How to download the press for weight loss of the abdomen? Tips for men and women. How to pump up the press while standing: a new effective method
If you are already engaged in the “Flat stomach in 4 weeks” program according to the instructions of Irina and Alexandra Freilakh, then you probably managed to feel the work of different abdominal muscles. In this case, you will definitely get the exercises for the press from a standing position as needed. The fact is that this complex requires special attention to the contraction and stretching of specific muscles. It is thanks to this that the necessary load appears in standing exercises.
You can start this workout this week or add it to your workout plan later. One way or another, it will be very useful to you on the street platform, where there is nowhere to lie down to do the usual twists. There is another reason to master these exercises. The more varied your workouts, the sooner you will have a flat stomach.
Continue to train for three days in a row with one day off. Next week we will show you the most difficult exercises for a flat stomach.
1. Stretching and contraction of the oblique muscles of the abdomen
Stand up straight, raise your arms up, put one straight leg behind on the toe. On an inhale, reach back and up behind your arms—don’t lean down like in bridge pose! - and try to stretch the front surface of the case. As you exhale, continuing to stretch your arms up, contract your abs and stretch forward and up without bending down. The body should stretch out in an arc. Repeat with the other leg. Perform 15-25 repetitions on each leg.
3. Raise the leg forward
Stand on one leg, squeeze the abdominal muscles so that the lower back is slightly rounded. Raise your leg forward without bending it as high as possible. Do not straighten the body while doing this and do not deflect it. Lower your leg. Repeat with the other leg. Perform 25-35 repetitions on each leg.
4. Raise the knee to the chest
Stand on one leg, squeeze the abdominal muscles so that the lower back is slightly rounded. Raise your leg by bending it and pulling your knee towards the center of your chest. Do not straighten the body while doing this and do not deflect it. Lower your leg. Repeat with the other leg. Perform 25-35 repetitions on each leg.
5. Raising the leg forward (option 2)
Stand on one leg, squeeze the abdominal muscles so that the lower back is slightly rounded. Raise your straight leg forward about 50-60 cm. From this position, lift it even higher, as high as possible, and return it to a level of 50-60 cm from the floor. Perform 25-35 repetitions on each leg.
Just a great set of exercises for the press, which you will swing in an upright position! This workout will dilute your daily workouts and also help burn excess fat in problem areas!
In order to pump up an excellent press, it is not enough to do exercises regularly. Only a variety of workouts will help realize the dream of a flat stomach. So meet this 10-minute set of exercises for the abs while standing.
These standing ab exercises work more muscles, improve balance and posture, and you don’t need any additional equipment to perform them: you can even do without a mat. Any object is suitable as a weighting agent: even a bottle of water, even a small melon.
So, the complex consists of 10 exercises for 45 seconds. It is perfect for those who have classic twisting from a prone position cause discomfort in the cervical spine.
For best results:
- do these exercises every other day,
- do not neglect the warm-up,
- focus on breathing: effort - on exhalation, relaxation - on inhalation,
- rest between sets for 10 seconds.
Important point: during all exercises, keep your back and shoulders straight, concentrating effort in the abdomen.
1–2. Leg raise crunches
This is a vertical version of the regular crunches, which, in addition to strengthening the abdominal muscles, improves coordination.
Starting position: legs together, arms outstretched.
As you exhale, lift your straight left leg and at the same time try to reach your toes with your hands. , keep your shoulders and back straight. Try to raise your leg as high as possible due to the tension of the abdominal muscles, and stretch your arms forward. On an inhale, return to the starting position.
Do not hurry. When lifting your legs and squeezing the abdominal cavity, exhale, when lowering your legs, take a deep breath.
3–4. Diagonal crunches with weights
To perform, you will need a weighting agent. The exercise trains the muscles of the thigh and oblique muscles of the abdomen, and also improves coordination.
Starting position: the left leg is bent at a right angle, arms with a weighting agent are raised above the right shoulder.
As you exhale, lower the weight diagonally down to the left - behind the thigh. On an inhale, slowly return to the starting position.
In order not to lose balance, you need to tighten your abdominal muscles. Smoothly move the ball diagonally up and down without dropping your left leg and keeping your back straight.
Relax and do the exercise with the right leg.
5. Jumping with a twist
Exercise strengthens the oblique muscles and burns belly fat. If you imagine yourself as a hare and smile during execution, then further strengthen the muscles of the face. =)
Starting position: legs together, arms bent at the elbows in front of you.
Jump quickly, turning the lines of the shoulders and hips in opposite directions. Twist only at the waist, looking straight ahead. Try to do as many jumps as possible in 45 seconds.
6. Torso rotation
Despite the fact that this exercise looks simple, it works all the major muscles.
Starting position: feet shoulder-width apart, socks slightly to the sides, hands on the belt.
Without changing the position of the arms and legs, slowly turn the torso to the left down through the center and to the right up, and then in the opposite direction - back to the starting position. Make sure that the legs and back remain straight, and the pelvis does not change position. Make turns using the oblique abdominal muscles.
7–8. High diagonal knee lift
Starting position: the right leg is laid slightly to the side, straight arms are folded into the castle and raised above the left shoulder.
As you exhale, simultaneously pull your right knee towards your left shoulder, and your hands towards your right thigh. On an inhale, return to the starting position. Perform the exercise quickly, but with concentration, keeping your back straight.
Relax and do the exercise with your left leg.
9–10. Side twists at the waist
Exercise to strengthen the oblique abdominal muscles, as well as to improve posture.
Starting position: the weight is transferred to the left leg, the right leg is turned with the toe outward, the right arm is raised up.
As you exhale, lift your right leg bent at a right angle to the side and lower your elbow to your knee. On an inhale, return to the starting position. Make sure that the left side of the body remains straight, do not take the hip to the side, maintaining balance due to the abdominal muscles.
Relax and do the exercise on the left side.
By the way, here is the original video, from which you can get acquainted with the exercises in more detail, remember the correct execution technique!
Be slim and beautiful with!
These standing ab exercises work more muscles, improve balance and posture, and you don’t need any additional equipment to perform them: you can even do without a mat. Any object is suitable as a weighting agent: even a bottle of water, even a small melon.
So, the complex consists of 10 exercises for 45 seconds. It is perfect for those who have classic twisting from a prone position cause discomfort in the cervical spine.
For best results:
- do these exercises every other day,
- do not neglect the warm-up,
- focus on breathing: effort - on exhalation, relaxation - on inhalation,
- rest between sets for 10 seconds.
An important point: during all exercises, keep your back and shoulders straight, concentrating effort in the abdomen.
1–2. Leg raise crunches
This is a vertical version of the regular crunches, which, in addition to strengthening the abdominal muscles, improves coordination.
Starting position: legs together, arms outstretched.
As you exhale, lift your straight left leg and at the same time try to reach your toes with your hands. Don't slouch, keep your shoulders and back straight. Try to raise your leg as high as possible due to the tension of the abdominal muscles, and stretch your arms forward. On an inhale, return to the starting position.
Do not hurry. When lifting your legs and squeezing the abdominal cavity, exhale, when lowering your legs, take a deep breath.
Relax and do the exercise with your right leg.
3–4. Diagonal crunches with weights
To perform, you will need a weighting agent. The exercise trains the thigh muscles, lower abs and obliques, and also improves coordination.
Starting position: the left leg is bent at a right angle, arms with a weighting agent are raised above the right shoulder.
As you exhale, lower the weight diagonally down to the left - behind the thigh. On an inhale, slowly return to the starting position.
In order not to lose balance, you need to tighten your abdominal muscles. Smoothly move the ball diagonally up and down without dropping your left leg and keeping your back straight.
Relax and do the exercise with the right leg.
5. Jumping with a twist
Exercise strengthens the oblique muscles and burns belly fat. If you imagine yourself as a hare and smile during execution, then further strengthen the muscles of the face. =)
Starting position: legs together, arms bent at the elbows in front of you.
Jump quickly, turning the lines of the shoulders and hips in opposite directions. Twist only at the waist, looking straight ahead. Try to do as many jumps as possible in 45 seconds.
6. Torso rotation
Despite the fact that this exercise looks simple, it works all the major muscles.
Starting position: feet shoulder-width apart, socks slightly to the sides, hands on the belt.
Without changing the position of the arms and legs, slowly turn the torso to the left down through the center and to the right up, and then in the opposite direction - back to the starting position. Make sure that the legs and back remain straight, and the pelvis does not change position. Make turns using the oblique abdominal muscles.
7–8. High diagonal knee lift
Starting position: the right leg is laid slightly to the side, straight arms are folded into the castle and raised above the left shoulder.
As you exhale, simultaneously pull your right knee towards your left shoulder, and your hands towards your right thigh. On an inhale, return to the starting position. Perform the exercise quickly, but with concentration, keeping your back straight.
Relax and do the exercise with your left leg.
9–10. Side twists at the waist
Exercise to strengthen the oblique abdominal muscles, as well as to improve posture.
Starting position: the weight is transferred to the left leg, the right leg is turned with the toe outward, the right arm is raised up.
As you exhale, lift your right leg bent at a right angle to the side and lower your elbow to your knee. On an inhale, return to the starting position. Make sure that the left side of the body remains straight, do not take the hip to the side, maintaining balance due to the abdominal muscles.
Relax and do the exercise on the left side.
Original video:
Since school physical education lessons, we have become accustomed to the fact that abdominal exercises are a monotonous and boring thing. And the majority of already adults, visiting the gym, are limited to banal twists, which do not always bring the desired result. Today I would like to talk about what exercises for the press can be performed while standing.
We swing the press while standing: a selection of exercises
1. Body rotationThis is the simplest exercise for the abdominal muscles, which is performed while standing. However, it is quite effective.
Place your feet shoulder-width apart, hands on your belt. Slowly turn the body to the left down and right up, without changing the position of the arms and legs. The back should remain straight, and the pelvis should not change position. Such movements are carried out due to the oblique muscles of the abdomen.
2. Raise the knee to the elbows
There is nothing difficult in this exercise either, but it is better to perform it at a more intense pace than the first.
Take a step forward, slightly bend the knee in front of the standing leg and move the body forward, raising your hands up. At the same time, bend your arms at the elbows and pull the leg behind them towards them. Return to starting position. Like any other ab exercise, perform until you feel a slight burning sensation in the muscles. After a break, repeat the exercise, switching legs.
3. Side twists at the waist
This exercise is aimed at strengthening the oblique abdominal muscles and improving posture.
Stand up straight, shift your weight to your left foot, turn your right foot toe out and raise your right arm up. Exhale and lift your right leg bent at a right angle to the side, while lowering your elbow to it. Make sure that the left half of the body does not change position. On an inhale, return to the starting position. Repeat until you feel a burning sensation in your abdominal muscles. Rest and repeat for the left arm and leg.
4. Jumping with turns
This is the most fun and most dynamic ab exercise imaginable. In English, it is called "Jump twist", and it is very easy to perform, which does not detract from its effectiveness.
Put your feet together and bend your elbows. Start making quick jumps by rotating your shoulders and hips in opposite directions. Twisting should occur only in the waist area, look in front of you. Try to make as many jumps as possible in a minute, then take a break.
5. Stretching with an arc
This exercise helps to stretch the abdominal muscles and makes them stronger.
Stand up straight, put your legs straight, raise your arms up or put them parallel to the body. Inhale and stretch back and up. Try to strain the muscles of the press at the same time, without creating a load on the lower back. The body should stretch out in an arc. As you exhale, return to the starting position. Perform 15-25 repetitions.
Drawing conclusions
As you can see, abdominal exercises are far from always boring and monotonous, as many people think. Try the above exercises, they are effective and, when performed correctly, are absolutely safe. And they are much easier to perform than, for example, hanging exercises on the bar.Greetings, dear women, girls. Many of you probably wanted to have a beautiful and flat stomach. A beautiful embossed tummy emphasizes your sexy body and gives an irresistible charm. In this training video lesson "How to pump up the press while standing" fitness instructor Tatyana Melamed will show you how you can achieve this.
For a better effect, you can take some weights, dumbbells, water in plastic bottles and other improvised means. How to pump up the press while standing, you can perform at any home without visiting centers and gyms. The set of exercises consists of five effective exercises.
- Standing twists - 20 × 2 times.
- Hand turns standing on one leg 20 × 2 times.
- Raising and folding the leg behind 20 × 2 times.
- Raising and folding the leg from the side 20 × 2 times.
- Folding forward and to the side 20 × 2 times.
First exercise.
We put our feet shoulder-width apart. We take the leg back, raise our hands up and do twisting. We will need to do such exercises twenty times. When doing the crunch, be sure to do it with your shoulders down, rounding the crunch. At the beginning of the twisting, we inhale, when we raise our hands up, we exhale. We do the same for the other leg.
Second exercise.
We stand on one leg, raise the knee up, put our hands in the other direction. We begin to perform turns of the hands towards the knee. We do 20 times on each leg. We do the main thing slowly and maintain balance.
Third exercise.
We put our feet shoulder-width apart, we take the leg back, hands at the top. We add up by raising a straight leg up, pull as far as your leg reaches.
Fourth exercise.
We stretch the leg to the side on the toe, raise our hands up. Repeat as in the previous exercise and now fold to the side.
Fifth exercise.
In this exercise, we add the third and fourth exercises together. In the beginning, we take the leg back and stretch forward, fold, and then take the leg to the side and fold again. Such exercises need to be done 20 times and repeated on the other leg.
Congratulations if you tried this workout with Tatyana Melamed. And if not, then review it again and start the lesson. We hope that everything will work out for you and your tummy will become beautiful and embossed, and for those who want to make their fifth point elastic and sexually attractive, you can do it.