The most effective abdominal exercises for men. A set of exercises for the press for men and women: schemes for the best ways to pump up cubes The most effective exercises for the press

If you really need to pump up a strong press and achieve a beautiful and flat stomach, this collection of exercises will greatly facilitate your task. The topic of the article is exercises for the press. Here are ten of the most effective exercises for the abdominal muscles. These are very practical exercises that will make absolutely all the muscles in your waist work. And the result will depend only on diligence in training. These exercises can significantly speed up the process of losing weight in the waist area if you follow the right principles in nutrition.

My exercises are equally well suited for both men and women, with rare exceptions.

Exercises for the abs. Top ten.

Why these particular exercises? And why are there only ten? I learned about the effectiveness of these exercises for the abdominal muscles from my own practical experience of training and working as a trainer. It is these exercises on the press that have proven their high effectiveness in dozens of training programs completely different people. We have used these exercises with clients to pump up powerful cubes when gaining mass and effectively reduce weight in weight loss programs. Of course, when gaining mass, we used additional weight behind the head or hooked it to the legs. And in weight loss programs, we rocked the press with supersets, trisets and circular workouts. But more on this in a separate article on training the abdominal muscles. It will feature other, no less effective exercises.

And now about the exercises and how to use them. Try to carefully read the descriptions of the exercise technique so as not to lose effectiveness!

And you do not need to use all these exercises at once. It is enough to choose 2-3 and perform them according to the prescribed scheme of approaches and repetitions 3-4 times a week. Better in a day.

Among all other abdominal exercises, this is the most common and effective. But only if you do it right!

Twisting lying. Start.
Twisting lying. Finish.

Performance: lie on the mat, hands behind your head, bend your knees.

It is necessary to take in air and stretch the chest. Then, as you exhale, lower your chest and slightly raise your body, tearing your back off the floor.

Most importantly, when performing the exercise, the length of your abdominal muscles should change. When twisting, they should shorten and contract as much as possible, when returning back, they should lengthen and stretch. Do not try to lift the body too high when performing twisting. This is not required.

Pay attention to the position of the head and hands. Do not pull your head with your hands! The head rests freely on the palms and rises only slightly along with the body. Look up. Keep your elbows out to the sides at all times.

Twisting is usually performed in slow motion with full amplitude - 3 sets of 12-25 repetitions.

sitap

Situp - this exercise for the press came to us from CrossFit. Very effective, but it will be more difficult than twisting.

Sitap. Start.

Sitap. Finish.

Performance: lie on the mat, bend your knees, stretch your arms towards your head.

Raise your arms vigorously and quickly pull your body behind them to be in a sitting position, as shown in the photo. Do a body lift as you exhale. Then, while inhaling, slowly return to the starting position. Sitap should be performed without pauses, continuously raising and lowering the body. The same rule of contraction and stretching of the abdominal muscles applies here as in the twisting exercise. Stretch your abs when you lie on the mat and contract as much as possible when you sit.

If your legs come off the floor when doing a sit-up, you can catch them on a fixed support: a sofa, a closet, a simulator, etc. Or ask a training partner to hold your feet while you complete the set.

Sitap is performed at a fast pace in 3 sets of 15-25 reps.

Pulling the knees to the chest on the horizontal bar

Most likely, this exercise for the press will not work for most women, since it is necessary to perform it in the hang on the horizontal bar. This requires strong hands. But if, nevertheless, the ladies dare to do it, I recommend using special gloves so as not to get calluses on the palms.

Raises bent legs on the horizontal bar. Start.

Raises bent legs on the horizontal bar. Finish.

Performance: it is necessary to hang on the horizontal bar so that the legs do not touch the floor. The abdominal muscles should be relaxed and stretched.

As you exhale, vigorously pull your knees to your chest while bending your knees. Hold this position for a moment, feeling the tension and contraction of the abdominal muscles. Then slowly, while inhaling, return your legs to their original position. Perform leg raises continuously, without long pauses between repetitions.

When performing leg raises, body swing inevitably occurs. Don't try to eliminate it. On the contrary, it is a very useful training factor that significantly complicates and develops your abdominal muscles.

Leg raises on the bar are done at an average or slow pace - 3 sets of 12-25 repetitions, depending on your level of training.

Oblique twists

This version of the twisting exercise is very useful not only for the abdominal muscles, but also for the oblique abdominal muscles, on which not only the appearance of the abdomen, but also health depends. Plus, it's a great flexibility exercise! And don't worry if you don't get it right right away. Flexibility and exercise technique are developed gradually.

Oblique twists for the press. Start.

Oblique twists for the press. Finish.

Performance: lie on the mat, hands behind your head, bend your knees. Then gently lower your legs to the side so that one thigh is firmly on the side of the floor. As a result, you should be in a position that resembles a lightning bolt when viewed from above.

As you exhale, try to lift the body, focusing on the contraction of the muscles of the side of the waist, located on top. The rise of the body can be quite insignificant if you have not done such twists before. But the main thing is to feel the contraction and tension in the muscles of the lateral part of the waist - the oblique muscles of the abdomen.

Perform continuously 12-25 contractions on one side, and then, changing position, on the second. This counts as one set of the exercise. An important point: try to achieve symmetry in execution for each half of the body. It is especially important to achieve symmetry in sensations.

Oblique twists are performed in slow motion - 3 sets of 12-25 repetitions on each side.

Lying Straight Leg Raises

Raising your legs while lying down is very helpful if you have insufficient lumbar lordosis. And, on the contrary, give up this exercise if your lumbar lordosis is too pronounced, and during the exercise you feel tension in the lower back.

Lying straight leg raises. Start.

Lying straight leg raises. Finish.

Execution: lie on the mat, feet together. Raise your head off the floor and bend your elbows as shown in the photo. If it is difficult to hold the head, place your hands behind the head and hold it with the palms of your hands.

Gently raise and lower your straight legs, lightly touching the floor with your heels. Exhale as you raise your legs, inhale as you lower your legs.

Once again, I note that the exercise is performed smoothly - 3 sets of 12-25 repetitions.

plank

This is the most famous static exercise for the press. By the way, the bar trains not only the abdominal muscles, but also many other muscles of the whole body. Plank perfectly develops and perfectly dries the body (relieves extra pounds).

front bar

Execution: get on all fours, and then take the plank position, standing on your elbows.

It is necessary to hold out in this position for 30 seconds or more. Usually no more than 2 minutes is recommended.

Pay attention to the evenness of the body and pay attention to the sensations in the lower back. If tension appears in it when performing the bar, temporarily abandon the bar. You first need a lumbar lordosis correction.

The bar can be performed in 3 sets of 30-120 seconds.

Combination crunches

This ab exercise consists of two different movements combined into one. Bicycle kicking and body rotation with hands behind the head. It turns out a very powerful and effective exercise that develops the press, hips, oblique abdominal muscles!

Combination crunches

Execution: lie on the mat, hands behind your head.

Begin to perform foot movements that mimic the rotation of the pedals of a bicycle. At the same time, supplement them with rotational movements of the body so that when you pull your left knee to your chest, you can touch it with your right elbow. Conversely, when the right knee is pulled up to the chest, touch it with the left elbow.

You can breathe in the exercise arbitrarily, as convenient. If only you had enough breath until the end of the approach.

Combination crunches are usually performed in 3 sets of 12-25 reps per leg. That is, in total, 24-50 movements should be obtained.

I bet no trainer ever showed you ab exercises like this! And absolutely in vain. This exercise combines a good stretch of the muscles and their powerful contraction.

The fold in an emphasis lying. Starting position.

The fold in an emphasis lying. Press stretch.

Execution: take a prone position, as for push-ups.

Perform the fold by lifting the pelvis up and feeling the contraction of the abdominal muscles. Then gently lower the pelvis down, feeling a good stretch in the abdomen. At the same time, try to keep your legs straight. Continue to gently raise and lower your pelvis while contracting and stretching your abdominal muscles. In this exercise, the abdominal muscles work with the widest amplitude of all known exercises.

If you feel tension or pain in the lumbar region, stop the exercise for a while.

The fold in the lying position should be performed smoothly - in 3 sets of 12-25 repetitions or more.

Lifting straight legs in the hang on the horizontal bar

This is another purely male exercise for the press, performed in the hang on the horizontal bar. Raise straight legs to touch the crossbar! This is one of the hardest ab exercises in our collection. But also one of the most effective!

Raises of straight legs on the horizontal bar. Start.

Raises of straight legs on the horizontal bar. Finish.

Fulfillment: hang on the horizontal bar. Feet should not touch the floor.

Vigorously lift your straight (or almost straight) legs forward and up until they touch the bar above your head. Feel how the abdominal muscles tense and contract. Then slowly, under control, lower your legs down. Repeat as many times as needed. Exhale as you raise your legs, inhale as you lower your legs. Exhaling helps contract the abdominal muscles more strongly.

Consider the appearance of body swing as an additional training factor. Swinging can make leg raises easier or harder. Catch the right moment and use it to develop the abdominal muscles.

Straight leg raises should be done in 3 sets of 12-25 reps, depending on fitness level.

Running in an emphasis lying

A fairly simple but very effective exercise, especially when used in combination with other ab exercises and in circuit training.

Execution: take the emphasis lying down, as for push-ups. Pull the knee of one leg to the chest and take the lunge position, leaning on both legs. Then quickly, with a jump, change the position of the legs to the opposite. Continue until you have completed the desired number of repetitions.

Breathe voluntarily to be comfortable.

Running in an emphasis lying is performed in 3 sets of 50 or more repetitions. Reps are counted for each leg movement.

As an option, do a run in an emphasis lying down without touching the floor with a leg extended forward.

Abs exercises and how to use them

Thus, in your training program, insert no more than 2-3 exercises for the press.

Perform them at the very beginning of the workout - for warm-up - or at the end of the session.

Do each exercise for the abdominal muscles in 3 sets of 12-25 repetitions, unless otherwise suggested. Some exercises make sense to do in 30-50 repetitions or more.

Do exercises for the press no more than 3-4 times a week. Every day is not an option, because the press is the same striated muscle as all the others. And they need to be able to recover.

Remember to balance your abs workout with glute and back exercises. Don't forget the oblique muscles too.

If some abdominal exercises cause lower back pain

That happens. Most likely this indicates that you have too much lumbar lordosis. This is especially evident with various leg lifts in the prone position.

What to do? Check your lumbar lordosis with a special one and take the measures described in it: develop flexibility, replace abdominal exercises with other suitable analogues. Check with your trainer or doctor just in case.

I hope you enjoyed my selection of exercises for the press! I will be glad to comments and questions.

A beautiful, flat, pumped up tummy is the basis of attractiveness and the final chord in the development of your athletic body. Even in the absence of pronounced muscles on the arms, tightened hips, it is a well-developed abdominal region that will give the desired effect. Initially, only men were engaged in working out the abdomen, but since the middle of the 20th century, women have also picked up the trend towards creating a slender, athletic body. And today, abdominal exercises are considered one of the most popular and effective.

You can pump the abdominal region both at home and in the gym using special equipment (dumbbells, horizontal bars, bench). Motivation and focus on success will definitely do their job. And in combination with some kind of diet, for example, "", you will achieve results in the shortest possible time. But let's start with training, get acquainted with the best exercises and learn how to perform them correctly.

To download or not to download? This question is of interest to many men and women who once decided to lose a few extra pounds, returning their body to its former harmony and attractiveness. Actually the answer is obvious. From childhood, adults, teachers put into the head of children how important it is to work out the abdominal muscles. This is not only aesthetics, but also many other advantages:

Correct posture. The problem of a curved spine has not bypassed almost anyone today. Every second person stoops for various reasons, which not only does not add beauty to the image, but also negatively affects the work of internal organs. It is a well-pumped press that allows you to always maintain the torso in an upright position.
Normalization of the work of internal organs. Competently performed exercises, taking into account the recommendations of specialists, allow the body to be saturated with oxygen. Blood circulation is restored, which has a positive effect on the functioning of important internal systems.
Slimming. First of all, active fat burning is noted in the process of performing active movements. The muscles of the press perfectly expend excess calories, while reducing appetite several times. Constant muscle tone helps keep the stomach from overstretching. Therefore, a person is saturated faster and does not overeat.
Benefits in childbirth. Pumped up muscles, combined with proper breathing, help to give birth easily and quickly. But, it is very important to perform the exercises without excessive zeal or fanaticism. Health training does not require serious effort. They are slow and gradual.

The abdominal muscles are a serious topic for modern men and women. Before you start looking for a set of exercises for home or sign up for classes with a trainer, you need to at least superficially get acquainted with the anatomical features of the area that needs to be worked out. The foundation that you need during training is the muscles that make up the stomach and what they are responsible for. There are four muscle groups:

Straight muscle. It completely crosses the tummy (from top to bottom) - starts from the chest and reaches the crest of the pubic bone. Throughout the muscle is divided by one vertical tendon fiber into two parts, as well as several horizontal ones that cross it across. It is because of the tendons that after thorough pumping, the so-called "cubes" appear on the stomach. The main purpose of the rectus muscle is to bend the body in the lumbar region.
External oblique. This superficial muscle, starting from the side of the chest, stretches as a continuation of the external muscles of the intercostal space, as if covering the costal part. It is attached by means of special teeth to eight ribs, from which it begins to divide into bundles. The muscle is intended for bending the spine, turning the body. If you need to turn to the right, then the left muscle works, when moving to the left, the right muscle is activated. This muscle is the largest of all, therefore it clearly stands out when pumping.
Internal oblique. It is located immediately below the outer spit. It runs obliquely through the abdomen from the pelvic region to the chest. Muscle fibers run oppositely, respectively, diagonally. Purpose - rotation of the body and turns (to the side where the muscle directly involved in the movement is located).
transverse muscle. It lies inside the abdominal region, runs horizontally along the sides. It is she who is the basis of the third, deepest muscle layer of the abdomen. The transverse muscle during pumping does not affect the aesthetics, but it should be worked out. Muscle fiber holds the internal organ systems.

The structure of the muscles in the representatives of the female and male half is no different. Only the size and structure can vary, taking into account the characteristics of the organism, human genetics. In some cases, the number of cubes may also differ.

Having studied the structure of your abdominal region, you can do the complex of exercises itself, the technique for their implementation. It is important to follow a few simple rules so that the planned workout is not only safe, but also as effective as possible:

Before any class, we do a warm-up. You should definitely spend time warming up all muscle groups, not just pumped ones. This will avoid injuries during training, various sprains and make the process more efficient and effective.
We do it at the “right” time. It is best to train in the morning. It is during the morning-day hours that the maximum number of calories is burned - the fat burning process is much more intense. Under the prohibition of training immediately after waking up or in the evening, when the body either has not yet woken up, or is already so tired that it is not able to normally take physical activity.
It is strictly forbidden to combine training with meals. There should be at least one hour between meals and exercise. This applies specifically to nutrition before the training process. After completing a set of exercises, do not eat for two hours. Diet should be given special attention. Neglect of this rule can lead to unpleasant consequences in the form of serious diseases of the gastrointestinal tract.
We place emphasis on quality. Don't get hung up on quantity. Each movement should be performed with the highest quality, according to the accepted technology. It is better to do fewer repetitions, but competently. Overloading yourself and your body is dangerous to health. The effectiveness of training decreases and overwork occurs faster.
We maintain regularity. How to achieve the desired result? Only regular workouts according to a clearly drawn up schedule will help to work out, pump up the abdominal muscles. 3-4 lessons per week are enough. You can't practice every day. The body must rest.
We adhere to proper nutrition. A well-designed diet is the basis of health, successful pumping of muscles and quick obtaining of the desired results. Particular emphasis during classes at home or in the gym is done on the use of foods rich in protein. It is best to exclude fried, flour, salty and sweets from the menu.
Strict adherence to technique. Each exercise has its own algorithm of actions. You can understand that the movement is performed correctly by a slight burning and burning in the area being worked out.
During training, we strain our muscles. The pumped area must be constantly tense. Thus, you will achieve an improved study of each section of the abdominal press.
Let's not forget about breathing. Many neglect this rule, but in vain. Most of the exercises are done while inhaling. The end or return to the starting position is always accompanied by an exhalation.
Gradual increase in load. The number of repetitions in the approaches should be increased gradually. You can not immediately perform the maximum volume. Untrained muscles can be injured.
Visit doctor. If there are some diseases in a chronic course, then it is better to visit a doctor before training, consult on possible ailments, deterioration. If serious violations are detected, the program will have to be abandoned.
We don't slow down. You can not reduce the number of repetitions and the intensity of training. To achieve results, you need to work hard and actively. Overcome your laziness, set a goal, and work until you are satisfied with the reflection in the mirror. You yourself will not notice how sport will become the meaning of your life, its indispensable component.

The training program for the abdominal muscles is compiled taking into account the goals, characteristics of the physical development of the future athlete and the volume of body fat. It is worth noting that a beautiful relief can be obtained if the thickness of the fat layer is at least one and a half centimeters. Therefore, classes have a focus on only two main goals:

Reduction of subcutaneous adipose tissue. Fat burning in a certain area is a common misconception. Fat deposits in the process of training go not only from the press area. Hips, arms, face also lose weight. If the thickness of the folds is more than 2-3 centimeters, then the training process should begin with cardio loads and the use of safe fat burners, but only on the days between strength training.
Muscular hypertrophy. In simple terms, this is the transformation of cubes, their increase in volume. If you are planning maximum study, then each exercise is performed no more than 15 times in one approach. If the training is focused on endurance, then the number of repetitions can be increased.

Not everyone has the opportunity and free time to visit gyms. In this case, we bring to your attention the following exercises on the abdominal region, which should be given special attention. Some of them are quite simple, others are more difficult. Trying, trying, over time you will choose the most optimal complex for yourself, which will make you feel much more cheerful and better.

It is recommended to include in your own program from 4 to 6 exercises performed in three sets. Rest between them should not exceed one minute. Thus, training will bring maximum benefit to the body, and the press will constantly feel the load, gradually being worked out and acquiring ideal outlines.

Lie down on your stomach on the surface. The legs are fully extended, and the arms are bent at the elbows and placed directly under the shoulders vertically. We cross the palms in the castle.
We spread our legs shoulder-width apart.
We strain the abdominal area as much as possible, rise on our toes, lifting the body from the surface. We form a straight line, starting from the head and to the heels.
We fix in this position and try to hold out as long as possible. 20-30 seconds is enough to get started. Over time, increase the time of standing in the bar.

We accept the starting position - the bar (we become, as indicated in the upper exercise).
We shift the weight on the forearms with the formation of a straight line from the head to the ankles.
We strain the muscles in such a way as if we are expecting a punch in the stomach.
Gently, slowly raise the body up, gradually unbending the arms. We hold the adopted position, and again return to the starting position with an emphasis on the forearms. Repeat again with a full lift the desired number of times.

We sit on the gym mat. The legs are bent at the knees, the feet are on weight.
We stretch our arms, fold our palms and pull forward as much as possible at chest level.
Having fixed in this position, we strain the press, and begin to make turns with the body to the right.
Turning around, hold for a couple of seconds, then relax and return to the beginning. Similarly, we repeat on the other side.

We take a prone position. We press the back as much as possible to the surface, we strain the press.
We put our hands behind our heads. We pull the legs to the chest, approximately to an angle of 45 degrees.
Raise your back off the floor. The shoulder blades should be on weight. We do not stretch the neck, but leave it in a relaxed state.
Under the tension of the press, we straighten the right leg in weight, and turn the body to the left. Pull the right elbow towards the left knee. We slowly return to the starting position.
Alternate arms and legs, do repetitions the required number of times.

To perform this movement, you must assume the bench press position.
The palms are placed directly under the shoulders.
The body should be straight, forming a straight line from the heels to the top of the head.
We squeeze the muscles, bend the leg at the knee and press it to the chest. Be sure to keep the back straight, do not relax the abdominal region.
After completing the movement, we return to the starting position, and repeat on the other leg.

We lay down on a gymnastic rug, raise our legs so that a right angle is formed.
We stretch our arms to the sides and put our palms on the surface.
We strain the muscles of the press, we begin to raise the hips up.
Together with the raised hips, we pull the legs to the chest.
We hold this position for a couple of seconds, then lower ourselves.

We take a horizontal position. We stretch our arms along the body and put our palms on the surface.
Bend your knees at an angle of 45 degrees. We pull to the chest. This will make it easier to perform the exercise for the press at first.
Then we raise both legs as high as possible while simultaneously tensing the abdominal region. The lower back should remain motionless on the floor.
Slowly, slowly lower the left leg first. We make the maximum lowering - no more than a few centimeters should remain before touching.
Returning the left leg, we begin to lower the right (at the same time).

We get up on all fours, in the so-called “doggie” position.
We take the deepest possible breath.
We pull the stomach in.
We fix in this position for 30 seconds.
We relax the stomach.
We repeat again.

Of course, the abdominal muscles can be trained at home, but if the opportunity arises, it is best to visit gym, where not only an experienced trainer will come to the rescue, but also all kinds of equipment, starting with a classic bench, ending with dumbbells, horizontal bars, special tables, etc.

The most effective exercises for working out the press should be combined with a competent diet. In this case, the specialist will help not only with the execution technique, but also with the preparation of the correct daily menu. The following set of exercises will help any man and woman to make their stomach flat and incredibly embossed.

We sit on an inclined bench. The back and pelvic part should be (lay) on the surface. We fix the legs with a special roller on the simulator. We hold our hands straight in front of us or cross them behind our heads.
We start lifting from the head and shoulder girdle. We rise as if we are twisting. We try to bring the chest as close to the knees as possible. We make sure that tension is felt in the abdomen.
Having reached the maximum possible point when lifting, we linger for a couple of seconds, and return to the starting position. It is important that the back, when lowering, does not touch the bench, but is at a small distance from it.

We get on our knees. We look directly at the simulator. With hands bent at the elbows, we grab the handle of the block.

We take a deep breath, while exhaling, tensing the abdominal muscles, pull the body along with the block down. The movement is somewhat reminiscent of a bow. We apply maximum force for this.
We return to the starting position.

We accept a hanging position on the horizontal bar upside down.
Keep your back straight, throw your hands behind your head.
We take a deep breath, on the exhale we begin to twist, slowly lifting the body of the body up. The buttocks also rise slightly.
When inhaling, we also slowly lower the torso. We make sure that the body does not swing.

We accept a hanging position on the horizontal bar or at the stop. Legs down, should be straight.
We take a deep breath, and as we exhale, we raise our legs until they reach parallel with the surface.
We linger in the accepted position for a couple of seconds, and gently return to the starting position.
Perform exercises without weights. But, if it seems easy to implement, additional weights can be used. To take them or not depends on the level of initial training.

We become sides to the simulator. We hold the block with the right hand, while the left helps her.
We turn the upper body with a slight inclination, pull the block as far down as possible towards the left leg.
The exercise is performed through the oblique abdominal muscles, so tension should be felt in this area.
After lowering, we return to the beginning.

We take in hand gymnastic roller, we kneel down and pull our hands with the inventory forward (it should be located directly under the shoulder girdle in the initial position).
We take a breath, and begin to slowly roll the roller forward, slowly stretching the body. An important condition is that the body should not touch the surface.
We move forward with the inventory to the maximum. We fix in this position for a couple of seconds, then also slowly return to the starting position.

We lean on the fitball with our backs, we press ourselves as much as possible. We bend our legs at the knees, put our feet on the surface. We cross our arms on the chest.
We begin to slowly lower until a slight pain or burning sensation begins to be felt in the abdomen.
Then we perform twisting according to the principle of an exercise performed on an inclined bench.

Starting position - the shins are located on the gymnastic ball, the arms are straightened and lie on the floor, the body is parallel to the floor. Buttocks in this case do not sag.
Slowly we begin to “roll” the fitball under the ankles. Be sure to keep your back perfectly straight during the process.
We fix in the accepted position, return to the starting position.

After the set of exercises has been successfully completed, it is necessary to take a few minutes at the end of the lesson to stretch the worked muscles. This is a very important stage, which is strictly forbidden to neglect. During the training process, muscle fibers are constantly contracting. Until they are fully restored, relaxation takes a fairly long period of time, and stretching allows you to reduce it several times. The main condition is compliance with all the rules:

In the process, we think about something pleasant, do not load our head with unnecessary heavy thoughts.
Don't get carried away with the process. Stretching is carried out to mild pain, which does not cause any discomfort.
We stretch statically, without rushing.
Do not forget about calm, even breathing - this is the key to a successful completion of the workout to work out the press.

How to "stretch" correctly

During stretching, we work absolutely all muscle groups.

Circular movements of the head clockwise and counterclockwise.
Head tilts to the side.
Tilts of the head in different directions with further pressure on it with a hand (30 seconds are performed).

We lay down on our backs. We straighten our arms and take them back. We raise our legs, throw them back behind our heads, trying to reach our toes to our fingertips. We lie in this position for several minutes.
In a standing position, we cross our arms behind our backs in the castle. We begin to lower the body until a right angle is formed with the legs. The back should remain straight.

We make swing movements with our hands.
We raise our hands above our heads and fasten them into a lock. In this position, we bend to the sides, as deep as possible.
Raise one arm, bend at the elbow. We lower the forearm behind the head, and with the other hand lightly press on the elbow.

We put our feet shoulder-width apart. We make inclinations, trying to touch each foot separately.
We sit on the floor, legs are straightened. We pull the heels and toes as far forward as physical fitness allows.
We sit on a gymnastic mat, spread our legs as wide as possible. We make slopes. We try to bend as deeply as possible, touching the forehead of each knee in turn.
We take a horizontal position. Raise your legs up and spread them to the side as much as possible. We fix this for 40 seconds.

We lay down on the floor. Legs are straightened. We bend our arms at the elbows. Slowly, we begin to pull up the chest and shoulder girdle, without lifting the elbows from the surface. We hold this for 15 seconds. Then slowly we lay down back on a surface.
We sit cross-legged. We raise one hand, and put the other on the thigh. We make tilts to the side with a lowered hand. Change limbs and repeat again.

A guaranteed result is an integrated approach to business. It’s not enough just to rearrange your schedule, change your diet. You need to exercise regularly. To increase the effectiveness of training, experts recommend that novice athletes take into account and take into account the following recommendations:

A set of exercises aimed at working out the press should include an average of 6 different exercises. The frequency of repetitions primarily depends on the initial physical fitness of the person. Experienced trainers recommend doing 3-4 sets of 10-15 repetitions. The maximum allowable number of repetitions can reach 20. We look at our condition. After completing your “norm” for one exercise, you should not fall from fatigue.
We use the interval load method. What it is? According to it, active muscle work is carried out according to the scheme of 30/40/50 seconds with rest breaks lasting no more than 10 seconds. This approach to training allows the waist and stomach to lose weight much faster and more efficiently, acquiring the desired shape and shape.
From with a special diet should be abandoned. It is intended for professional, performing athletes, but not for beginners and those who just decide to lose weight. In this case, just proper nutrition with a balanced diet will be enough.
To avoid sagging skin, flabbiness, we combine sports activities with various cosmetic procedures. You can go for a massage, peeling, visit a bath, sauna, etc. Thus, you will not only achieve the desired result, but also maintain skin tone.

Work on your body requires a serious approach. A beautiful, slender figure is not only thin legs, arms and the absence of “appetizing” cheeks, but also a flat tummy.

For most modern men and women, the abdominal region is considered the most problematic area. If you also suffer from sagging sides and an ugly, hanging belly, then stay on our site. Make up a complex of the proposed exercises, change your eating style. The result will definitely surprise you, and will delight you for more than one year.

A healthy lifestyle is great. You will definitely like it.

Classmates

It is often believed that the best exercise for the press is this. Peter Francis, professor San Diego State University, set himself the task of using scientific methods to answer this question and determine the most effective exercise for the press.

His study (1) assessed the effects of 13 of the most popular ab exercises on direct abdominal engagement. With the help of equipment for electromyography, the load in the upper, lower and lateral groups of abdominal muscles was measured. In addition, all three dozen participants in this scientific experiment measured the load in the muscles of the thighs to determine if the movement was performed by the muscles of the legs.

Fitseven has already written about this - we recall that often exercises for the press are performed fundamentally incorrectly, and the load from the abdominal muscles is shifted to secondary muscle groups (for example, on the legs or on the lower back).

Effective exercises for the press

Each subject of the above study performed 10-12 repetitions of a certain abdominal exercise, strictly following the rhythm of two seconds for lifting and two seconds for lowering the body - we recall that an excessively fast pace of exercise definitely reduces the level of involvement of the abdominal muscles. The impact of each of the exercises was determined both on the rectus muscles of the press, and on the lateral and oblique muscles of the abdomen.

The result of the impact of each exercise on the abdominal muscles was compared with classical twists. If the exercise score was defined as, for example, 200 units, this means that the exercise involved the abdominal muscles twice as effectively as crunches (100 units). If the result was 50 units, then the exercise is twice as bad.

Exercise “Vacuum of the abdomen”

Separately, we will make a reservation that was not included in the structure of the study, since it involves muscles in the work, it is quite difficult to measure the work of which using the electromyography method. Recall that with the correct implementation of the “abdominal vacuum”, not only the internal muscles of the press and body, but also the muscles of the diaphragm are included in the work.

In other words, although this exercise definitely develops the abs and makes the stomach much more elastic, the effectiveness of the vacuum for the press is due more to the development of neuromuscular connections and the general strengthening of muscle tone than direct hypertrophy of the muscle fiber.

Press: rating of the best exercises

Below are the results of a comparative study of popular abdominal exercises. It should be noted that although the primary task was to determine the best exercises for both the rectus abdominis muscles and the lateral press, in the end it turned out that only extremely well-trained people can isolate a certain zone - this is almost inaccessible to beginners. That is why it has its own characteristics.

The best exercises for the rectus abdominis

Exercises for the lateral muscles of the press

7 best exercises for the press

1. Exercise "Bicycle"

2. Leg raises

3. Twisting with a roller

.

6. Exercise "Planck"

7.

Abs exercises for men and women

Despite the fact that the structure of the abdominal muscles in men and women is exactly the same, the strategy of his training is still different, since the implementation of multi-joint basic exercises with a serious working weight, the press also indirectly develops - as a result, the classic twists seem to be excessively light for most male athletes.

On the other hand, hanging leg raises or even the aforementioned roller crunches will be completely out of the question for most girls. That is why we recall once again that the universal "best exercise for the press" simply does not exist, since each trainee has his own level of physical fitness.

Best abs exercises for men

Hanging leg raises
Roller curls
Exercise “Bicycle”

Best abs exercises for women

Lying twists
Plank and abdominal vacuum

Are the upper and lower abs separate?

As Fitseven mentioned above, the scientific study also showed that most of the subjects were unable to separate the involvement of the upper and lower abdominal muscles during exercise. The movements, in fact, were performed due to the participation in the work of all parts of the abdominal muscles and the muscles of the body at the same time.

However, this does not mean at all that it is impossible to accurately load the lower part of the press. This only shows that an average trainee is not able to concentrate on engaging certain sections of the press in the work - no matter what exercises he performs. At the same time, it requires a special training technique and a high level of feeling that the abdominal muscles are involved in the work.

Another myth indirectly disproved by this study is the super-effectiveness of the ab roller. Even though roller exercises show slightly more ab engagement than regular crunches, it's easy to see that there are more effective abdominal exercises out there.

Among other things, it is important to mention that when performing twists on the press with a roller, it requires a fairly serious level of development of the abdominal muscles - if the muscles are too weak, then the main load will go to the arms and lower back. The result, in the end, will only be pain in the back and neck, and not at all a pumped press with cubes.

Press exercises: summary

No machine or ab roller will be as effective as regular hanging leg raises or a bicycle exercise performed at a slow pace and with perfect technique.
It is quite difficult for most intermediate trainees to separate the work of the upper and lower sections of the abdominal muscles - especially without the ability to consciously strain certain sections of the press.
Exercise “vacuum for the abdomen”, although it makes the press stronger, but not due to hypertrophy processes.

Scientific sources

Peter Francis, Ph.D, Biomechanics Lab at San Diego State University,

Effective exercises for the press, which will be recommended to you in this article, have two obvious advantages: they can be performed both in the gym and at home. This is undoubtedly, for some, it can be a very important advantage - after all, not everyone has the opportunity to visit the gym on a schedule. Also, to perform these effective exercises for the press, you do not need any additional equipment: only you, an exercise mat and your desire.

The second plus is that these exercises for the abdominal press are universal: they are suitable for both women and men. And if you apply them.

But let's digress a little and start with the basics. Why do we need abdominals? Strange question, you might say. But still.

Trained abdominal or abdominal muscles expands the possibilities of your body and its movements related to balance, load distribution, rotational movements. All of these movements include the very best ab exercises.

All professional athletes from basketball players to hockey players or soccer players base their physical training on working out the muscles of the abdomen and increasing its strength. It is clear that athletes do it for the sake of sports achievements and outstanding results. But why do press exercises need those who are not professional athletes, but ordinary people?

In this case, there may be several reasons. Or rather, two. The first is getting beautiful flat stomach or press cubes. Another reason may be related to weight loss and in particular for the purpose of burning belly fat.

Turning to the set of exercises for the press, it should be noted that not all people are created equal. This means that in order to achieve the same result, different people need to make different amounts of effort. This should also be taken into account when using a set of exercises for the press.

It should also be noted that all exercises on the press fit into the movement in three planes: sagittal, frontal and transverse. Performing these movements in a circular cycle inevitably leads to the loss of belly fat.

Now you don't have to tire yourself with just endless standard crunches - these effective ab exercises will diversify your workout and are guaranteed to get a beautiful flat stomach.

And before starting the exercises, in order to prepare the muscles for the lesson, I la warm-up.

1. Russian twist (Russian twist)

The Russian twist is a great basic workout that targets the abs, obliques, and lower back.
part of the lower back through a pivoting movement on the torso.

Order of execution

Sit with knees bent, heels resting on the floor
Tilt your torso back slightly, engaging your abs, and arch your chest toward the ceiling to
straighten your spine and flatten your back. We find a balance so that the legs keep on weight with a dot
buttocks support
Hold any weight in front of your chest and rotate your shoulders left and right, twisting as much as possible
back.
Turn left and right - one rep

Please note: there is a simplified version of this exercise - you can leave your feet on the floor and do the exercise without additional weights in your hands.

An example of the Russian Twist exercise in the video:

2. Pulling opposite arms and legs (Opposite leg and arm raise)

This movement strengthens the muscles in the buttocks and abdominals, and stabilizes the muscles around the spine. This helps relieve pressure in the lower back.

Start on all fours, aligning your knees under your hips and your wrists under your shoulders.
Raise and straighten your left arm to shoulder height and right leg to hip height Hold for two counts
After that, change the arm and leg to the opposite
Do 15 to 20 repetitions, alternating sides.

And now an example of the exercise stretching opposite arms and legs in the video:

3. Reverse crunch

Increasing the tone of the lower abdomen can be difficult, but. The reverse crunch is a basic exercise that engages the lower abdominal muscles and is a great way to build muscle strength.

Place your hands on the floor with your palms down, spread your arms 10-15 centimeters apart for support Bring your knees to your chest, flexing your abdominal muscles and lift your buttocks off the floor while maintaining a constant knee angle
Raise your hips off the ground as high as you can while keeping your legs straight
Slowly lower your back to the ground, just letting your hips touch the floor before repeating the movement.
Pulling the hips up and down - counts as one repetition.

An example of the reverse twisting exercise on the video:

4. Dynamic plank

Just a super easy abs exercise for men and women. The plank helps to effectively strengthen the abdominal muscles. Do it regularly and enjoy the treasured cubes on your stomach.

Take a standard pose on outstretched hands for push-ups from the floor.
Now bend your elbows 90 degrees and lean on your forearms
The elbows should be directly under the shoulders and the body should form a straight line from head to toe.
Hold this position for 30 seconds at the beginning, engaging the abdominal muscles, the legs remain extended, and the head as an extension of the spine.
After your abs gain strength, increase the execution time to one minute.

An example of a dynamic plank exercise on video:

5. Leg swings (Flutterkicks)

These movements engage the lower abdomen and oblique muscles. Combined with fast leg movements
is a great way to strengthen the hip flexors and tone the thigh, abdominal and oblique muscles.

Lie on your back with your arms at your sides and stretch both legs over your hips as straight as possible.
Lower your left leg down to the floor as far as possible without touching the ground
Quickly lift your left leg back while lowering your right leg down in the same movement
Alternate these movements, performing a given number of repetitions or a certain period of time.
Lowering and raising one leg count as one repetition

Leg swing example video:

6. Squad thrust with twist

Something like fifty. We will now consider one of these exercises.

The purpose of this exercise is to train the hips, buttocks, abdominal muscles, oblique muscles, shoulders and chest.

Starting position standing, feet shoulder width apart, stretch your arms in front of you at shoulder height
Start squatting, bend your knees 90 degrees
Fix this position and turn the upper body to the left
We get up and repeat the same movements only with a turn to the right
We do three sets of 16 repetitions on the right and left in each

An example of a fitness video:

7. Pilates exercise: side hip raise (Pilates side hip raise)

But it is this movement that is an excellent addition to any set of exercises for the press at home or in the gym. Concentrates all your muscles around your abdominal muscles and helps tone, firm and shape your waist area.

Lying on the left side, rise, left hand under the shoulder
Bend your left knee 90 degrees (you should have a straight line from knee to shoulder)
Extend your right leg all the way to form a straight line from shoulder to ankle.
Inhale and contract your abdominal muscles, placing your entire weight on your left knee and elbow.
Exhale slowly as you lean on your left knee and elbow to raise your left thigh as high as you can. At the same time, raise your right hand and move your palm over your head in a circular path.
Then inhale as you slowly lower your arm and thigh down, stopping your thigh at a height of about 2 cm from the floor.
Do 20 reps, then turn to the other side

Fitness video with an example:

Side plank on the elbow (Side elbow plank)

The side plank is an effective exercise for the abs and waist at home or in the gym. It trains your sense of balance, works your obliques, and tones your shoulders.

Lie on your right side in a straight line from head to toe, leaning on your forearm
When your abs are gently tensed, lift your hips off the floor while maintaining a straight line.
Once your body weight is supported by only your elbow and side of your leg, lower your hips to the floor.
Pause and then return to the starting position
Delay time 30 seconds. Repeat 2-3 times on each side

Video example:

Exercise bike (Bicycle crunches)

We finish considering the most effective exercises for the press on the bicycle exercise. Indeed one of the best movements for working out the oblique muscles of the abdomen.

Lie on the floor with your lower back pressed into the floor
Interlace your fingers and put your hand behind your head
Bring your knees to your chest and lift your shoulder blades off the ground
Straighten your right leg at a 45 degree angle to the floor while twisting your upper body
to the left. As you bring your right elbow to your left knee, make sure your chest is moving and not just your elbows.
Now switch sides and do the same movement on the other side to complete
repetition
Do 10 to 20 reps

fitness video on this topic:

And finally...

Now, having considered effective exercises for the press, we can safely say that such workouts do not end with a banal twisting exercise. And it doesn't even end with these nine exercises. It is also now clear that doing abdominal exercises at home is easy and does not require special simulators. And this set of physical movements will work for you, for your abdominals, if you perform them again and again with enviable regularity.

I also want to note that, together with these movements, which many athletes do not pay attention to.

Most women want to have a flat, beautiful and sculpted belly that others will envy. This is much nicer than catching people's eyes with your sagging belly with fat folds.

There is no ideal exercise that can help you create beautiful abs in 7 minutes a day and get a good figure. The human body is a complex mechanism in which all processes are interconnected.

To achieve good results, you need to work hard on yourself, exercise regularly and eat right.

After awareness, it will become much easier to work and the result will appear over time.

List of the best and most effective exercises for the press to get a good figure.

"Plank"

Few people know about this exercise. It allows you to simultaneously train the muscles of the press, hips, buttocks, shoulders, lumbar.

During the exercise, the back must be kept in a straight position.

If severe pain and tension appear, it is necessary to stop the exercise to prevent injury. If you tighten your buttocks, this will help make it easier to perform.

It is forbidden to bend the legs at the knees so as not to create an additional load. The elbows should be the same width as the shoulders so as not to damage the joints.

The exercise is performed until discomfort appears, but the time should not exceed 2 minutes once a day.

"Bike"

You need to lie on the floor with your hands on the back of your head. Do not lock your fingers together as this may injure your neck.

The elbow should touch the opposite knee, and the leg that is not involved should remain straight.

It is enough to do 3-4 sets of 15-20 times, depending on the level of training.

"Twisting"

The initial pose is the same as in the previous example. The legs are crossed in weight to form an angle between the bent legs and the mat.

After that, stretch your left elbow to your right leg, then your right elbow to your left leg.

The number of repetitions is no more than 15 for each leg.

"Twisting 2"

Lying on the mat, legs need to be bent. Place your hands on the back of your head, it is forbidden to fasten your fingers into the lock.

The lower back during the exercise should not be torn off the mat. Tighten your abdominal muscles and lift your torso up. The rise should be due to the press, and not the arms or neck. Then slowly return to the starting position.

You can not completely sink to the floor so that the press remains in tension all the time.

Do 2-4 sets of 30-40 reps.

"Double twist"

Lie down on the mat and put your hands along the body. Next, tighten your abs, at the same time pull your legs towards you and lift your body towards them. Then you need to return to the starting position.

Perform 3 sets of 25-30 repetitions each.

"Scissors"

It is the lightest. It is necessary to lie on the mat with your hands along the torso. The head is on the floor so as not to burden the neck.

The legs remain straight and rise above the ground and cut the air like scissors from right to left and vice versa.

2 sets of 30 reps.

"Reverse twist"

Lying on the mat, lift your legs up. Hands are along the body, and the head is on the floor.

Tightening your stomach, stretch your legs to your chest. You can bend your legs if it's hard at first.

Do 2 sets of 20-30 reps.

"Climber"

It trains not only the abdominal muscles, but is also well suited for endurance training.

Get in the same position as you would for a push-up. Keep your back straight.

Slowly begin to pull your leg to your chest, gradually increasing the pace.

The abdomen must remain tense. Return the leg to the starting position and repeat the exercise with the other leg.

For starters, 2 sets of 30 repetitions are enough.

"Fold"

This exercise seems simple at first glance, but it is not. You need to lie on the mat and raise your legs up.

Then stretch your arms up and touch your toes with your toes so that the letter V comes out. Return to the starting position.

It is necessary to do 2 sets of 15-20 repetitions.

"Vacuum"

It is used quite rarely. It will make it possible to strain the transverse muscle.

Get into the starting position. Get on all fours. Relax, fill your belly with air and then exhale. At the same time, tighten your abs.

The exercise is performed 2-5 times for 35-40 seconds.

Photos of the most effective exercises for the press

Seal

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