal Exercises for Girls. Elena Silka Happy body

2 years ago

How to achieve slim waist and a toned press, to make the tummy flat and elastic? These are simple and interesting ...

Abs exercises for women - 4 minutes / Belen / Music P4P Russian

5 years ago

Abs in 10 minutes a day Sportkolins

8 years ago

How to make a press in 10 minutes a day.

A set of exercises for the buttocks HobbyExcellent

5 years ago

Anti-cellulite self-massage for weight loss - ru-clip.net/video/ufG8lA1tbMY/video.html&feature=plcp More about sports ...

Abs exercises for women - 4 minutes P4P Russian

4 years ago

This set of exercises is based on the basic principles of "Abdominal in 8 minutes": reduction of inter ...

Abs in 8 minutes! 1 level of difficulty! Super4e6ypek

5 years ago

Just 8 minutes every day of your time and you have irresistible beautiful press!

5 Minute Abs Workout by Yulia Smolnaya Julia Smolnaya

A year ago

Guys, I have a gift for you PRESS TRAINING, which will take you only 5 minutes of precious ...

Press in 8 minutes level 2 (in Russian) P4P Encyclopedia of Exercise

2 years ago

Exercises for the press upraznenia.ru/uprazhneniya-dlya-pressa.html upraznenia.ru - the catalog of exercises!

How to pump up the perfect abs for girls! Getting ready for summer! Fitness, sports, beautiful figure

A year ago

We bring the abs for girls in full order in 8 minutes a day! Perfect workout and advice from Victoria Yushkevich.

Tony Horton - abs in 8 minutes 50 KILOGRAMS OF HAPPINESS

2 years ago

Tony Horton - abs in 8 minutes How to build abs at home for girls, read on the website: 50-kg.com/onlajn-trenirovki/kak-nakach ...

Embossed press. Drying press. I'm losing weight with Ekaterina Kononova

3 years ago

My instagram ➟ instagram.com/kononova1986/ Personal programs ➟ ya-hudeyu-online.ru/ Vkontakte group ...

Press in 8 minutes 1 level (in Russian) P4P Encyclopedia of Exercise

2 years ago

Exercises for the press upraznenia.ru/uprazhneniya-dlya-pressa.html upraznenia.ru - the catalog of exercises!

How to pump up your PRESS in 20 minutes TGYM - best fitness channel

3 month ago

How To Pump Up Your PRESS In 20 Minutes! In this video you will learn how to pump up the abs for a girl. Making Press at Home! Unique ...

Abdominal Exercise for Women - 4 minutes - No Music P4P Russian

4 years ago

This set of exercises is based on the basic principles of "Abdominal in 8 minutes": reduction of inter ...

10 non-stop exercises: killer abs workout The Challenger - the most effective workouts

2 years ago

5 minutes of continuous workout will strengthen your abs, tighten your stomach and remove all unnecessary from it. Get ready for ...

PRESS IN 8 MINUTES / 8 minutowy trening mięśni brzucha ABS MadHills

2 months ago

We have filmed abs exercises for you that you can do at home on your own! Without additional ...

Abs in 8 minutes, difficulty level 3 Bogdan Ushakov

5 years ago

Perfect abs in 8 minutes a day, difficulty level 3.

Beautiful legs in 8 minutes a day Fitness girlfriend

2 years ago

Beautiful legs are a matter of technology. In this issue of Fitness Girlfriends you will see effective exercise for legs….

Pump up your abs in 10 minutes! WomanOnlySport

5 years ago

It's easy to build abs fast! Best video with exercises for the abdomen. An easy and accessible trainer ...

How to build abs in 8 minutes Andrey Kisly

5 years ago

Yet more exercise on the press and not only on the site fitness-for-all.ru.

Press at home. Working out the abdominal muscles. Lyudmila Mikhailichenko

3 years ago

How to pump the press correctly, exercises for the abdomen, a slim figure without diets, swing the press at home.

PRESS. Download the press at home II I'm losing weight with Ekaterina Kononova I'm losing weight with Ekaterina Kononova

How to quickly remove the lower abdomen II I'm losing weight with Ekaterina Kononova I'm losing weight with Ekaterina Kononova

A year ago

Personal programs ➟ ya-hudeyu-online.ru/ My instagram ➟ instagram.com/kononova1986/ Vkontakte group ...

How to pump up the press in 8 minutes, level 3 Joker MDrus

3 years ago

How to pump up the press in 8 minutes, level 3.

We swing the press at home. A set of exercises for the press in 8 minutes. beauty and health

2 months ago

We swing the press at home. A set of exercises for the press in 8 minutes: ru-clip.net/video/mLlcHf69bXQ/video.html In order to have a beautiful ...

We swing the buttocks at home. Sportmen’s ™

4 years ago

perfect abs in 8 minutes a day archeygg1

7 years ago

8 press minutes Brazil 2014 Edition Lyudmila Spolnik

A year ago

Effective abs exercises. Embossed press for girls in a few minutes a day | Part 4. Reemala Pilates & Garuda studio

4 months ago

Create your perfect body with us▻goo.gl / DDGSb5. Hello everyone! And this is the final part ...

Press at home in 10 minutes a day! Training program Muscles.rf - a channel about fitness and sports

3 years ago

Rocket Nutrition Protein Grows Faster Abs - rocketnutrition.com/sports-nutrition/whey/superstar-protein Want to have ...

Press with cubes in 6 minutes a day! Super workout! Beautiful body

3 years ago

How to quickly remove the belly. Do thin waist. Super exercise slimming belly and waist. Lose weight, ...

Perfect abs in 20 minutes Alexandra Volkova

5 years ago

Universal warm-up before workout: 7 minutes Fitness girlfriend

A year ago

Lazy and starting a workout without a warm-up? Include Fitness Girlfriend. In this episode, coach Alina Khilko ...

Effective ab exercises in 8 minutes! 2 level of difficulty! Dmitry Bogan

2 years ago

Effective ab exercises at home. 2 level of difficulty!

How to pump up your ass in 8 minutes a day Evgeniya Tikhonovich

5 years ago

Sexy Abs - Perfect abs for girls. We remove the tummy in 5 minutes NUsilda or just Nyusya

2 years ago

Hello everyone! Today's workout is the first in the press series! Exercises in this ...

And also about the delightful press. For this, it is not enough to use diets alone; it is worth using a small set of super press exercises in 8 minutes. You can not only tighten your abdominals in 8 minutes, but also tone everything lateral muscles torso. They are not particularly heavy to perform, do not take a lot of time and do not require constant walking in gym... There are a large number of video lessons on the Internet with physical exercise, but we will try to tell and describe these in words. The most miraculous of the complexes is considered to be a press workout for 8 minutes a day. Try it and you will see results after the first week.

To begin with, accurately measure yourself in the waist area, determine a specific place and time for training. Although this program promises an ideal abdominal press in 8 minutes a day, it is advisable to repeat it at least two, or even better, three approaches. That is, we swing the press in 8 minutes in the morning, at lunchtime and in the late afternoon.

The first time you start performing the super press complex in 8 minutes, your muscles will ache very much. Take a few days and the pain, of course, will pass. The muscles will get used to the load, and the 8 minutes ab exercises will seem very simple to you. Get a soft, comfortable, and exercise mat from a sports store. Prepare the room before training: ventilate the room, lay down your rug, and ask all outsiders to come out. So it will be calmer for you to study and fully turn your attention to achieving the goal - super press in 8 minutes.

Training exercises for the complex.

Lie on a mat with your feet at an approximately ninety-degree angle. Place your hands under your head. Lift your torso up, higher and closer to the knees. Try to keep your neck straight to avoid sprains and injuries. The lower back should always remain firmly pressed against the floor.
We remain in a supine position. Starting position as in the previous exercise, but at the same time try to reach with your left elbow to the opposite knee, change legs and repeat this exercise again. Do not forget to always remember the rule - pump up the press for 8 minutes, only.
Lying also in a supine state, raise your legs to an upright position, while the legs should be bent at an angle of about ninety degrees. Pull your hands to your knees, as close as you can with all your strength. Do not move your legs and try to keep them exactly as instructed in this exercise.
We continue to perform lying movements. We begin to raise the upper body, knees also at an angle of 90. Place your hands on the floor along the entire body. Lift your lower back off the floor, reach your knees with your entire chest, and then slowly return to the original position.
In the next exercise, lay your body on left side floor. Try not to tear your back off at all. Place your right hand behind your head and left hand stretch along the body. Raise the right side of your torso without lifting your legs off the floor. Then repeat this movement with the opposite side. Change the position of your arms and legs.
Without stepping off the floor, set your feet about the width of your shoulders, no more. Try to pull your hands forward, put your palms on top of each other. Slowly, slowly, stretch your whole body, but remember, you don't need to turn your head back and just try to keep your chin straight without pressing it to your chest.
Place your palms under your butt, gently lift your legs, and cross your feet together. Lift your lower back, trying to reach with your legs towards the top. Never lift your shoulders off the floor.
We perform this exercise with the starting position as in the second complex. Just change sides one by one. Once with the right elbow we pull ourselves up to the left knee, and then vice versa - with the left elbow to the right knee. This exercise should only be done at a fast pace.
Place your palms on your stomach and lift your upper body. Do not lift your legs off the floor, do not press your chin in any case.

All the exercises written above will make you beautiful, hardy and help build abs in 8 minutes. Do not be lazy, start acting now, and a set of exercises for an ideal press in 8 minutes will not leave you indifferent.

The content of the article:

Not everyone can visit the gym for various reasons. But if a decision was made to improve appearance your body, it is quite effective to do it at home. Now you will learn how you can pump up your abs in 8 minutes at home. However, first a few words should be said about anatomical structure this muscle group.

The abdominal muscles work during flexion of the spine and when turning the torso around its own axis. It is customary to distinguish four muscles that make up the press. The largest of these is the rectus abdominis muscle. It is she who forms the cubes that everyone dreams of.

At the same time, it should be remembered that they can be seen only in those cases when there are no body fat... No matter how well your abs are pumped, it may simply not be visible under the layer of fat. Thus, if you are overweight, you should get rid of it first.

The oblique muscles are located on both sides of the torso and actively work when the body is tilted to the sides and the trunk is twisted. The transverse abdominis muscles are internal and located under the rectus muscle. They come into work most actively during the rotation of the body and much less actively during the twisting of the torso.

Features of training abdominal muscles at home

Today you will get acquainted with the most effective movements that will allow you to build abs in 8 minutes at home. The complex presented below is primarily intended for people who do not have a lot of free time and do not visit the hall. If you intend to train not only at home, but also in the fitness center, then it is better to leave this idea.

It takes time for the body to recover and excessive training will not bring the desired results. To pump up the press in 8 minutes at home, you need to complete all the movements one after the other during this period of time, without taking pauses for rest. This will allow not only keeping within the allotted time for the class, but also increasing the intensity of the training, and, consequently, its effectiveness.

Of course, it will be difficult for an unprepared person from the first attempt to achieve such an intensity of training. Therefore, you will most likely have to rest between movements. In the first step, your goal is to reduce the amount of rest between movements. Most often, this takes from one to two months.

Exercises to develop abdominal muscles

Hanging leg raises. It is necessary to hang on the crossbar and then raise the legs bent at the knee joints to the chest. Throughout the entire movement, you must keep your legs in a fixed position. In the event that you cannot complete 15 repetitions of this exercise, then you should use an incline bench. Its angle of inclination should be such that you can hardly perform 15 repetitions. When you can do four sets of 15-20 repetitions each, you can increase the angle of the bench.
Bicycle crunches (crunches). When performing this movement, all the muscles of the abdomen and especially the straight one are involved in the work. To receive good result in each set, 15 to 20 repetitions should be performed. Take a supine position, bending your legs at the knee joints, and join your hands in a "lock" and place them behind your head. Begin to pull the knee joint of the left leg to the chest, and you should move towards it elbow joint right hand. Return to the starting position and move in the opposite direction without pause. In this case, it should be remembered that you can not pull your head with your hands, so as not to damage cervical spine spinal column.
Classic crunches (crunches). This exercise is somewhat easier than the previous ones, but if you perform it with high intensity and combine with movements for the development of oblique muscles, the result will be good. Take the starting position, similar to the previous movement, but the legs must be placed on the dais, bending knee joints at an angle of 90 degrees. Begin to twist the body only with the effort of the abdominal muscles in the direction of the knee joints. Do five sets of 15 reps each. If you have not previously trained, then this movement will be very effective for you. However, after three or four months, its performance will decline. When will it happen. It is necessary to proceed to the performance of the previous movements.
Fitball crunches. From a technical point of view, this exercise is no different from the previous one, but much more effective. Since you also have to maintain balance while doing it, all the muscles of the press are involved in the work. It is necessary to perform five sets, each of which will have 15 to 20 repetitions.
Vertical crunches. In this movement, the rectus abdominis muscle is involved, but the main load falls on its upper section. The starting position is similar to the classic crunches, but the legs are straight and raised up at a right angle. The number of sets and repetitions in them is similar to the previous movement.
Reverse crunches (crunches). Take a lying position on the bench so that the pelvis hangs slightly over the edge of the bench. The legs should be bent at the knee joints and held in weight throughout the entire movement. The technique is similar to hanging leg raises, but it is not required to touch the chest with the hips. All movement is performed without pauses at the extreme points of the trajectory.
Exercise for the muscles of the press with a wheel. Stand on your knee joints and grab the wheel handles with the crabs. Begin to follow the wheel, practically touching chest land. This movement actively works not only the abdominal muscles, but also the back. If you need to strengthen the muscular corset lumbar then this movement is for you. To obtain the maximum result from the execution of the movement, it is necessary to ensure that in the lowest position of the trajectory of the hips are slightly tilted forward. It is necessary to move to the starting position solely thanks to the efforts of the abdominal muscles, without using inertia.
Body tilts to the sides. Having taken a standing position, take a dumbbell in your right hand. Begin to tilt your torso to the right by rounding your spine rather than simply displacing your torso. Then return to the starting position without pause. It is necessary to perform the maximum possible number of repetitions and, after a 60-second pause, repeat in the other direction. The desired number of repetitions is 20 to 30. If you are not able to complete 20 repetitions, then reduce the weight of the sports equipment.
Lateral crunches (crunches). Take a lying position on the bench so that the body hangs from it by two-thirds. Clasp your hands into a "lock" and placing them behind your head, perform a movement similar to reverse crunches. The body should move by the effort of the opposite oblique muscle. The number of repetitions is the same as for the previous movement.
Turns of the body with a barbell. The movement is intended for athletes who have a naturally wide waist with a low body fat content. Although the movement may seem simple, in practice it is not entirely true. Often, athletes use a lightweight sports equipment and just turn the body to the sides. For maximum involvement in the work of the oblique muscles of the press, it is necessary to use a projectile weighing five kilos, and adhere to a certain pace of the movement. Place the shell on your shoulders and take a sitting position on the bench. Place your palms on the ends of the projectile. Begin to rotate the body to the side and while maintaining tension in the abdominal muscles, return to the starting position. Without pausing, start turning to the other side. Doing five sets of 100 reps each can improve the appearance of your abs.

How to build abs in 8 minutes: a set of exercises

Complex for beginners

Classic crunches - Do 3 sets of 20 reps each.
Dumbbell Side Bends - Do 3 sets of 20 reps in each direction.
Torso Turns - Perform two sets with maximum repetitions. But before performing the movement, you should rest for at least five minutes.

Complex for experienced athletes

Bike or Hanging Leg Raises - Do 4 sets of max reps.
Bench work in a prone position - Do 4 sets of 20-30 reps in each of the first four sets and work to failure on the last.
Reverse Crunches - Do 4 sets of 20 reps each. After that, you need to rest for about three minutes and perform maximum amount repetitions.
Body Pivots - Perform 3 sets of failures. Do not do more than five sets and 100 reps each.

Complex for "advanced" athletes

You need to alternate at each lesson the complex for experienced athletes and the one suggested below. You should train six times during the week and one day will be a day off. This training method is not applicable to any muscle group other than the abs.

Cycling Crunches - Do 3 sets on failure.
Crunches - Do 5 sets, each with a third fewer reps compared to what you can do with maximum effort.

How to build abs in 8 minutes a day? Learn about powerful abs workouts at home in this video:

If you are not the happy owner of a fabulous flat tummy, if serious physical activity is not yet included in your daily program, I suggest that you familiarize yourself with the following video course "press in 8 minutes", consisting of three levels of load (links to the video at the end of the article). Exercises are aimed at independent homework, take a minimum of time and allow you to quickly tone the abdominal muscles.

If, on the eve of summer, you find that you have launched yourself, then with one set of exercises "abs in 8 minutes" you will not get rid of extra pounds and folds. Especially for lazy people and fat people, Nastya has released a small series of articles on fast weight loss at home, I highly recommend paying attention to it:

How to quickly lose weight at home

Surely not only a toned belly, but also a general tone made you go in for sports, so I can recommend you other types of exercise, for example:

How to start jogging correctly

Workout program how to build abs in 8 minutes

The press training program contains three levels of load, and although the network is full of fake videos about further levels, I want to warn you - do not succumb to the provocations of videos with loads of level 4 and higher are just an illiterate fake. Balanced workouts above the third level were not created specifically for this program. If the loads seem insufficient to you, most likely you already have a good abs and remember all the exercises from each level, all you have to do is choose the intensity and favorite exercises for daily workouts aimed at maintaining the achieved results. For everyone else who is just embarking on the path of physical development and self-improvement, I propose the following plan, drawn up on the basis of thousands of successful endeavors discussed on the net in dozens of forums. The main thing here at the start is not to go too far and not to discourage the desire, as always in sports:

1 and 2 weeks - every other day, exercises of the first load level are performed
3 and 4 weeks - exercises of the first level of load are performed daily
5, 6, 7 weeks - every other day, exercises of the first and second levels

8 and 9 weeks - daily, level 2 exercises
10 and 11 weeks - alternation of the second and third levels of load
after 12 weeks - daily, exercises of the third level of load, until the desired result is achieved
to maintain - we choose the exercises we like from any level and give them 8 minutes every day, we set the number of repetitions and the rhythm ourselves

Video lessons press in 8 minutes - three levels of load

Video, the first level of the press program load in 8 minutes

Video, the second level of the press program load in 8 minutes

Video, the third level of the press program load in 8 minutes

Enjoy your workouts and long-awaited cubes on the press, in just 8 minutes of workouts a day. May this be another great step into a healthy future, but don't forget about other sports, like running, which, when done right, can help you achieve significant results in record time.

If you liked the exercises and you are seriously thinking about continuing a healthy lifestyle, or at least about embarking on this path, then I recommend reading a few more interesting useful articles:

the first steps towards a healthy lifestyle

Methods to combat bad habits

I wish you success in your life and the earliest possible achievement of your goals!

Be sure to tell your friends about us

anotherfinestep.org

1 level of difficulty

A 3D video that clearly demonstrates the correct ABS workout for the press, but without translation into Russian. The video devotes only 8 minutes to the press, which is convenient for people with active life... To pump up the perfect abs in 8 minutes, copy the technique from the video; to increase efficiency, the muscles responsible for this or that movement are shown. The presenter's voice on English language counts down the pace, keep it.

Each exercise of group 1 is performed for 45 seconds, look for evenness, feel how the muscles are tense abdominal... Rest 30 seconds between each two sets.

Lie on your back, bend your legs at the knees, lift the body off the floor. Keeping the torso in weight, reach alternately with the left and right hand to the heel of the same leg.
Initial as in the previous task, but put your hands behind your head. Raising the body and alternately the left and right legs, we stretch the elbow of the hand to the opposite knee of the leg.

We rest for 30 seconds.

Bend your legs, spread your knees to the sides, raising and lowering your torso, stretch your arms between the knees as far as possible. The body of the body does not touch the ground.
Lie straight, put your hands behind your head, lift one leg, keeping it perpendicular to the floor, attach the other leg to it. Lower your legs back also alternately, first the leg that you raised first, then the second.

30 seconds break.

Legs bent at the knees, palms on the hips, raise, lower upper part body, keeping arms straight. At the same time, the palms stroke the thighs up and down.
Raise your straight legs up, spread your arms to the sides. The task is to jerk up, lowering the body to reach the ankles, and preferably to the heels of the legs.

We rest for half a minute.

Cross your arms on your chest, bend your legs, raise, lower your torso.
Raise your legs above the floor, your torso too, keep them suspended. Bending, unbending while lying on the ground, stretch your arms to your ankles.

2 level of difficulty

Each task of the 2nd complex is performed for a minute, after each two approaches, the rest is 15 seconds. To pump up the press in 8 minutes, level 2 offers the same program of the first group, therefore they will not be described in detail again.

See exercise 3 of 1 level, with the hands pulled forward between the knees.
A copy of exercise 2 from group 1, when elbows stretch to the knee of the opposite leg.

Rest 15 seconds.

Repeat task 4 of 1 complex, when we alternately raise our legs up and down, connecting them at the top.
A copy of exercise 7 of 1 level, when we raise the body, arms crossed on the back.

Relax for 15 seconds.

See task 6 from the same first level, when, raising our legs above us, we jerkily reach the ankles.
Raise your bent legs above you, pull them tightly together, and put your hands on your abs. The task is to tighten and remove knees and hips from the chest.

Break 15 seconds.

Exercise 8 1 complex, when holding the body, legs in weight, we stretch our arms to the ankles and straighten. We remind you that the legs and torso do not touch the floor.
See the first exercise from group 1, when, keeping the torso in weight, stretch our hands alternately to the left and right heels of the feet.

3 level of difficulty

Level 3 is the most difficult, a relief press in 8 minutes a day is created by this particular complex. Previous complexes are considered preparatory. For each task, 50 movements are done, except for the fourth, where a total of 25 movements are performed. Initially, halve the number of movements for each task, gradually bring up to the recommended amount.

A copy of exercise 6 from 1 complex, raise the straightened legs vertically up and jerkily reach the ankles.
For this exercise, it is best to use volleyball... Bend your legs, take the ball, straighten your arms vertically, raising and lowering your torso, pull your arms with the ball up. During execution, the body does not touch the ground.
Raise your torso, legs, keep them in weight, hands behind your head. The goal is to alternately touch the heel of the opposite leg with the elbow.
Clench your palms into fists, clenching your fists with your knuckles, hold bent arms in front of. Raise your torso with your bent legs off the ground, with a 90 ° angle between your torso and hips, and between your hips and knees. The task is to alternately twist the body in one direction and the other, to take the legs in the opposite direction.
Repeat exercise 4 from level 1. Do not 50 movements, but 25.
Raise your body off the ground, rest your elbows on the floor, keep your feet off the floor. The goal is to keep on weight, cross your legs so that the left and right leg were alternately above and below.

bezpuza.ru

Rules and features of the program

The program for the press itself includes 4 levels, which differ in complexity - they start from the first level, which last only 4 weeks. The article will detail exercises for 8 minutes for pumping the press, which are recommended for women after childbirth to eliminate the abdomen and for men to achieve a strong-willed and strong torso.

Press in 8 minutes level 1:

Press in 8 minutes level 2:

Super press in 8 minutes - a video in Russian can be found on the Internet - offers quite simple and doable exercises that are difficult for people without physical activity only in the first training sessions. In the future, things will go easier, but you should not rely on the presented program for strengthening the abdominal muscles and pumping the press - it is important to adhere to proper nutrition and regular cardio workouts.

Experts believe that even people with the presence of excess weight, but their results will be invisible under the thickness of the fat.

Therefore, you should first pay attention to proper nutrition, which helps to get rid of the fatty layer on the abdomen. They adhere to the correct nutrition and in fact the constant implementation of the complex in 8 minutes - this will allow you to quickly achieve the desired a toned belly and a pumped-up press.

According to the program, the set of exercises must be performed regularly - the first level of the first week includes compulsory classes at least 3 times a week, then the number is increased up to 5 times.
During the exercise, the neck muscles should not be tense - the head should be kept in a straight position as an anatomical "continuation" of the spine.
You should not chase the program - if you feel the difficulty of performing the exercise, you should perform 1 level longer.
You should not immediately start exercising after eating - soak for at least an hour.
You should start performing the next level only after completing the previous one.

It should also be noted that the presented complex for pumping the press and strengthening the abdominal muscles does not help to get rid of the fat layer - for this it is necessary to turn to cardio training before the 8-minute lesson.

A set of exercises in 8 minutes

Basically, the set of exercises includes twisting movements - they give more opportunities to strengthen the oblique and rectus muscles. At 8 minute complex also includes movements to strengthen transverse muscle- it keeps the internal organs.

The workout includes following exercises:

In the supine position, the legs are bent at the knees, the hands on the back of the head, it is necessary to perform standard twists - for this, part of the body rises up, but only with the separation of the shoulder blades. It is important to reach your knees with your elbows.
Also, in the prone position, one leg is raised to the second knee - the legs are bent at the knees. Raise the body so that you reach the right upper knee with your left elbow.
Repeat the previous twist, changing the position of the legs, touching the knee with the other elbow.
In the prone position, raise your legs and arms at an angle of 90 degrees - the exercise requires you to reach your ankles with your hands.
Next, reverse twisting is performed - lying on your back, legs are extended, hands are placed on the press. Legs should be raised so that you try to touch your knees to your chest.
To pump the oblique muscles, it is necessary to perform lateral twists - lying on your back, legs bent at the knees, go to the side. In this position, you need to reach the knee with your elbow.
Change position and perform the same twist as presented above, only with the other side.
In the initial position lying on your back and bent legs in the knees, it is necessary to perform translational movements - 10 cm remains between the knees, the arms are extended forward, located on the press. Raise your upper body by placing your hands between your knees.

There are other movements and exercises so that the press takes on more prominent forms or the stomach becomes taut. Here is how to pump up the press in eight minutes - each movement is performed for 45 seconds (this is about 30 repetitions), every 2 exercises are taken with breaks of 1.5 minutes. Before the complex, it is recommended to do exercises, which will warm up the muscles and help make the abs more elastic and attractive.

pohudet.guru

Press in 8 minutes: what is it?

8 Min Abs Workout is a short workout from Passion4Profession that works all abdominal muscles: straight, oblique and transverse. You will strengthen the upper and lower abs, make it firm and get closer to the cherished dream of many: cubes on the stomach... The training is interesting in that it is not conducted by a person, but by a robotic character. All exercises are performed on a mat. It is very convenient that you will see which specific muscles you are able to use during exercise.

However, it is important to remember that by doing ONLY the perfect abs in 8 minutes, you will achieve a flat stomach. very difficult... It is imperative to combine work on the abdominal muscles with cardio training and proper nutrition. Because nutrition is a broad concept, we recommend that you start by counting calories. And with Jillian Michaels, you can choose a quality cardio workout for yourself.

What You Need to Know About the Effectiveness of 8 Minute Abs?

3. Pay close attention to your exercise technique. You should not strain your neck muscles, otherwise they will bother you later.

5. Do not exercise on a full stomach. After eating, at least an hour should pass.

7. For men, purely genetically, it is easier than for girls to come to 6 cubes on the press. but a flat stomach is quite real to achieve for everyone.

8. Remember that programs like 8 minutes abs will not help you fight fat. They only work to strengthen the abdominal muscles. And if you do not get rid of the fat layer, you will not see cubes on the stomach.

Strong and nice muscles the press is the dream of most people. Many believe that it is impossible to achieve such an effect from the abdominal muscles in a short time. Also, some are mistaken, believing that it takes a lot of time to achieve a taut abs, or that efforts to achieve an effect will be in vain. However, these opinions are dubious. Level 1 helps people to pump up the press in 8 minutes, but this does not mean that it is worth stopping at it, although in some cases it is quite enough.

There is a lot of information and videos on how to pump up the press in 8 minutes in Russian or with translation. For some, this information triggers all kinds of emotional reactions. However, do not neglect it, these courses provide detailed information on how to use training program the complex is divided into 3 levels of difficulty.

Information preparation for the training program

Before embarking on a dream come true in the form of a slender and beautiful abs, it is worth considering a few important points... First, you need to mentally prepare yourself for what to support the physical state the press will have to if there is a desire to preserve it. Secondly, the myth that body tightening can be achieved only after a few years or through constant training will dissipate instantly, provided correct execution training complexes.

The muscle mass of the press is easy to restore, provided that the condition is slightly neglected. This is a distinguishing feature from the rest of the muscle group. You can pump up a mini press thanks to high-quality execution technique. If the condition of the abdominal muscles is completely bad, you need to train the body no more than 3 times a week.

But how to pump up the press in 8 minutes a day so that the cubes are visible? To begin with, it is worth considering one physiological feature: the cubes will not be visible until they are closed body fat... After all, the press in 10 minutes a day, and even more short term, can be pumped up by forming cubes.

In order for a strong abs to be visible, it is enough to follow 3 simple rules:

stop eating in large quantities fatty, highly salty, sweet and high-calorie food products;
take your diet seriously: if necessary, reduce portions, but use them more often;
fulfill aerobic exercise with a frequency of at least 2 times a week and generally try to force yourself to sweat, then fats and toxins are removed, and moderate physical activity not only allows you to maintain a good physical condition, but also improves health and quality of life.

How to build abs by following a training program

Purchase dream beautiful body practicable by performing a training technique consisting of 3 levels of difficulty. Whatever the preparation of a person, in any case, you need to start from level 1, then to the rest. If preparations have not been carried out before, it is necessary to conduct at least 3 workouts at the initial level, and then proceed to the second.

The normal reaction of the body is the appearance of pain the next day after training. After 3-4 workouts, it is completely eliminated, and the body adapts. The main technique for performing the first level consists of loads on the upper parts of the press.

The first level includes the following set of exercises:

In a prone position, fold your knees, raise your torso and make movements with your body left and right.
Lie down, fold your knees, put your hands behind your head, make pivoting movements with your body so that the elbow of your right hand touches the left raised knee, then vice versa, touch the right knee with the elbow of your left hand.
In a prone position, bend your legs at the knees. Raise the body, pull the hands closed in the lock forward.
Lie on your back, put your hands under your head. Raise one leg, then the second, hold for two seconds and lower it also alternately.
Then again lie on your back with your legs folded at your knees, put your hands on your feet. Perform the exercise by raising the body in such a way that the hands "slide" towards the knees from the hips.
You will need to raise your legs at an angle of 90 degrees and perform rhythmic body movements, trying to touch your calves with your palms.
The next exercise is done with body lifts with folded arms across the chest, legs bent at the knees.
The last exercise at this stage is performed in this way: raise the bent legs and body, arms along the body (this starting position) and perform additional rhythmic lifts. Perform all exercises for one minute, then give the body a rest for 30 seconds and proceed to the next exercise.

In addition to level 1, level 2 also allows you to form a beautiful press in 8 minutes. It differs from the first in a reduced amount of time for rest (up to 15 seconds) and additional exercises in a more complicated form in the sense that it is more necessary to hold the body overhang. Exercises in the form of bringing the legs closer to the body are also added. At the end of the second stage, the turns of the raised body are performed in such a way that right hand reached the heels of the right leg bent at the knee, the left - the left.

The third level of complexity of the training program does not provide for rest, it is complicated by the fact that exercises with the use of weights are added. Finally, an exercise called " horizontal scissors”, The body should be raised, legs raised 15-20cm from the floor.

Since the abdominal muscles always need physical exertion, you need to do these exercises at least once a month, otherwise the achieved effect will be lost. Also, do not forget about proper nutrition and healthy way life.