Functional and strong abdominal muscles are not only aesthetic value in appearance, but also are the key to health. The abs are part of the core muscles, thanks to which the load is correctly distributed throughout the body, and also a healthy position of the pelvis and back is maintained.
What is a press
The press is a body stabilizer, which consists of four muscles: straight, internal oblique, external oblique, and transverse. Different exercises involve abdominal muscles in different ways and help maintain posture and a healthy spine.
The choice of exercises for the abdominal muscles depends on the goals and the condition of the subcutaneous fat and muscles. The relief is drawn when the thickness of the fat fold on the abdomen is less than 1.5 – 1 cm. But it is important to remember that the abdominal exercises pump exactly the muscles, they do not help to lose weight in the abdomen. There is a general rule that the stomach is cleaned only in the kitchen: you need to control what you eat, exclude junk food, and eat a sufficient amount of protein.
The most affordable option for everyone is to go in for sports after waking up and do abdominal exercises at home. The lack of available tools will not affect the effectiveness of the training. At home, exercises are suitable: classic plank, side plank, bicycle, twisting, scissors.
How to quickly build abs at home
The abs can be pumped up as quickly as you are motivated to train, and what the body is capable of. With proper clean nutrition and regular training, the result appears within a few weeks.
Exercise as often as you can: It’s better to do a five-minute workout than nothing. Do each exercise 3-5 sets, repeating as many times as you can. Work until your muscles burn.
Exercises for the press at home
Bench / step exercises.
Raising your legs while lying on a bench with a pelvic lift: lie on the bench on your back. As you exhale, raise your legs 90 degrees. At the top point, contract the abdominal muscles as much as possible and make a powerful push, tearing the pelvis off the bench, lifting your legs straight up. While inhaling, first lower your pelvis down, then your legs to their original position, without touching the floor. Keep your lower back firmly pressed against the bench.
Dead bug (“dead bug”): lying on your back, legs in weight, knee angle 90 degrees. Provide good floor pressure with the center of the sacrum. 1 album sheet should fit in the space between the floor and the lower back. Press on your knees with your palms, and with your knees on your palms, imagining that there is an object between them that needs to be burst. As you exhale, simultaneously straighten your right leg forward and your left arm behind your head, keeping your abdomen tense. While inhaling, return to the starting position and repeat on the left side. Do 3 sets of 20 reps.
Exercises for the press with dumbbells and rubber bands
Russian Twist: Sitting on your sit bones, keep your loin round and your knees at a 90-degree angle. Hold a dumbbell (select the weight as you see fit) in front of you on bent elbows. As you exhale, unfold the body, while simultaneously taking the projectile to the side (behind the thigh). Maintain axial extension behind the crown of the head.
Twisting to the toes: lying on your back, arms straight in front of you, palms together, socks facing you. You can work without equipment, with dumbbells, or using an elastic band. When working with an elastic band, place it on your feet. Keeping the elastic band stretched, as you exhale, twist upward, with each lift, touch your socks with your palms, lifting your shoulder blades off the floor. When working with dumbbells, grab one in your hands and continue twisting towards your toes, making it difficult to lift with additional weights. Exercise at maximum speed for 3 sets of 20 reps.
Exercises for the press for girls
Many girls are interested in how to keep the waist and tighten the lower abdomen. It is the transverse muscle that is responsible for the slender waist. To connect it to work, you need to do the exercises consciously and under control. To do this, do not allow the “house” effect. During the exercise, your abdomen should remain compact and contract (“pulled” by the transverse muscle) as you exhale. The above “dead beetle” exercise is perfect for the female audience.
Exercises for the press for men
Guys have more developed muscles of the back and upper limbs. We recommend that men use more weight and resistance. Exercises such as leg raise in a suspended position on a horizontal bar are perfect. In this position, the abdominal muscles are constantly tense and forced to cope with the weight of the legs. It will stretch and strengthen your back and arm muscles. For more effect, you can add weight to your legs.
If you want to, you can go in for sports during working hours and perform simple abdominal exercises while standing.
Plié bends wide leg stance, toes looking to the sides, knees looking and moving in the direction behind the toes. The back is straight (imagine that you will make a movement along the wall), palms on the back of the head, elbows looking from the side. Tilt to the right while maintaining axial extension (always reach up with the crown of the head). While bending over, try not to fold your right side (for this, imagine that you are going around the ball with your ribs). As you exhale, return to the starting position by contracting the left side. Do 3 sets of 15-20 reps on each side.
Twisting the body in a jump: stand up straight, arms crossed at chest level, lower back slightly rounded back. As you exhale in a jump, turn the lower part of the body (from the toes to the pelvis) to the left, and the upper part to the right (leave your gaze in the center). With each jump, change sides, accompanying the movement with an exhalation. Land on your toes and soft knees. Do 4 sets of 30 seconds each.
The abdominal muscles recover quickly, you can train them at least every day and without equipment. The main thing is desire, regularity and correct technique. A healthy and fit body is only in your hands.
27 Sep 2021