Gymnastics to strengthen the abdominal muscles. Ways to tighten the abdomen: physical activity, exercises and body wraps

All the fair sex wants to have a flat, toned tummy and beautiful curves of a thin waist. Low physical activity, a sedentary lifestyle leads to a weakening of the abdominal muscles. Long sitting work also stretches the rectus abdominis muscle, which makes the stomach bulge. Today the site site will tell you how to make your stomach flat and show special effective exercises aimed at strengthening the abdominal muscles.

To make the stomach flat with the help of exercises, you need to know why the stomach begins to grow and look not the way you wanted. The stomach bulges for several reasons:

1. Stretching of the rectus abdominis muscle from a sedentary lifestyle (always pull in the stomach when you sit for a long time!);
2. Weakening of the muscles that keep the torso in good shape and support the internal organs;
3. Deposition of excess fat in the abdomen;
4. Poor digestion and intestinal blockage, overeating;
5. After pregnancy;

In addition to weakening muscles due to a sedentary lifestyle, improper diet and lack of exercise leads to the deposition of excess body fat under the skin. The female body is designed in such a way that, under the influence of hormones, excess fat is deposited in the area of ​​​​the hips, buttocks and abdomen, especially its lower part. After pregnancy, the abdominal muscles also stretch and lose their tone. But this is easy to fix if you take the time to take care of yourself!

It may seem to someone that this is a difficult, impossible task and it will not work to make the stomach flat, you will not have enough willpower and patience. Know that everything is possible and it's easy! The main thing is regular exercise, which should become a habit for you. At first it will be a little hard, the body will resist and be lazy. But soon you will feel that it is already impossible to live without exercise! The body needs exercise and movement!Look at the girls who pulled themselves together and achieved amazing results:

You should know that strengthening the abdominal muscles themselves is very simple, it is enough to do exercises regularly, where the torso muscles will be involved. The muscles will come in tone, it will be very easy to keep the stomach drawn in. Tightened and strong muscles will be a corset for the internal organs. It is not only beautiful, but also extremely healthy! In general, first of all, you need to put health, and if the body and the whole organism are healthy, then the figure will certainly be beautiful!

Flat stomach - The basics of proper nutrition

Strengthening muscles is easy, but in order to drive off excess fat, you should try. A flat stomach is first of all:

1. Proper nutrition!;
2. Physical exercises (aerobic and strength);

If you do abdominal exercises, you can strengthen the abdominal muscles well. But, without cardio, without proper nutrition, your strong and toned abs will be hidden under a layer of fat. To get rid of fat, you need to adjust your diet. Do not overeat, give up flour, sweet. You can count the number of calories you eat per day and the ratio of proteins, fats and carbohydrates.

You need to consume more protein foods, low fat, and get carbohydrates only from foods that contain complex carbohydrates and are able to supply the body with energy for a long time and gradually. Remember one rule that in the morning you can eat a lot of carbohydrates (sometimes it can be your favorite sweet!), but in the afternoon you should give preference to protein foods with a low fat content.

You can’t eat an hour before training and after training for an hour and a half you also need to refrain from eating, you can and should drink water. It is at this time that excess calories and belly fat will be burned.

Cardio make the heart work hard, accelerate the blood and burn fats and calories. Therefore, jumping rope, running, cycling, swimming, vigorous dancing contribute to weight loss and burning excess fat.

Some girls are afraid to do ab exercises because they don’t want to pump up cubes and relief, like men do. If you do exercises without weights, only with your own weight, it is impossible to pump up cubes and increase muscles. Do not be afraid that the exercises will make the waist look like a man's - a wide torso with prominent cubes. Pumping cubes for a girl is very, very difficult.

But still, if you want not only a flat stomach, but also a thin waist with a beautiful curve -do not get carried away pumping oblique, lateral abdominal muscles with weights, they make the waist wide. It is enough just to tone them up and strengthen them so that they pull themselves up and keep their shape firmly. So the waist will become thinner and more elegant. Muscles will not increase if you do not do exercises with weights! But for a beautiful bend in the waist and a flat stomach, it is imperative to do strengthening exercises for the oblique muscles.

How to get a flat stomach - exercises for weight loss and muscle strengthening

You need to do 4-5 times a week.

Before every lesson you need to do cardio exercises for 5-10 minutes first. It can be various jumping ropes or not, running, you can just actively dance. The main thing is to warm up well and increase the heartbeat. Warm up the muscles, make torso tilts (to the sides, forward and backward).

After training it is also desirable to connect cardio exercises for at least 15 minutes.

Each exercise should be done in 2-3 sets of 10-25 times, depending on your fitness.

1 exercise - pulling the knees to the chest . Strengthening the lower and upper press.

Sit on the mat, raise your legs at a right angle, rest your palms on the floor near the buttocks. Pull your knees to your chest - exhale. Straighten your legs (so that the shin becomes parallel to the floor) and slightly lower the body back - inhale.

2 exercises for a flat stomach - straight twisting. Strengthening the upper press.

Lie on the mat on your back, press your lower back to the floor. Hands behind your head, but do not pull or jerk your hands behind your head! The palms only lightly hold the back of the head. Raise your shoulder blades off the floor - exhale. Gently lower yourself to the floor - inhale.

Read also:

3 exercise - raising legs . Strengthening the lower press.

Lie on the floor, arms extended along the body, lower back pressed to the floor. Bend your legs at a right angle. Raise your legs (so that the hips are at right angles to the floor) - exhale, lower to the starting position - inhale.

4 exercise - side plank. Strengthening the oblique abdominal muscles.

Lie on your side, lean on the floor with your arm bent at the elbow. Feet and buttocks should be on the same line. Exhale - tear off the hips from the floor. Inhale slowly lower. The exercise can be made more difficult and focus not on the knees, but on the feet, i.e. legs should be straight. Exercise should be done on each side.

5 exercise - twisting from the side bar. Strengthening the oblique muscle group.

Starting position - side plank on the knees. The body from the top of the head to the knees should form a straight line. The knees and hips are on the same line. Stretch your arm up (inhale) and gently lower it behind your waist on the other side (exhale). Do the exercises first on one side, then on the other side - this will be one approach.

To complicate the exercise, you can take a dumbbell (or a bottle of water :) in your hand and perform it from the bar with support on your feet. Those. the legs should be straight, and the body from head to heels should form one straight line.

6 exercise - side twisting with leg raises . Strengthening all abdominal muscles.

Starting position - lying on the floor, legs raised up, hands behind the head. Lower your left leg without touching the floor - the leg should be in weight. Simultaneously with the lowering of the leg, tear the shoulder blades off the floor with a twist to the side - pull the left elbow to the right knee (exhale). Return to the starting position - inhale. Do the exercise on one side, then on the other.

7 exercise - lateral twisting with raised legs. Strengthening the upper and oblique muscles of the press.

Starting position - lying on the floor, lower back pressed to the floor, legs raised up at a right angle, hands behind the head. Raise your shoulder blades off the floor and extend your arms to the right side - exhale. In this exercise, alternate sides like this: the first lift to the right, the second lift to the left, the third lift again to the right, etc.

8 exercise - lifting straight legs from a lying position on your side . Strengthening oblique muscles.

Starting position - lying on the rug on the right side, the right arm is extended forward and lies on the floor. Left hand behind the head, legs straight. Raise your legs up as far as possible, at the same time lift the body and pull to the legs - exhale. We lower our legs and shoulders - inhale.

9 exercise - raising legs . Strengthening the lower part of the press.

Lie on the mat, hands behind your head, lower back pressed to the floor. Legs bent at the knees, feet on the floor. Straighten your legs and hold for 1 second at an angle of 45 degrees - exhale. We put our feet on the floor - inhale. Watch the position of the lower back - it should always be pressed to the floor, and the abdominal muscles are tense.

10 exercise - lateral twisting. The upper and oblique muscles work.

Lie on the floor with your legs bent at the knees and lowered to the side, hands behind your head. Tear off the shoulder blades from the floor - exhale, gently lower yourself to the floor - inhale. After 10-25 repetitions, switch sides and shift your knees to the other side.

11 exercise - plank. Strengthening all the muscles of the press, muscles of the back, lower back, buttocks and arms.

Very good complex static exercise. Almost all muscles are involved here. During static exercises, muscles are strengthened and fat is burned.

Starting position - lean on your arms, bent at the elbows, back straight. The body forms a straight line from head to heels. The lower back should be straight, the press is tense. Watch your breath - a sharp exhalation (the abdominal muscles tighten even more) and a smooth breath. Stay in this position for as long as you can. Start with 10-20 seconds. To rest, lower your body to the floor, then return to the plank position again. Do several approaches.

During the execution of all exercises, make sure that it is the abdominal muscles that work, the number of repetitions must be done until the burning sensation in the muscles. We felt that the muscles begin to burn and burn - another 3-5 repetitions and you can relax.

Watch your diet, do cardio and abdominal exercises - and your stomach will certainly become toned, flat and beautiful. The main thing is not to quit! Be beautiful!

A toned belly is the dream of many. But just sitting and dreaming about it is not effective, but regularly engaging in a well-chosen course of exercises for the abdominal muscles is what you need. These exercises are selected for all the muscles of the abdomen, effectively and gradually working through them, make your stomach flat and embossed.

So let's get started...

Exercises for the abdominal muscles:

Twisting

This exercise for the upper press is performed in the prone position, while the legs are bent at the knees, the elbows are spread apart, and the hands are behind the neck. Slowly raise the upper body. We also slowly lower ourselves to the starting position. The lower back should be firmly pressed to the floor throughout the exercise. You need to perform such exercises for a beautiful press 50 times in three sets.

Diagonal twist

In this exercise for the oblique muscles of the press, the starting position will be the same as in the first. Twisting should be done so that the left elbow touches the right knee, and the right elbow touches the left knee. It is necessary to perform such exercises for the oblique muscles of the press on each side 30 times in three sets.

reverse twist

This is the best exercise for the lower press. Starting position - arms along the body, lying on your back. Tighten your abdominal muscles and lift your legs, then lift your pelvis as high as possible. Upon reaching the greatest possible tension of the abdominal muscles, we very slowly return to the starting position. We do this exercise for the lower abdominal muscles for 12 repetitions in 3 sets.

double twist

This is an effective exercise for both the lower and upper abs. You need to lie on the floor, bend your legs at an angle of 45 degrees at the knees, and put your hands on your shoulders or take them behind your head. We raise our legs and head, slowly move them towards each other. We also slowly return to the starting position. We repeat this exercise for the abdominal muscles 25 times in three sets.

"Let's get our feet up!"

We lie down on our back, legs are straightened, and arms are along the body. Raise straight legs so that they form a right angle with the body. This is an exercise for the lower press. We raise the right leg ten times, after which we hold it for ten counts in a raised position. We repeat the same for the left leg. We perform similar exercises for the lower press at home, lying on our side. Such exercises for the lower press can reduce the waist. We repeat one more time.

"Abdominal Vacuum"

This is one of the best exercises for strengthening the press, in which the transverse abdominal muscles are loaded mainly. To perform it, get on all fours, keep your back straight. Exhale completely, relax the abdominal muscles, and then draw in the stomach as much as possible. We breathe through the nose, do not hold our breath and continue to draw in the stomach. This is a static exercise for the press, so then you should freeze with your stomach drawn in for 20 seconds, and then relax. For beginners, you can do 12 repetitions of such exercises for the development of the press. Gradually increase their number to 25.

"A bike"

Also one of the best exercises for the abdominals, and very simple. Starting position - lying on your back, hands behind your head. We bend our legs at an angle of 45 degrees at the knees and imitate cycling. We do not tear our heads off the floor. The closer the legs are to the floor, the higher the effectiveness and intensity of this exercise for the abdominal muscles.

"Book"

Starting position - lying on your back, arms extended behind your head. We raise both the legs and the body at the same time, trying to reach the knees with the forehead. We slowly return to the starting position. It is very important that during the entire exercise your legs are straightened and brought together. These are also exercises for the upper abs, but they also develop the lower muscles. Do them 10 times in three sets. Then you can move on to a more complex version and perform exercises for the lower abdominal muscles and for the upper ones, when the legs and body do not fall completely, but freeze about 15 centimeters from the floor, and after that the next twist is done.

These not the most difficult exercises for the press must be done diligently, and if you perform them regularly and correctly, the result will not be long in coming.

Exercises for the lower and side press

• Exercises for the lower part of the press, performed lying on the floor. We put a folded blanket or a small pillow under the head, make an angle of 30 degrees with our feet. Performing this exercise for the lower press at home, keep your back straight. We hold in this position and make massaging movements with the ribs of the palms across the abdomen. When performing this exercise for the lower press for women, we also make sure that the pressure is not excessively strong, and we choose the amplitude and pace of movements ourselves. The main task of this exercise for the lower press at home is to warm up the layer of subcutaneous fat and muscles in the massage area. Time needed for this lower abs exercise for girls to benefit: 15-20 seconds.
• The next, one of the best exercises for the lower abs, is performed with more powerful pressure. With the knuckles or pads of bent fingers, we perform rotating movements, pressing on the stomach and trying at this time to feel the tense muscles. We start the massage on the right side of the hypochondrium, and after 15 rotations we move gradually to the left side, performing 10-15 movements during each movement. The time to complete this, one of the basic abdominal exercises, is 25-30 seconds. Then we put our feet on the floor and relax. We rest for about a minute, then we get up and, having slightly drawn in our stomach, we tighten our muscles and make 15 stroking circular movements with the palm in a clockwise direction. We lie down on our back again, relax and rest in this position for 3-5 minutes. When you completed a set of exercises for the lower press, breathing is arbitrary.
• A simple side press exercise. We stand straight, feet are shoulder-width apart. Hands behind the head, bent at the elbows. We draw in the stomach. We are trying to connect the right knee with the left elbow by twisting, pulling them towards. We linger and return to the starting position. We do the same physical exercise for the side press with the other leg and elbow.
• Another exercise for the lateral abdominal muscles. Starting position - legs straight, lying on your back. Place your arms bent at the elbows on the floor, palms down. We bend the right leg at the knee, move it to the left, while turning the thigh strongly, touch the floor with the knee.

These are the simplest side press exercises. In this set of exercises for the lower press and lateral, each exercise should be repeated 15-20 times.

How to properly train your abdominal muscles

As mentioned above, performing static abdominal exercises and having a flat stomach is not only for beauty, but also for good health. Now you need to pay attention to the abdominal press, more precisely, to its anatomical structure. There are three main types of muscles in the abdomen: external obliques, internal obliques, and the rectus, which consists of two parts. Cubes are formed on the abdomen by tendons running vertically along both halves of the rectus abdominis. It is the rectus muscle that, in our understanding, is the press, but this does not mean at all that it is necessary to perform only exercises for the average press.

There is an opinion among people that it is easy and simple to pump up a good press. In reality, this is not at all the case. To achieve a good result, you need to regularly perform the most difficult exercises for the press and make great efforts. Many more believe that it is possible to perform exercises for the lower press separately at home and separately for its upper section, which is not entirely true. After all, during exercises, for example, for the lower part of the press, all muscles work, and with a variety of exercises, for example, for the middle press, you can only increase the load on this part to some extent. How do all the muscles work, and how to quickly pump up the press, exercises will help with this? Athletes often distinguish three main groups: exercises for the lower press for girls, for the upper part of the rectus abdominis, and exercises for the lateral muscles of the press.

To train the upper part of the basic exercises for the press are leg raises in a sitting position with an emphasis on the hands. It is good to perform leg movements in the horizontal and vertical planes. This exercise is also for medium press. Raising the body is also good, these exercises are performed on the bench for the press. If you sit on a chair and fix your legs below, and then tilt your body back and return to its original position, then these will also be exercises for the middle press and its upper section.

Recommended effective exercises for the lower press are leg raises lying on the floor, hanging on the bar, or exercises on the bench for the press, also with leg raises. The simplest physical exercises for the lateral press are lateral tilts, rotations, or raising the legs up from a lying position on the side. Exercises with a ball, with a wheel and with a roller are very effective.

And finally, a few rules that you need to learn before starting to use one of the sets of exercises for the abdominal press:

• So, if you have decided to pump up the press with exercises for the press for girls at home, first of all, determine the days and times in order to do a set of exercises for the press for women. The best option, necessary for a good result, is to do effective exercises for the press and abdomen for an hour three times a week. It is necessary to perform all the exercises for the press for girls at home on an empty stomach in the morning. Do abdominal exercises for women at least three times a week, and the maximum allowed is every day. You don’t need to do exercises for swinging the press more often, because more repetitions does not mean at all that you will achieve a better effect and a beautiful stomach faster.
• During a set of exercises for the press for women, proper breathing is of great importance. Exhalation should always accompany the culmination of the most tense state of the muscles. As you exhale, when doing exercises for the perfect press, tighten your muscles and try to pull in the front wall of the abdomen as deeply as possible, at the same time, relaxing the ribs so that they sink down. And when you inhale while doing abdominal exercises, try not to relax your abdominal muscles. The abdominal wall should always be retracted. The abdomen swells to a greater extent to the sides and up.
• If your abs are sore after yesterday's ab workout, do it anyway. After the first ten repetitions, the pain will weaken, and maybe completely disappear. But if the pain is very strong and resembles something of a toothache, you should reschedule the workout for another day.
• When doing exercises to train the press, do not pump over. Each representative of the beautiful half of humanity dreams of an attractive belly, but everyone has their own concept of beauty. Someone wants to do the best exercises for the abdominals, just get rid of extra pounds and fit into their favorite outfit. Then you need to perform exercises for pumping up the press quickly and with many repetitions. If you want to pump up a really elastic steel press, then exercises for a beautiful press should be performed very slowly (in order for the load to be maximum). But the main thing is not to overdo it with the quantity, several sets of abdominal exercises for women 10 times will be enough.
• Before doing exercises for swinging the press, do at least a small warm-up. For example, dancing to music, jumping rope, etc. Do not use weights when doing exercises to pump up the press. They contribute to the formation of voluminous muscles, and this is not our goal. You can exercise with a fitness ball, wheel or roller. Do not do abdominal exercises or any other exercises before bed or immediately after meals.
• During exercises for the press at home for women, keep it in constant tension. You need to carefully follow the technique of performing effective exercises for the press at home. The result will be much better if you do one of the most effective exercises for the press 15 times correctly than 55 times through the sleeves.
• You have to train intensively. Some instructors advise to spare yourself and assure you that you can do it at half strength. Sure you can, but only if you train and do the most effective ab exercises for fun. If you want to get a visible result, then you need to give all your best, choosing and diligently doing the most effective exercises for the press.
• If you have never exercised before or are starting after a long break, start increasing the number of repetitions of exercises to strengthen the abdominals gradually, starting with one approach (this is the recommended number of times, you need to do the exercise without a break), and gradually bring it up to four .
• As practice shows, the best way to train the press is a giant set, where several of the most effective exercises for the press are done without stopping one after another. After each such set, you can rest for one minute. Exercises for the abdominal muscles are recommended to be performed at a fast pace with the maximum possible number of repetitions. At the end of the marathon, your abs should be on fire. But such a giant set must be approached gradually, each time slightly increasing the intensity of the exercises for the lower press for women. When performing the most effective exercises for the press, you should constantly concentrate on your own feelings and on the condition of the abdomen, because its muscles must necessarily tighten.

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

Belly weight loss method

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

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

How to choose food for weight loss in the stomach

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

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

How to choose exercises for the abdomen

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

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

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

How to prepare your abdominal muscles for training

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

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

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

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

3 Effective Abdominal Exercises for Men

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

5 exercises to strengthen the abdominal muscles

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

Is it possible to pump up the press at home so that the cubes show through on it? Purposefulness is one of the features of a real man, nothing is impossible for him. Even if you have to work hard to achieve your goal.

In the article you will find a description of effective exercises for losing weight and strengthening the abdominal muscles, which are suitable for both beginners and experienced athletes.

About the training program

for the perfect press, you need to train all groups of abdominal muscles

The abdominal muscles are divided into three groups - upper, lower press, oblique muscles. Each group has its own exercises:

• upper press - twisting;
• lower press - leg raise exercises;
• oblique muscles - twisting with a turn of the body, lateral twisting.

How to quickly pump up the press at home (video training):

How to do twists?

There are many exercises for the press, but the most effective are twisting.

Direct

I.P .: lying on the floor, legs bent at the knees (90o), palms under the back of the head.
Smoothly, without jerking, using force, the shoulders are lifted and moved forward to the pelvis, returning to I.P.

With a twist

The same, with the body turning to the sides at the top point.

Reverse

I.P. - too.
On inspiration, the hips are torn off the floor, the legs, without changing the angle of the bend, are trying to pull up to the chest. To complicate the exercise, a ball is placed between the knees.

Side crunches

Exercise narrows the waist.

I.P .: lying on your side, emphasis on the elbow.

The pelvis is raised and lowered, bending at the waist.

Complex for beginners

if there is no horizontal bar, then you can raise your legs on the floor

1. Twisting on the press.
2. Vertical and horizontal "scissors". Lying on the floor, perform horizontal, vertical movements with legs raised 30 cm from the floor.
3. "A bike". Lying on the floor and raising the shoulders, as in straight twists, they try to reach the knee with the elbow from the opposite side, while the leg bent at the knee is pulled to the elbow.
4. Exercise climber. Starting position - as with. On inhalation, the knee is pulled to the chest, on exhalation, the leg is straightened. Then repeat the same with the other leg. Perform at a fast pace for 30 seconds or longer.
5. Raising the legs on the bar, (if there is no stadium or wall bars nearby, you can lie on the floor).

How to remove the stomach?

exercise "plank" will help to remove the stomach

Is it possible to remove the stomach by pumping the press? To answer this question, you need to know one nuance. It is in the internal muscles of the abdomen, which are practically not worked out during training, are relaxed and bulge. Therefore, even thin people can have a stomach. There are other exercises for this part of the muscular skeleton.

I.P .: as when performing horizontal push-ups, the abdominal muscles are tense. Hold this position for 10 seconds. Then they fall to the floor, inhale deeply, return to their original position and perform the exercise again. Over time, the duration increases. Despite the apparent ease, it is not easy for a beginner to perform this exercise.

Perform the same, but rest on the right arm, bent at the elbow, and the right leg. The plane of the body is perpendicular to the floor, the left hand is raised up. Repeat the same for the other side.

Burning belly fat in the sides

exercise should be done slowly

To burn fat on the abdomen and sides, twisting is done, but without weights, "to the last strength."

Losing weight in a separate part of the body will not work. Additionally, aerobic exercise is needed or. These include active games - basketball, tennis, etc. They not only help burn fat, but also increase stamina, strengthen the heart and blood vessels.

Press pumping table for 14 days

Day	Replays	Approaches
1	20	4–5
3	15
5	25
7	20
9	15
11	30
13	20

Start with 1-2 sets, their number is gradually increased. On even days - rest.

Intensive video training for advanced:

Mistakes

Here are the mistakes that beginners most often make when trying to improve the shape of the press.

1. Ignoring complex exercises. Complex training helps to work out all the muscles of the body. Therefore, the program includes traction, etc.
2. Working out the abdominal muscles requires a lot of effort and energy, so they are performed last.
3. For cubes, the press is pumped every day, they are practiced several times. This is true, but the same effect is achieved if you train 3-4 times a week, performing 3-4 sets. There is no point in wasting extra energy.
4. Incorrect execution. Often, beginners perform movements in the way that is easiest for them to do. Such connivance does not bring results and often ends in injuries.
5. You can not neglect - they create a beautiful posture. This is what exercise works for.
6. When performing twists, they do not strongly unbend, otherwise the muscles are stretched and the tone of the abdominal wall decreases.
7. Long classes according to the old program, without complication and new exercises. Muscles get used to the loads, and at some point, training ceases to bring results. As soon as the exercise has become easy to perform, it is complicated, the number of repetitions is increased or replaced with a new one.
8. Hope for devices from TV stores. The products are designed for lazy people who still train later.

Extras - food, water

replace fast food with vegetables

So that the layer of fat does not hide spectacular cubes, Proper nutrition is a prerequisite. Fatty, fried, fast food, cream cakes, smoked meats, sweet carbonated drinks are forgotten. The simple carbs found in chips, most desserts, potatoes, and baked goods only make things harder.

On this page, I will share with you some breathing exercises aimed at developing the abdominal muscles. From now on, you can forget about the ugly, sagging belly while being sick. In addition, the presented exercises allow you to quickly mobilize the nervous system, wake up, and cheer up.

Exercise 1.

Starting position: straight, legs together. Look straight ahead at one point. The technique for performing the exercise is as follows: simultaneously with a sharp exhalation through the nose, draw in the stomach as much as possible, then simultaneously with a sharp breath, again through the nose, protrude the stomach as much as possible. The exercise is performed at a fast pace, in the process, be sure to ensure that breathing and abdominal movement are synchronous. Shoulders during the exercise should be in a stationary state.

In order to notice a visible result, the exercise must be done for a month or a little more. The first 10 days of retraction-protrusion can be performed 5 times, and then start adding one daily until you bring their number to 25 times, you do not need to add more.

Exercise 2.

The starting position is exactly the same as in the previous exercise. To begin the exercise, bend your upper body forward so that an angle with the vertical is approximately 45 degrees. Hands are on the lower back, thumbs forward, and the rest of the fingers are folded together and pointing back. Look straight ahead at one point, the back is straight, the shoulders are deployed, and the elbows are turned back. The execution technique is exactly the same as in the previous exercise, that is, simultaneously with a sharp exhalation through the nose, draw in the stomach as much as possible, then simultaneously with a sharp breath, again through the nose, protrude the stomach as much as possible.

Exercise 3

Stand straight, feet shoulder width apart. The upper part of the body is tilted forward, the back is straight, the legs are slightly bent at the knees, the straight arms rest slightly above the knee joints, while the thumb wraps around the hips. The head during the exercise is in a vertical position, the eyes look straight ahead at one point. And again, the execution technique is exactly the same as in the first exercise: simultaneously with a sharp exhalation through the nose, draw in the stomach as much as possible, then simultaneously with a sharp breath, again through the nose, protrude the stomach as much as possible.

Exercise 4

The starting position and technique for performing it is exactly the same as the first one. The only difference is that, having exhaled, you hold your breath and all the time while you hold your breath, continue to move your stomach, that is, draw it in until you feel discomfort from holding your breath. Then take a calm breath through your nose. You need to perform this exercise once a day.
This exercise is performed in the morning on an empty stomach after taking a cup - two teas. There is a massage of the internal organs, filled with water of the stomach. It is performed in series on holding the breath after a weak exhalation 5 series of 20 times.

Exercise 5

Lying on your back, legs straight. Pulling the head and hands to the feet (upper and middle abs, rectus abdominis)

Exercise 6

Lying on your back, legs bent at the knees. "Bicycle" with one foot forward until the first fatigue. Then the other leg (lower and middle abs, rectus abdominis)

Lying on your back, legs straight. Without lifting the buttocks from the couch, stick out the lower abdomen forward. Tension of the gluteal muscles to fatigue (transverse abdominal muscles)

During the day, the abdominal muscles should always be kept in good shape, do not dump the stomach. Then everything will be fine.

Be beautiful!

Sourced from the Internet
physical therapy instructor consultation
Murmansk regional hospital

And here are the most effective exercises for the press

Today, millions of people around the world are ready to prove by their own example that with the help of a set of exercises of the Pilates system, you can make perfect legs, hips, back, chest, arms ... But this system is especially famous for its effective exercises for the perfect press. They make the body work "from the inside", make it possible to work out the deepest muscles and form a strong muscular frame. With them we will begin our acquaintance with Pilates.

Start doing the abs complex 3-4 times a week (which will take no more than 15 minutes), and in a month your waist will become thinner and your tummy more toned!

Exercise "Hundred"

It is considered not the most difficult, but at the same time one of the most effective exercises for the press. Training the abdominal muscles should always begin with it. I. p. - Lying on your back, legs raised up and bent at the knees at a right angle, arms extended along the body.

As you exhale, raise your head and shoulders, tensing your abdominal muscles. In no case do not slouch, shoulders should be straightened. The distance between the chin and the torso should be no less than the size of the fist. Start vigorously moving your arms up and down as if lightly hitting the water, keeping your breath in time: 5 short breaths (like smelling flowers), then 5 short exhalations. When performing the exercise, the head and torso remain motionless, and the stomach is retracted. In total, you should get 100 breaths and exhalations.

If it’s difficult for you to complete such an exercise, start with an easier option. In this case, when performing the exercise, the legs should be bent at the knees, and the feet should rest on the floor (knees together).

As the muscles get stronger, the exercise needs to be complicated. To do this, when doing it, lift your legs at an angle of 60 degrees.

Exercise "Lotus"

Perfectly works out the rectus abdominis muscles.

I. p. - Lying on the back, the knees are slightly bent and raised above the hips, the ankles are crossed, the toes are extended, the arms are along the body with the palms down.

On an inhalation, draw in your stomach, on an exhalation, tear your hips off your butt and straighten your legs, throwing them behind your head in the shape of the letter "V". Return to starting position. Repeat the exercise 10 times.

Exercise "Badass"

Helps to work out the deepest abdominal muscles, while toning the muscles of the whole body

I. p. - Sitting on the floor, the legs are extended forward, the arms are lowered down and rest their palms on the floor, the back is straight, the stomach is pulled in. Take a deep breath. As you exhale, simultaneously raise straight legs by about 45 degrees and lower the body to the floor, the head should remain in weight. Stretch your straight arms in front of you. While inhaling, without lowering your legs, lift the body and try to reach your toes with your hands. Breathe out. Lower your legs. Repeat the exercise first 5 times.

If the exercise will cause difficulty, discomfort, start performing it 2-3 weeks after the start of training or increase the angle of elevation of the legs from 45 degrees to 90 To complicate the exercise, you need to increase the number of approaches.

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