How best to pump the press. Treasured cubes - how to quickly pump up the press. Raising the legs in a bent lying position
The female body is much more complex than the male. Planning workouts, scheduling them must be carried out, taking into account your own menstrual cycle. It is not recommended to practice physical activity one day before menstruation, during and two days after.
TOhow quickly you can pump up the press
As for the timing, on average it takes to give the abdominal muscles a relief (pump up the press with "cubes") at least a month of regular classes... It is better to practice every day, spending half an hour on exercises. Assurances that there are miracle programs, thanks to which you can achieve the perfect press at home in a week is just a myth.
The task becomes more difficult if the girl suffers from obesity. A layer of fat on the belly with a thickness of more than 1 cm will hide the cubes even during the most intense exercises. In this case, strength training is necessarily accompanied by exercises for weight loss. (run , walking ), a healthy diet and body drying .
TOhow to pump the press for girls
Now let's talk about the basic rules of the exercises. Even if you plan to train exclusively at home, then you do not need special sports equipment. It is quite possible to get by on your own. It is best to swing the abs while lying on the floor, as we need a rigid base. Be sure to use a dedicated yoga or fitness mat.
Start each session with a warm-up. It doesn't matter in what form - muscle stretching , gymnastics, dancing. Well-warmed abdominal muscles are the key to more effective basic exercises. You need to start exercising 2 hours after eating and no later than 2 hours before going to bed.
ANDabdominal muscle natomy
When it comes to abs, it will be useful to know that abdominal muscles are not limited to 6-8 cubes, and even more so there is no upper and lower press. Cubes are only the visible part of the abdominal muscles, under which the deeper layers lie. The press, like the lumbar muscles, belongs to the core muscles. It is a whole complex of muscles responsible for stabilizing the pelvis, hips and spine. Strong core muscles mean beautiful posture, a flat stomach and a healthy spine.
Core muscle anatomy:
- rectus abdominis muscle;
- oblique abdominal muscles;
- transverse abdominal muscle;
- adductor muscles;
- small and medium gluteal muscles;
- muscles of the back of the thigh;
- infraspinatus muscle;
- coracohumeral muscle.
The complete muscle atlas presents the following picture.
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Haveexercises for the press for girls at home
Exercises for the rectus abdominis muscle
The rectus abdominis muscle is located in the surface layer, which is responsible for the visibility of those same cubes, provided that you have a low percentage of fat. It is a solid paired muscle that is located on the anterior abdominal wall. It is not divided into either upper or lower press. This division is accepted only for simplicity of expression. The rectus abdominis muscle consists of 6-8 cubes, the number of which is genetically laid down and it is impossible to influence this.
  | - lying on the floor, legs bent at the knees, hands behind the head. Raise the upper part of the body 20-30 centimeters from the floor, in this position we freeze for 3 seconds. We do 2 sets of 15 movements. For more load, you can use a ball. |
  | - lying on the stomach, legs extended, hands clasped behind the back. We raise the upper body, lifting it as high as possible from the floor, fix ourselves, do 5 slow exhalations. 2 sets of 10 movements. |
  | Lying Leg Raises - strength exercise for pumping the press, performed lying on your back with straight legs extended. The legs slowly rise upward, becoming perpendicular to the floor surface. 1 set of 10 movements. |
  | - the exercise is performed while sitting, legs are straight forward. We slowly raise them from the floor by 20-30 cm, fix them for a few seconds, then pull them to the chest. 2 sets of 15 movements. |
  | - lying position, legs extended, hands behind the head. Raise your legs 45 degrees from the floor and quickly make "walking" movements. 1 set of 35 "steps" per leg. |
  | Raising the legs and pelvis from a prone position - lying on the floor, legs bent at the knees. Using the strength of the abdominal muscles, we raise the pelvis, straighten our legs above the head. 1 set of 25 movements. |
  | - lying on your side, legs extended and raised 30 cm from the floor. With straight legs we perform swinging crossing movements. 2 sets of 30 movements. |
Exercises on the oblique muscles of the abdomen (external and internal)
You should not get carried away with exercises on the oblique abdominal muscles for girls, and even more so perform them with weights. Frequent side-to-side crunches, side-to-side bends using extra weight do not remove the sides at all, but make the waist even wider. Therefore, if your goal is to remove the sides and strengthen the oblique muscles, minimize or completely exclude lateral dynamic exercises and pay attention to the side plank (this exercise will be considered a littlesame).
  | Cross twisting - the exercise is performed lying on the back and in a half-sitting position, legs in weight, bent at the knees so that the calves are parallel to the floor surface. We stretch one leg one by one and hold it in this position for several seconds. 2 sets of 15 movements. |
  | - in a standing position, we rhythmically bend to the right and left. Dumbbells can be used for additional load. 3 sets of 30 bends in each direction. |
  | - lying on the back, legs bent at the knees and pulled up to the chest. Keeping the upper part of the body motionless, we throw the bent legs from side to side with the force of the press. 3 sets of 30 movements. |
Core Exercises
Exercise on the muscles of the core, there is only one thing - a bar in which all muscle groups are involved at once. It is not aimed at pumping cubes, the main goal is to strengthen the muscle corset, which allows you to make the abdomen more toned, and the waist more narrow.
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If you don't have enough strength to complete the exercise, try the lighter version - with an emphasis on bent knees. As you master, you can move on to more complex plank options.
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Phome abs workout program
As practice shows, pumping the press every day is not only useless, but also harmful. The abdominal muscles, like other muscles, need to recover, which will take at least 48 hours. Therefore, we will consider a training program for girls, designed for 2-3 sessions per week with an alternating set of exercises. Training for girls should include:
2-3 exercises for the rectus abdominis muscles;
1-2 core exercises;
exercise vacuum.
The first set of exercises:
| An exercise | Approaches | Repetitions |
| lifting the legs while lying down | 3 | 15-20 |
| "harmonic" | 3 | 15-20 |
| lateral twisting | 3 | 15-20 |
| exercise "Plank" | 3 | 30-60 sec |
The second set of exercises:
| An exercise | Approaches | Repetitions |
| "Steps on weight" | 3 | 15-20 |
| lifting the legs and pelvis from a prone position | 3 | 15-20 |
| "scissors" | 3 | 15-20 |
| exercise "Plank" | 3 | 30-60 sec |
The third set of exercises:
| An exercise | Approaches | Repetitions |
| deflections | 3 | 15-20 |
| classic twisting | 3 | 15-20 |
| straightening legs | 3 | 15-20 |
| exercise "Plank" | 3 | 30-60 sec |
To make it easier for you to study, we have prepared a special a table on how to pump up the press at home in 30 days.
Have exercise "Vacuum"
The exercises described above will not help you lose weight, flatten your stomach, or reduce your waist. With their help, you will give it relief (cubes will become noticeable) and only on the condition that you will not have excess weight.
But there is one exercise in which it is the internal muscles of the abdomen that are responsible for retracting the abdominal wall that are involved. it exercise vacuum ... By doing it daily, you:
- reduce the percentage of internal fat;
- get rid of a stretched belly;
- make your waist visually thinner;
- you will get a flat stomach without the risk of pumping the abs.
Technique for performing the exercise "Vacuum":
- stand up straight or lie down;
- take a deep breath slowly through your nose;
- with a powerful exhalation, get rid of the air, drawing in the stomach as much as possible;
- stay in this position for 10-15 seconds.
- exhale. Repeat the exercise 10 times.
If you are not striving to get cubes, but only want to tighten your stomach and make it flatter, then this exercise is just for you.
In pumping cubes, 90% of success comes from diet. Therefore, if you are overweight, reconsider your diet. And remember, pumping the press, you will not make your belly thinner, but only give it relief. And then, provided that the percentage of body fat is minimal.
There are many people in the world who constantly lead a healthy lifestyle and even more of those who have never thought about it. But sooner or later each of us comes to the conclusion that we need to change something in ourselves. Some dream of losing weight, others - to build muscles, and ask questions, for example: how to pump up the abs at home.
As winter recedes and we are getting closer to summer, the question of a beautiful, pumped-up figure becomes more acute, especially for the lower abdomen.
Not everyone can afford a visit to the gym, perhaps someone simply does not have time for it, but there are exercises that can be performed even at home.
In addition to all kinds of exercises, you should also provide for proper nutrition, which is the best expert in the fight against an unattractive stomach. It is believed that 60% of success in this difficult business depends on what we eat.
You can just try to pump up the press at home for days on end, but this will not give a visible result. Yes, the abdominal muscles will gain firmness and relief, but they will also be hidden under a thick layer of fat. First, you need to get rid of unnecessary subcutaneous fat.
Its percentage in the body should be no more than 8 - 10%. It is only at first glance that it is difficult to achieve such a result; in fact, everything turns out to be much easier. Correctly selected gentle diet, and then - the transition to a balanced diet - here's the solution to the problem.
Workouts
Consider the case when you need to pump cubes. There is one rectus muscle in the abdomen that needs to be trained. It has a conditional division into upper, middle and lower press. From this we can conclude that by focusing on the so-called lower press, you will also use all of its areas.
The most effective is, of course, twisting. We also present to your attention a number of other exercises. 8 exercises will help you build abs at home.
The program is called P90X Ab Ripper and takes only 15 minutes 3 to 4 times a week.
How to train your abs at home (abdominal exercises):
- Reverse crunches. In this exercise, the greatest load on the press is given. You should start your training with it. Take a position on your back, lower your hands at the seams and rest your palms on the floor. Raise your straightened legs, bend them at the knees and try to curl up into a ball. When doing this exercise, alternately tense and pull the abs into yourself. Perform 4 sets of 15 reps.
- Bike. Sitting on the floor. Put your palms on the surface of the floor, pull one leg, then the other to your chest, imagining that you are riding a bicycle. The exercise is performed 25 seconds "forward" and 25 seconds "backward".
- Leg pulling. Without leaving the starting position of the previous exercise, bend your knees, with your feet touching the floor. Rest your palms on the surface, stretch your legs, but do not straighten them to the end, pull them up to your chest and return them to an almost straightened state.
- Twisting "Frog". Sitting position with feet touching the floor. Raise both legs and press them to your chest, try to wrap your hands around your knees, but do not touch them. Then straighten your legs and spread your arms to the sides. You can also do this exercise with your legs apart at some distance.
- Full leg crunches. Lying on the floor, legs apart. Raise your torso and try to reach your left leg with your right hand, with your left hand behind your head. After changing hands, repeat everything from the beginning.
- Piper's Scissors. Lying on the floor, legs brought together, arms at the seams. Slowly lift up one leg, then the other, when returning to the starting position, the legs should not touch the floor, remaining on weight all the time.
- Raising the knees and pelvis. The starting position is similar to the previous one, palms rest on the floor. Feet together, knees apart. Raise your legs up without using your hands and trying to lift your pelvis off the floor as much as possible. The knees should be kept apart at all times.
- Raising straight legs up. The starting position is still the same. Raise your straightened legs up perpendicular to the floor surface. Try to lift the pelvis from the surface as high as possible without using your hands.
Stable training and diet is the key to success in getting a beautiful relief abs. Now you know how to build abs at home and it all depends on your focus.
If you feel a strong burning sensation and stabbing pain in the muscles of the abdominal cavity, then this indicates that the training was carried out at the highest level. Both a professional athlete and a beginner can achieve such results.
The basis of classes is a correctly selected complex, with the help of which you can not only get rid of extra pounds, but also get a pumped up abs.
Even in ancient times, belly fat served as a store of energy, since the body was hungry for a long time.
In the modern world, visceral deposits are only negative: they spoil the figure, increase the likelihood of heart disease, lead to diabetes, cancer.
An intensified weekly press workout will help to avoid the above.
It is natural to assume that it will not be possible to achieve a relief press in one week. This requires regular training.
However, it is absolutely possible to tighten the muscles, tone them in 7 days, you just need to follow a certain schedule and competent recommendations:
- Warm up before each workout
- High-quality exercise performance
- Do not exceed / underestimate your personal pace
- Refrain from drinking during and immediately after exercise
- Regular loads
The female body is designed in such a way that the fatty layer on the abdomen and thighs is constantly increasing. This is due to estrogens preparing the body for a possible pregnancy.
Therefore, it is very difficult for a girl to get rid of excess in this area. However, with a strong desire, you can achieve an excellent result, while pumping up the abs while staying at home in just a week.
All you need for a toned belly is comfortable clothing and a mat. It is best to pump the abs 2 hours after a meal and no later than 2-3 hours before going to bed.
Pay attention to the following areas of the abdominal cavity:
- Upper muscles
- Oblique muscles
- Lower abdomen
An ideal male torso with cubes is every woman's dream, and it's much easier for a man to pump up abs. Therefore, men should take time to pump the rectus abdominis muscle.
This can be done using diagonal twists. The set of daily exercises should also include the bench press. Lifting weights burns glycogen to help you achieve your perfect abs.
Working with the press
Perform the daily exercises presented in three approaches to increase muscle tone and get rid of extra pounds in the problem area:
- Get into a push-up position and alternately bring your knees to your chest. Perform 20 times.
- Lie on your right side, leaning on your elbow, bring your feet together. Lift your left leg and hold in this position for 10-15 seconds. Then turn over to the other side and repeat everything from the beginning. Perform 8 times.
- Stand in a plank with your elbows bent. Raise the opposite arm and leg alternately. Perform 20 times.
Working with the bottom press
Don't forget about proper nutrition. A good diet and constant exercise are the key to a toned figure. And these exercises will help improve the appearance of the lower abdomen:
- Twisting the opposite way. Lie on your back with your arms extended at your sides. Raise your legs by bending them at right angles and crossing them together. Raise your pelvis using only the press. Do it 10-15 times.
- Bike. Bend and place your hands behind your head. Alternately pull the opposite leg towards the elbow. Do it 20 times.
- Raising the legs. Hang on a bar and pull your knees towards your stomach while holding them. Do it 10-15 times.
Top and side press work
If you look at photos with a beautiful abs and dream of a tight torso or a narrow waist, and also want to quickly pump up your abs, then this complex is simply necessary for you:
- Lie on the floor, slowly raise your legs, stretching them towards the ceiling, then lower them down just as slowly. The feet do not touch the mat. Do it 15 times.
- Stand with your feet shoulder-width apart. It is advisable to take dumbbells in each hand. Begin to perform inclinations alternately in different directions. The total number of folds is 60.
- Lying on the floor, bend your legs, and put your hands behind your head. Lift your upper body, holding for 3-5 seconds. Then slowly lower yourself onto the mat. Do the exercise 16 times.
Photo-instructions on how to pump up the press in a week
Greetings, stranger. This article will be your ticket to the world of physical perfection. Down with fat deposits that hang down and settle on the waist of your trousers. We take on the topic of how to pump up the press. I cannot "boast" of fatty deposits in the waist area, but also very embossed abs, too.
Motivation to resume training
One day I came across an interesting book that told how to build abs. I started to exercise and I really liked the technique.
THIS IS ALL RUNNING !!!
TOP 5 myths when pumping the press
1. Myth - Doing exercises for the abdominal region, you will remove fat from the waist.
The fact is it is not physiologically possible. By training only one part of the body, you will not be able to get rid of fat in that particular area.
2. Myth - only hundreds of repetitions in a prone position will allow you to maintain a relief abs.
3. Myth - any sports provide a sufficient load on the press.
The reality is that by additionally training your abdominal muscles, you will improve your performance in sports, and not vice versa.
4. Myth - the abdominal muscles need to be trained every day.
The fact is that three sessions a week at the limit are enough, to give time so that they have time to rest.
5. Myth - in order to develop the abdominal muscles, it is necessary to perform exercises only on this muscle group.
Did you know:
Cheap weight gainers are often high in sugar. See the composition. After all, sugar can be bought much cheaper
It's better to warm up and not exercise than to exercise without stretching
All specialists of our site who write articles and answer your questions are professional trainers and doctors
Muscle pain after exercise is the result of microtrauma in muscle fibers
The ideal weight for women, from the point of view of aesthetics, is height minus 113.From the point of view of physiology: height minus 110
The ideal rate for gaining weight is 1 kg per week. If faster, then in addition to muscle there will be a lot of fat.
Whatever your strict diet, you should not consume less than 1100 kcal per day.
The ideal weight loss rate is 1 kg per week. If you lose weight faster, muscles will be destroyed.
25% of beginners experience a state close to fainting during their first workout. This is due to a sharp drop in pressure.
When losing weight, you need to reduce the total calorie content of the diet at the expense of fats and carbohydrates, but not at the expense of proteins
Curvature of the spine can only be corrected with strength exercises in childhood and adolescence
You cannot force the body to burn fat in only one specific place.
In men, after sex, strength decreases. In women, they increase. Therefore, it is better for men to abstain before training.
Women's breasts cannot be reduced or enlarged with exercise. After all, it consists mainly of adipose tissue.
Until the 1920s, there were no squat and bench racks in gyms. And the bar was taken from the floor.
Exercises for the abs and buttocks allow women to reach orgasm faster and easier.
Sports nutrition can increase the efficiency of your workouts by about 15%
To increase the biceps by 1 cm, you need to build about 4 kg of muscle throughout the body.
If you feel faint and dizzy during training, then you most likely have low blood pressure. Drink sweet juice between sets
After 3 - 4 months after the start of training, a person develops a physiological dependence on training.
Reality - in principle, this is possible. But with aerobics and proper nutrition, you can achieve results much faster.
Aerobics allows you to burn fat deposits behind which the abdominal muscles are hidden, and proper nutrition prevents these fat deposits from appearing again.
A bit of anatomy
The rectus abdominis muscle (rectus abdominis). This muscle extends from the pubic bone to the chest.
In men with a developed abs, 6 beautiful rectangles can be observed, arranged in pairs. Visually, this muscle can be divided into upper and lower press, but in real life it is one muscle.
The lower section is the so-called flat stomach. And the upper parts of the muscles can have both 4 and 8 paired rectangles, both even and asymmetrically located, that is, rectangles on one side can be higher than on the other. This is at the genetic level.
Rectus abdominis pulls the ribcage to the pelvis when lifting the trunk, and the pelvis to the torso when lifting the bent legs while lying down.
External and internal oblique abdominal muscles.
These muscle groups are responsible for turning and bending to the side. And it is the oblique muscles that emphasize and bring to the fore the rectus abdominis muscle, forming a contour.
The internal oblique muscle is located below the external oblique. It allows not only to rotate the body, but also to keep the body upright.
Internal long muscles of the back.
This muscle group is located in the lower back and is responsible for straightening the body from an inclination forward, supporting the body when turning and supporting the spinal column.
8 rules for doing abs exercises
1. Stretch your body.
You've probably heard the saying that it is better to warm up and not train than to train and not warm up.
It doesn't matter what kind of sport you are going to do or what kind of exercise you do, be sure to warm up.
When you warm up, the muscles are filled with blood, which gives more energy, the body becomes more flexible and you can achieve better results.
Pay due attention to a warm-up, not a formal 5 minutes, but a full 15-20. It can include: running in place, squats, jumping rope, etc., do everything to warm up the muscles.
2. Use full range of motion.
To get the most out of your exercise, you need to do full movements. For example, if you raise your body to your knees, then you shouldn't jerk your head. Get yourself together and do it well. I recommend that you watch a video on how to do abdominal crunches correctly.
3. Adjust the execution speed.
When doing the exercises, do everything smoothly, without any jerks or slaps on the floor.
That is, you must have the same speed when lifting and lowering.
Your muscles will grow if you follow the correct technique.
4. Watch your breathing.
An important aspect when pumping the abdominal press is breathing. Beginners often "forget" to breathe, which leads to ineffective results.
Don't repeat their mistakes and breathe with each repetition.
For example, let us analyze the lying position and raising the body to the knees.
When you lift your shoulder blades off the floor, begin to exhale, at the top point, make a final exhalation, and when you go into the negative phase, that is, you begin to lower the body down, inhale.
5. Quality is more important than quantity.
This point speaks for itself. Perform abdominal exercises as efficiently as possible, you should feel the tension of the abdominal muscles both when lifting and lowering the body, legs, etc.
Do not twitch, do not make unnecessary jerks and breakdowns, watch your head position, etc.
What if you don't have the strength to do the exercise?
Let's say you are planning to perform 15 repetitions, but on the 10th there is no strength anymore, your shoulders come off the floor and fall back onto it. In this case, stop doing this exercise and move on to another.
6. Pain sensations:
When you first start exercising, you may encounter physical discomfort. Your abdominal muscles may ache, your body may tremble, and your breathing may become erratic and uneven. These are all normal reactions.
But pain can also be classified as good or bad.
Good pain signals that you have reached your limit.
Bad pain is a sign that you are hurting yourself. Such pain can include lumbago, acute pain, convulsions.
If you feel "bad pain", stop immediately.
7. Isolate the pumped part of the abdominal muscles.
Follow the technique, with each repetition, include in the work the area of \u200b\u200bthe press that you need.
8. Pay special attention to the neck.
Watch your neck, you do not need to press it to your chest, keep at least a fist between your chest and chin. Also, do not clasp your fingers behind your head, hold them behind your ears, slightly holding your head with your fingers.
The main set of 10 exercises
Video format of basic exercises.
We accept the starting position:
We lie on our back, we stretch our arms along our body, and we direct our palms down to the floor - they serve as support. Raise slightly bent legs at a right angle. Do not lift your head off the floor, the neck is completely relaxed.
Execution technique.
We took the correct starting position. Then we begin to tear off the pelvis from the floor, simultaneously with the legs, lifting occurs due to the lower part of the press. While lifting, turn the pelvis to the right and hold this position for one second.
The next stage is a smooth and slow lowering of the pelvis to its original position. As soon as you feel that your pelvis touches the floor, repeat the exercise with a turn of the pelvis to the left side. Two lifts with two turns is one rep.
Nuances of technology:
- If you started the first workout with a turn of the pelvis to the right side, then the next lesson you need to change it, that is, start the exercise with a turn of the pelvis to the left.
- At the highest point, do not forget to pause.
- During the exercise, do not connect the legs to raise the pelvis. Perform the exercise slowly, efficiently and carefully.
- We also do not help to raise or lower the pelvis with our hands, they are needed only to maintain balance.
Raising straight legs and pelvis while lying down.
Starting position:
This exercise is a bit similar to the previous one. We lie on our back, we place our hands along the body, palms look down (they play the role of support), raise our slightly bent legs and bring them to a right angle. At the same time, relax your neck.
Execution technique.
Due to the press, we tear off the pelvis from the floor and lift it up, at the top point we linger for a few seconds. This is followed by a slow, smooth and accurate lowering of the pelvis and return to its original position. After the pelvis touches the floor, start a new repetition.
Nuances of technology:
- Raising the pelvis occurs only due to the lower press, do not push it out with your feet.
- Do not connect your hands either, they are needed only to maintain balance.
- At the highest point, do not forget to pause and the longer it is, the more the lower press is worked out.
Raising the legs in a bent lying position.
Starting position:
We lie on our back, relax the neck, then we put both hands behind the head and place them under it. We raise our legs and bend them at the knee joint until a right angle is formed, that is, so that your shins are parallel to the floor, and your thighs are perpendicular to it.
Execution technique:
Due to the abdominal press, we pull the pelvis up and forward. This is followed by a slow lowering of the pelvis and returning it to its original position. Repeat 12 times - starting week.
Nuances of technology:
- Make sure that the work takes place in the abdominal region. Otherwise, if you use additional muscles and jerks, it will be ineffective ...
- Also watch the position of the lower leg, they should not go down. Lower the pelvis slowly so that at the moment of contact with the floor, you do not hit it.
- The trick of this exercise is that your muscles of the swinging press should be constantly tense. That is, at the top point, do not move your legs far so that the abdominal muscles do not relax.
- Hands do not participate, but only control the balance. Keep your neck relaxed at all times, do not lift it up to look at your legs.
Raising the torso to the side from a prone position
Starting position:
Lie on your back, bend your right leg at the knee joint and place your left leg on it, so that your shin is placed on your left knee. We place the right hand behind the head, and take the elbow to the side. Place your left hand on your stomach at the waist.
Execution technique:
We tighten the oblique muscles of the abdomen and raise the right shoulder, bend over to the left knee. This is followed by the return of the shoulder to its original position. Then do the repetition again. Having made the required amount in one direction, we change the position and do the same number of repetitions in the other direction.
Nuances of technology:
- During the exercise, observe the correct bend of the torso, it should move towards the knee. The knee should be motionless; it should not be pulled towards the shoulder.
- Try to feel the oblique muscles come into tension, the upper abs will also feel tension.
- Perform the exercise smoothly and slowly, without any jerks or accelerations.
Raising the torso to bent legs while lying on the side.
Starting position:
We also lie on our back, bend our legs at the knees and place them to the left. Place your hands behind your head and keep your neck relaxed.
Execution technique:
We begin to perform the exercise with the right, oblique abdominal muscles. We tear off the shoulder blades from the floor and raise the body to the pelvis, linger at the top point for a second.
Then gently lower yourself to the starting position, after the shoulder blades come into contact with the floor, repeat the exercise the required number of times. After completing one-way sets, swing your legs to the right side and do the same number of reps.
Nuances of technology:
- Get into a comfortable position so that your upper leg does not go to the side.
- Try to keep your shoulders parallel to the floor.
- You should feel tension in both the rectus muscle and the oblique muscles of the swinging side.
- Perhaps on this exercise you will get tired, but do not relax, watch the uniform lifting of your shoulders.
Lying to the side with outstretched arms.
Starting position:
Lie on your back, bend your legs at the knees, and extend your arms to the side of your legs.
Execution technique:
Using the abdominal muscles, we lift the torso up and to the side, turning the right shoulder towards the left knee, until your hands touch the outside of the left knee.
For a better idea, imagine you want to catch a thrown ball. At the top point, linger for a second. Then slowly return to the starting position. Then start repetition, only turn in the other direction. Two turns - one rep.
Nuances of technology:
- The movement of the torso occurs diagonally, so the tension of the press should not be the same as with straight lifts or when lifting to the side to bent knees.
- There may be some tension in the neck area, if this gives you discomfort, you can place one hand behind your head.
Raising the upper torso, with arms outstretched, lying down (legs at right angles).
Starting position:
We put ourselves on our back, raise our slightly bent legs to form a right angle, arms are also raised up, and the neck is relaxed.
Execution technique:
Due to the tension of the upper press, we raise the chest towards the pelvis, at the same moment, tear off the shoulder blades from the floor and try to reach the toes with your fingers. Take a short pause at the top.
Then slowly lower yourself to the starting position. As soon as you feel that your shoulder blades have touched the floor, begin to repeat the exercise.
Nuances of technology:
- At the initial stage, you may not reach your toes with your fingers, then try to reach as far as possible. After a while, you will begin to perform the full range of motion.
- You may also be visited by such a difficulty as keeping your legs in a perpendicular position. If it's really hard for you, then to facilitate the exercise, you can lean your feet against the wall. But it is recommended to do it without anyone's help.
- Also, if you wish, diversify the exercise, trying to reach with both hands first one sock, then the other - this will allow you to use both the upper muscles and obliques. But at the same time it is necessary to perform an equal amount in both directions.
Lying Upper Torso Raise (legs at right angles).
Starting position:
We sit on our back, bend our legs a little and raise them perpendicular to the floor. We place our hands behind the head and relax the neck.
Execution technique:
The upper section of the press works, due to it we tear off the shoulder blades from the floor and pull the chest towards the pelvis. You do not need to completely fold, although if your stretch allows it, this will only benefit. If not, then try to lift your chest as high as possible.
At the top, pause for a second, then slowly lower yourself to the starting position. After contact with the floor with the shoulder blades, we repeat the exercise. 
Nuances of technology:
- Pay attention to your legs with each rep.
- Also, if you find it difficult to keep your legs perpendicular to the floor, the exercise can be performed near the wall, making support with your feet on it. This makes it easier to do the exercise, which is not gud, so try to do it without the help of the wall.
Lying Upper Torso Raise (Fitted Legs)
Starting position:
We lie down on our backs, we spread our bent legs at the knees as much as possible, something like a butterfly. Place your hands behind your head and relax your neck.
Execution technique:
The upper press works, he raises the torso and pulls the chest to the pelvis, while lifting the shoulder blades off the floor. At the top point, stop for a few seconds, then slowly lower yourself to the starting position. After the shoulder blades are in contact with the floor, repeat the exercise.
Nuances of technology:
- Do not press your chin to your chest, make sure that the distance is equal to your fist. Pressing the chin to the chest comes from fatigue. Focus on the ceiling to provide distance.
- This is a great exercise for you to feel the work of the abdominal muscles. You can load these muscles as much as possible by fixing the body in the upper position for a longer time from 2 to 5 seconds.
Lying with your stomach on the bolster.
Starting position:
Roll over face down, under the stomach at waist level and parallel to the shoulders, place a towel roller. Then lift your body up using your bent elbows.
Execution technique:
We spread the elbows to the sides, while they are bent, slowly raise them and fix the body at the top point, remain in this position for a few seconds, then slowly return to the starting position. In the starting position, feel the relaxation in the lower back, then repeat the exercise.
Nuances of technology:
- At the initial stage of this exercise, do 4 repetitions, and hold at the top point for four seconds. Gradually increase the number of reps to six, then go down to five and increase the holding time to five.
Improper nutrition, stress, depressive conditions, low level of physical activity, heredity, organ pathologies, endocrine disorders inevitably lead to the formation of a fat layer in the abdomen. Exercise is the most effective way to quickly remove deposits on the waist. The best ones are crunches, hanging leg raises, horizontal planks, vacuum. Diet will also help to achieve the desired result in weight loss. Meals should be low-carb, contain a minimum amount of salt and a large amount of water.
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The entire training process for working on the abdominal muscles should be carried out in 3 directions: aerobic training, strength exercise and diet. Only with the simultaneous observance of these conditions will it be possible to quickly pump up the press to cubes, make a beautiful and relief belly.
Cardio workouts are done at low intensity and long duration. The optimal load is considered to be at which the heart rate is in the range of 110-120 beats per minute. In this case, the processes of burning fat will occur as quickly and safely as possible for the health of men and women.
Best aerobic exercise:
| Viewload | Recommendations for implementation |
| Figure skating or roller skating | It is a good way to increase the metabolic rate in the body, start fat burning processes, and improve body relief. During skiing, the ankle and calf muscles of the lower leg receive a great load. Therefore, before getting on skates or rollers, you need to do a good leg warm-up. To do this, you can use toe jumping, rotational movements of the feet, rubbing the surface of the ankle with your palms. It is important that during skiing, part of the leg from thigh to foot is dressed in warm leotards, leggings, socks. The duration of the lesson should be between 30 and 50 minutes |
| Jogging | Jogging should be 2-3 times a week for 10-25 minutes (depending on age, weight, etc.). It is better to perform it 2-3 hours after a light dinner on an empty stomach. Running can also be used as a warm-up before strength training of the abdominal muscles. To do this, you need to do a low-intensity light jog with a duration of 7-10 minutes, then stretch the ligaments and start the main exercises |
| Sports walking | It is an excellent exercise for toning all muscles and internal organs of the body. During sports walking, a large number of calories are burned, body weight is rapidly reduced. Combined with diet and strength training, exercise can help you achieve impressive results in just 1 week. An important condition for the effectiveness of sports walking - its duration should be at least 30-40 minutes, frequency - 3 times a week |
| Swimming | For a very fat girl and guy who cannot run or do most strength exercises, swimming can help reduce body fat and normalize body weight. The duration of the procedure should be about 40 minutes. Frequency - 3 times a week. After swimming, you should definitely stand under a hot shower for 15-20 minutes. This is necessary so that the body does not react to the effects of cold water in the pool by increasing the thickness of the fat layer under the skin. |
| Long walks | An effective way to increase energy consumption and reduce the amount of fat in the body for men and women of age, as well as for people with cardiovascular diseases or pathologies of the musculoskeletal system. The duration of walks should be at least 1.5 hours 3-4 times a week. Ideally, do aerobic exercise 3 hours after your last meal before bed. |
The duration of classes should be increased gradually with the growth of the level of functional training. For obese men and women who are just starting to get acquainted with physical education, it is recommended to walk and swim a lot in the first 2-3 weeks of classes. Running and skating are best left to later in your workouts.
Exercises to do at home
Power loading at home should be done in a multi-rep style. The volume of work within one workout should be at least 10 sets of 15-20 repetitions in each of them. It is necessary to start practicing after a thorough warm-up.
Top 10 Exercises to Help Get the Perfect Body Shape and Lose Belly Fat:
| Nameexercises | Execution method | Illustration |
| Twisting | In the basic version, this exercise can pump up the press in the lower and upper abdomen. In order for other types of abdominal muscles to be involved, the body should be turned in different directions when performing twists. This will achieve a good study of each zone of the rectus and oblique muscles. Execution algorithm:
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| Hanging leg raises on the horizontal bar | The lower section of the rectus abdominis muscle is well pumped. The exercise can be performed both at home and in the gym. You only need a horizontal bar. Sequencing:
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| Lying Leg Raises | They are performed in two versions: the legs are raised in turn or simultaneously. In the first case, the exercise is effective for very fat men and women who cannot lift 2 legs at once. Execution technique:
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| Exercise "Scissors" | With the help of the "scissors" you can pump up the press in the lower part in a short time. An exercise is carried out in 5 sets of 15-18 repetitions in each approach. The correct execution looks like this:
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| Push ups | You can dry the muscles of the shoulders, chest and abdomen, make them more prominent using push-ups performed in a pump (fast) style. To do this, you should take an emphasis on the floor lying (the body touches the surface only with the palms and toes of the feet) and make 25-30 quick lowering / lifting of the upper body. The back during the exercise should remain straight, the abdomen drawn in. |  |
| Pull-ups | Pull-ups on the bar, performed in 6 series of 8 repetitions in each of them, will help to remove folds under the shoulder blades, to reduce the amount of subcutaneous fat in the arms, back and on the abdomen. Execution algorithm:
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| Squats | Basic, multi-joint exercise helps to bring the body into a mode of active fat burning by activating the production of anabolic hormones (testosterone, samotropin). However, to achieve this effect, you must perform at least 25 repetitions in each of the 5 sets. Rest between series should be no more than 1.5 minutes. Sequence of execution:
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| Roller exercise | During the exercise, not only the rectus and oblique muscles of the press receive a powerful load, but also the latissimus dorsi. Reducing the body on a roller requires strong abdominal and arm muscles, therefore it is recommended to perform it for men and women with a good level of athletic training. Implementation technique:
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| Horizontal bar | Static exercise effectively fights belly fat, helps to make a beautiful, relief abs in a short time. Execution algorithm:
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| Vacuum | A good way to reduce waist size is to get rid of "internal fat". To perform the exercise, you should tilt your upper body forward, pull your stomach into yourself with maximum force and stay in this state for 30 seconds. After a minute of rest, it is recommended to do a few more approaches |  |
Exercises for pumping the press, performed at home, may be contraindicated in people with diseases of the musculoskeletal system and the cardiovascular system. Therefore, on the eve of classes, it is recommended to be examined and consult a specialist.
