Crunches on an incline bench - the nuances of performing the exercise. Crunches on an inclined bench Crunches on an inclined bench

Abdominal exercises are done at the end of each workout. But not all, and not always. In bodybuilding, crunches incline bench– A necessary part of the plan for the novice and intermediate athlete. Those who have fairly hypertrophied abs usually only “pump up” them more simple exercises. In other strength disciplines, incline crunches are also used. Strength workers do it to compensate for the deflection in the spine that occurs when squats. Athletes of other disciplines - just to pump up their abs. This popular movement has quite a few subtleties. After all, most athletes do it incorrectly, but solely through the quadriceps and body jerks. But once you learn how to do the twist correctly, you will feel the difference.

Initial position

• Secure your knees to the bolsters of a crunch bench;
• Press your buttocks against the surface of the bench;
• Tighten your stomach;
• Place your hands behind your head;
• Lean back to horizontal

Movement

• As you exhale, contract your abdominal muscles;
• Bring the lower ribs to the pelvic bones;
• Pull your stomach in even more;
• At the peak of the contraction, pause for a moment and then repeat.

Attention

• Technically, some people do a full lift rather than a crunch. They lie down on a bench and, due to the inertia and strength of the quadriceps, lift the body completely. It is not advisable to perform this movement exactly this way, because the press will no longer work in such a technique;
• There is no need to bend your lower back inward to increase the amplitude. This overloads the back and can lead to protrusions;
• Pressing your palms on the back of your head should be avoided. If the pressure is too strong, the cervical vertebrae may be displaced;
• The bench should be adjusted so that the shins do not move too far away from the pads of the machine when lowering the body down.

• The twist is performed by rounding the back rather than by “bringing” the shoulders toward the knees with a strong flexion at the hip joint. Round your spine and roll your shoulders forward;
• Try to follow the principle of “exhale with effort.” The peak contraction at the top point should be performed when there is almost no air in the lungs;
• Work smoothly, avoid jerking, so that the efforts to lift the body become more measured, and the insulation works

Execution options

• In a Roman chair. This machine is designed to protect the athlete's back. It is only important that it suits the athlete’s height. It is necessary to ensure that the pelvis does not come off during twisting. The athlete can perform a backbend slightly deeper than a normal crunch;
• Diagonal or cross crunches. In this version of the exercise, we reach with the opposite shoulder towards the hip or knee. This option should work the oblique muscles more. But it does not provide significant hypertrophy, so those who want to have thin waist, you can do that too;
• Twisting from a lying position on a bench. This variation is reminiscent of the classic crunch while lying on the floor. A full body lift is not required here. The athlete's goal is to bring the lower ribs to the pelvic bones. You need to pull in your stomach, and gradually bring your ribs to the pelvis, and then lower yourself to the starting position;
• Weighted crunches. They help not only to build muscles, but also to work out the abs in strength mode. The abs are also pumped with weights in order to get “pronounced abs” and muscle hypertrophy.

Anatomy of exercise - which muscles work

Target working muscle and auxiliary muscles:

• Rectus abdominis muscle
• Quadriceps, obliques, tensor abdominis fascia lata, iliopsoas muscle

Benefits of the exercise:

• Suitable for beginners;
• Allows you to progress and increase the load;
• Not dangerous;
• Has many modifications and options

Flaws

Those who go to an inexpensive gym will have to suffer for quite a long time if their shins are slightly larger than those of the average person. It is not convenient to train on an incline bench for those who have large hamstrings. Such people cannot always adjust a cheap small shop to suit themselves. More professional equipment takes into account the anthropometric characteristics of professional athletes. The second disadvantage is the inability to adequately perform the movement at home. They sell universal benches for the home, but they are only convenient for working out your abs, and not for performing other exercises as well.

Preparation for execution

You need to set the inclination of the bench to about 30 degrees, and adjust the height of the locking rollers so that your legs are comfortable and your pelvis remains on the bench when lifting. It is necessary to practice lifting onto the bench and develop the starting position.

If the projectile swings from side to side, it is worth strengthening it by placing pancakes on both sides of the legs.

The abs are usually worked out at the end of a workout, and there is no need to warm up before them. If a person has problems with mobility in the hip joints, he should perform circular rotations of the pelvis, abduction of the hips to the side, and bends forward in a volume sufficient to warm up.

• The twisting of the spine itself begins at approximately two-thirds of the amplitude, at the top. Lifting is carried out due to the strength of the abdominal muscles, and not due to inertia, “acceleration” of the body with the legs, or contraction of the quadriceps;
• You should not put pressure on the back of your head with your hands. They should either lightly hold the head at the temples, or be extended along the body. It is not recommended to stretch your arms forward, as this contributes to the development of the wrong habit - stretching your chest and neck forward, rather than curling towards your hips;
• The lower back should be kept as flat as possible, not rounded too much;
• There is no need to throw your head back or pull your chin forward;
• Shoulders can be rounded forward, rising from straight back no need;
• At the top of the amplitude, the spine makes approximately a right angle with the femur

Errors

• Throwing the body back;
• The angle between the hip and the spine is too small;
• Holding your breath;
• Jerks your arms forward;
• Hand pressure on the back of the head

• You can increase the load by increasing the angle of the back of the bench. Beginners can start the exercise from an almost flat bench, gradually increasing the angle;
• Additional weights for this exercise are a barbell or medicine ball;
• Static retention at the top point is allowed;
• The super-slow method also increases the load, that is, twisting for 10 counts and the same slow lowering;
• The closer the hands are to the head, the more actively the press turns on. But if you grab your hips with your hands, nothing will work

Inclusion in the program

The training program is an individual thing. Many people combine several abdominal exercises in one workout, such as hanging leg raises or lying leg raises. Others believe that there is no particular point in doing 2-3 abdominal exercises. In fact, straight crunches tone the abdominal muscles, and can help with abs if a person has a little body fat. But those who have problems with posture and pronounced lordosis should also do leg lifts.

If a person does a lot of barbell crunches and hyperextensions, it makes sense for him to do leg raises rather than crunches. This will help avoid hypertonicity of the iliac muscle and pain.

In strength disciplines, straight crunches on a bench can be combined with standing crunches, that is, an exercise similar to “prayer”, but performed while standing. Strength athletes should remember that 3-4 approaches with a weight that can be used to perform a twist 5-6 times is quite enough. Cubes, burning and other stories about “ beautiful abs"should be left to fitness models. To squat and bench a lot, you need strong abs, not a thin waist.

For those who want to lose weight, doing too many abdominal exercises is also not recommended. 2-3 working sets to failure at the end of the workout is the required minimum, and it is also the maximum. If you overtrain your abs, they will not become sculpted and beautiful faster. Some bodybuilders do 3-4 working sets of 20 reps, but this is beyond beginner level.

Contraindications

This exercise is not recommended for any injuries of the hip joints and femoral neck. Back and lower back problems should also be addressed before the client discovers the incline bench. Even simple discomfort in the lower back means that it is better to switch to a fitball, or lying down;

Hypertensive patients should not make the bench angle too high. A significant angle of inclination promotes a rush of blood to the head and can lead to pressure changes;

A bench with a high rise is not recommended for those who have myopia and a tendency to retinal detachment. Such a person should not actively perform exercises in which the head is lower chest. Moreover, you should not “strain” when pumping up your abs. It is better to do hanging leg raises with this condition;

The exercise can also be quite unsafe for spinal hernias. If there is no deterioration, the choice of exercises should be discussed with your doctor.

Alternatives

Similar in action is simple twisting on a bench while lying down, and exercises on the floor. Some people manage to do straight crunches in a hyperextension machine, but this is quite inconvenient.

This exercise can also be replaced with crunches in a seated abs machine. If you concentrate on the movement, the effect will be about the same as that of a simple twist.

It is important to work on the abs during training, but to improve their appearance, it is also important to organize balanced diet, do not overeat, and burn excess fat.

The exercise is designed to pump the upper abs, as well as the rectus femoris muscle. Develops strength and sharpens form abdominals. Formative exercise

Working regularly Bench crunches, you will not only “draw” your abs, but you will also certainly improve your athletic performance in those sports that involve throwing and hitting the ball from behind the head (volleyball, basketball, tennis) and various jumps with body inversion (gymnastics and acrobatics) .

1. Lower the top edge of the bench at an angle of 30-40° to the horizontal. Sit on it and rest your shins on the bolsters.

2. Cross your arms over your chest and lower yourself back - your back, shoulders and head lie on the bench.

3. Inhale and hold your breath. Tighten your abdominal muscles and begin twisting - first your shoulders and head come off the bench, then your back.

4. Raise your torso solely through the efforts of your abdominal muscles. As soon as a right angle is formed between your torso and hips, freeze for a second and, exhaling, tighten your abs even more. Smoothly lower yourself to half the amplitude.

5. Do not relax your abs or touch the bench with your shoulders or head until the end of the set.

6. B starting position the gaze is directed to the ceiling, and during movement - always slightly above the crossed arms.

1. If you have never performed incline crunches before, do not lower the bench too low. Start with a slight incline of the bench (10° below the horizon) and gradually increase it.

2. We do not recommend lowering the bench 40-45° below horizontal. This risks causing an excessive rush of blood to the head at the bottom of the exercise, which is extremely dangerous, especially if you have weak blood vessels.

3. If you want to increase the load, cross your arms behind your head and perform the exercise with the same technique. The main thing is not to help yourself with your hands. You should only lightly touch the back of your head with your fingers. Do not bend your neck under any circumstances, tilting your chin to your chest!

4. If you find it difficult to master the exercise, you can make it easier by reducing the angle of the bench and/or stretching your arms along the body. Remember: the closer your hands are to your head, the greater the load on your abs.

5. Tilt of the bench and fixation of the shins causes the hip flexor muscles to be involved in the work. They are forced to strain to ensure that the pelvis is kept in a stable position. Don't worry! This factor only increases the safety of the exercise and in no way weakens the load on the abs.

6. This exercise uses absolutely all the abdominal muscles and hip flexors. However, the upper bundles of the rectus abdominis muscle contract the most, while its lower bundles and all other muscles only tense, but almost do not change their length.

7. The upward movement is precisely twisting with rounding of the back, and not lifting the torso! In the latter case, the main work is not performed by the press at all, but by psoas muscles.

8. Holding your breath while twisting to your knees makes you stronger and helps you maintain a strong spine. Exhale only after you have reached the top of the exercise.

Incline crunches are mandatory exercise for any athlete, since a fairly large muscle group is developed, but the main thing is the abs. When starting training, it is important to strictly follow the execution technique and safety rules. This is the only way you will get maximum results without harm to your own health and body.

Execution technique

The technique of doing crunches is simple, but the important part is the choice. For this exercise the best option will become an ordinary inclined bench or a Roman chair.

The first simulator is distinguished by the ability to adjust the angle of inclination, so before training, be sure to install it in correct position. This is 30-40 degrees, no more, since at 60 degrees or more the risk of injury increases.

The Roman chair will require the athlete to perform the technique perfectly, so it is not recommended for beginners to start with this apparatus.

Execution technique classic crunches on an incline bench:

• set the inclination angle;
• sit on the bench, firmly fixing lower limbs in rollers;
• relax the muscles of the cervical spine;
• lean back;
• cross your arms over your chest;
• twist smoothly without lifting your torso completely;
• fix the body at the highest amplitude point;
• straighten up.

Features – the body should fit tightly to the surface of the bench, it is important to tense the abdominal muscles. Before twisting, take a deep breath; when fixing at the point of amplitude, do not hold your breath.

The basic technique, other options, common mistakes and nuances - all this is in this video:

Variations of the exercise

In order to diversify your training, you can use other options, but only after mastering the classic method:

1. . The oblique abdominal and serratus abdominal muscles are worked out. Lie down on a bench, place one hand behind the back of your head, and place the other on your thigh. As you rise to twist, turn your body slightly so that the elbow behind the back of your head is pointing in the opposite direction. It is advisable to touch your knee.

Return to starting position. Repeat the twists in the other direction. The special feature is that you don’t need to hold your breath. The movements should be smooth, the press should be tense.

2. Weighted crunches. This exercise is only suitable for those who have been practicing the classic version for a long time. The fact is that as training continues, the muscular system begins to adapt to the load. Therefore, they need to be increased.

You will need dumbbells, kettlebells, a medicine ball or barbell plates. The choice depends on the athlete. If you study at home, you can use a plastic bottle filled with water or a regular stack of books. Weight is determined by simple manipulations. Take a weight and do 20 crunches. If there is a burning sensation in muscular system missing, more can be added.

3. The exercise can be made more difficult by increasing the angle of inclination to 70 degrees.

4. Reverse crunches. The lower sections of the rectus abdominis muscles are worked out. The exercise is based on lifting the legs rather than the upper body. Therefore, the athlete must lie down so that the lower limbs are down.

Grasp the bench with your hands, tighten your abdominal muscles and lift your legs, slightly bending them at the knee joint. Now reach your knees to your chest, lifting your pelvis off the surface. Hold the position for a couple of seconds and return to the starting position.

Safety rules when performing

The first thing to do is check the bench for stability. If it wobbles even a little, you risk falling along with the structure. Follow other rules:

1. Cling your feet tightly to the bolsters so that your limbs do not move.
2. Be sure to do a warm-up before training to warm up your muscles. This will prevent muscle and spine injuries.
3. Do not raise your back to a vertical position, keep your lower back slightly bent.
4. Do not make sudden movements, as this has an adverse effect on the spine.
5. You can avoid back problems if you do not straighten your back too much when lowering onto the bench.
6. You should not cross your arms behind your head, as this is harmful. cervical spine spine.

What muscles can you pump up?

Isolating loads are distributed over the following muscles:

• the main emphasis is on the rectus abdominis muscle (RM);
• lateral breast;
• oblique breasts;
• bark;
• quadriceps.

If you create a large angle of inclination, then extensor muscles legs will work on full force, as natural resistance occurs.

1. To increase the load, you can use your hands to change your center of gravity. Place them behind your head, but do not clutch them tightly. You can also keep your arms extended. Although this will complicate the technique, the load will be distributed evenly.
2. Pay attention to your breathing technique. Inhale as you rise, exhale as you lower your body.
3. Use weights correctly. Some athletes apply them to the chest area, but only professionals can do this. For beginners, it is better to take a 2-3 kg weight and place it behind your head.
4. Incline crunches are done around the end general occupation, since this exercise takes a lot of strength. Consequently, your body will already be tired for other activities.
5. To reduce the static load, bend your knees slightly.
6. If you need, on the contrary, to increase static tension, straighten your lower limbs to the limit.

Pros of exercise

Advantages:

• ease of implementation;
• the ability to choose the best option;
• you can continue to exercise for a long time, but with weights;
• development of a large number of muscles.

Common mistakes

What mistakes should you not make:

1. Incorrect range of motion—full lifting of the body to a perfectly vertical position.
2. Evenness of the back. The back should be slightly bent in the lumbar region.
3. The angle of the bench is more than 40 degrees. This is undesirable, since you will end up with a lift rather than a twist.
4. Clutching hands behind head. It turns out that in this position, power impulses are transmitted only to the hands, and the abs remain without tension.
5. Holding your breath while fixing your body after getting up. This is a fundamentally wrong approach, because when you hold your breath, oxygen starvation occurs. After all, during physical activity all oxygen is distributed throughout the muscular system. When a person inhales air, it must also enter the heart and body tissues. Therefore, any delay causes such phenomena as an increase blood pressure, against which diseases of the cardiovascular system can develop.

Possible contraindications

Contraindications are based on the fact that if they are present, training can cause irreparable harm to the body. Therefore, be sure to take this factor into account.

What is prohibited:

1. Intervertebral hernia. With this disease, you can develop various muscles, but not the abs through oblique crunches.
2. Syndrome of lagging lumbar muscles. It occurs when an athlete is overly interested in just pumping up six-pack. The lower back suffers from this. To eliminate this condition, it is enough to undergo monthly therapy (hyperextension).
3. Surgical intervention. This may be a condition after removal of the appendix or hernia.
4. Stomach or duodenal ulcer.
5. Tumor neoplasms of a malignant and benign nature in the abdominal and pelvic organs.

Incline crunches are a high performance exercise that has many benefits. Do not forget about contraindications, otherwise you will harm the body. If you are afraid to do the exercise yourself for the first time, seek help from a professional trainer who will familiarize you with the technique.

We once wrote about how to properly pump up the abs, now we decided to show how NOT to load your abdominal muscles (yes, that’s what the abs are called). After all, this is a very important muscle group for anyone involved in fitness.

1. Torso bending on a bench

A long time ago, this exercise for the press was practically the only one. The only question was what inclination to give the bench and where to place the hands. However, modern sports medicine warns against using this exercise.

Let's start with the fact that this exercise is far from the most effective. The actually effective range of motion for the abs is quite short, and when bending your torso on a bench, you perform most of the movement in vain.

But the worst thing about this exercise is the potential harm to your back. During trunk bending exercises on a bench, a compression load occurs on the lower back, which exceeds the recommended threshold approved by the American National Institute for Occupational Health and Safety. Their report states that prolonged stress while bending the torso on a bench over time can lead to various disorders in the back, an increased risk of spinal hernia, and the accumulation of a negative background that can result in various injuries.

2. Leg Throws

You lie down, and during this exercise your partner throws your legs down, and you try to carefully put them down and lift them up again. “Keep this abdominal exercise out of your routine,” says Cedric Bryant, a senior scientist at the American Council on Exercise, for a similar reason: overexertion. lumbar region spine. If you have had problems with your lower back or lower back, this exercise may cause pain. And even if the exercise doesn't cause immediate pain, it can cause chronic back pain over time.

3. Ab Circle Pro exercises

It's sad, but shops on the couch with a bunch of magical things that will create six-pack abs in a couple of weeks are thriving. One of the most famous “magic exercise machines” in the world, Ab Circle Pro, judging by the advertising, promised to “remove 10 pounds (almost 5 kg) in 2 weeks” and even talked about local fat burning on the stomach. As a result, in the USA, the manufacturer of the simulator was fined $9.3 million for advertising that did not correspond to reality.

Well, in countries like Russia, such advertising statements have apparently long been considered the norm. And you can easily buy Ab Circle Pro at a price of 3.5 thousand rubles. The point of this machine, according to Dr. Bryant, is to lighten the load as you complete movements. Studies have shown that the normal floor curl is more effective than the Ab Circle Pro.

No! Could it be a barbell press? Also no! In fact, the most important exercise for any athlete is the incline crunch! Why? Everything is very simple. During almost all exercises, the abdominal muscles and core are the only stabilizers that support the spine in its normal position.

There are, of course, also the lumbar muscles, but they are quite strong in themselves. But the abs remain a lagging muscle group for many athletes. That is why it is important to pay a lot of attention to its development. Here again is the dilemma. Everyone knows that the most effective thing is to work the lower abs. And this is again a mistake. Because the abs are the only muscle that is simply separated by three tendons. And of all the exercises, the most effective are crunches on an incline bench.

Possible harm and contraindications

Let's start with the dubious one. Many people in the gym refuse to pump up their abs under various pretexts. But do they have any real reason to skip crunches on an incline gymnastic bench?

Yes, in fact, there are a number of contraindications in which twisting can cause significant harm to the body:

• Presence of a spinal hernia. Many professional lifters have herniated discs. Even Ronnie Coleman, because of his love for a specific squat, earned it, which did not stop him from performing. But pumping up the press using classical methods was a hindrance. This was reflected in his figure, not without reason, in last years– Mr. Olympia, was an ardent representative of “pot-bellied bodybuilders.”
• Lagging lower back muscles. This is a rather rare case, but some athletes are very keen on developing six-packs. Due to this fact, an imbalance occurs between the muscles that support the body in a straight position. This contraindication is eliminated by a course of intense hyperextension (about a month of training).
• Possibility of postoperative injury. We are again talking about the muscles of the spine and the muscles of the abdominal cavity. You can’t pump your abs for some time after cutting out a hernia or appendicitis.
• Presence of acute peptic ulcer. Yes, of course, many will immediately say that if you have an ulcer, you absolutely cannot play sports. But despite this, it seems that an activity such as incline crunches cannot harm the athlete. But this is precisely what is most dangerous during the treatment period.
• The presence of benign neoplasms in the abdominal area. When performing crunches, a strong pumping of the abdominal cavity occurs, due to which neoplasms can turn from benign to malignant.

The list of precautions and contraindications for pumping up the abdominal muscles is, of course, very long. But on the other hand, it’s worth thinking about. What is the probability of having one of these factors? And there is even less chance that a person with such problems will even go to the gym until complete recovery.

Execution technique

The technique of doing crunches on an incline bench is extremely simple. But first you need to decide on some nuances.

In particular, this is the choice of that very bench. Many gyms have two main apparatuses. This:

• Actually a bench.
• Roman chair.

The Roman chair will give a greater workout to the abdominal muscles, but it requires a more precise technique. At the same time, an inclined bench can be either with or without an adjustable angle. Before approaching the projectile, you need to set the correct angle. Usually this is 30 degrees (2nd pin on the bench itself), but many “pseudo professionals” set it at 60-70 degrees. This does not increase the load on the abdominal muscles, but increases the risk of injury from the exercise.

After setting up the bench, you can begin performing the exercise.

1. Sit on a bench, fix your legs tightly in the bolsters. The position of the legs should not interfere with comfortable twisting.
2. Lean back on the bench as much as possible, relaxing the neck muscles.
3. Cross your arms over your chest.
4. Slowly twist, trying not to lift your torso.
5. Fix at the top point of the amplitude.
6. Straighten up.

Despite its apparent simplicity, the exercise has a number of tricks that can be mastered after the basic technique.

Hand position. If you need to greatly increase the load, it is not necessary to change the angle of the bench itself, it is enough to change the center of gravity of the body. This is done by changing the position of the hands. The easiest option is to put your hands behind your head. If this already becomes simple, then you can fully extend your arms behind your head. This will make the correct technique more difficult, but the load will increase proportionally.

Correct breathing. Many people retain air during exercise, which is fundamentally wrong; this creates additional pressure in the abdominal cavity, which negatively affects pumping. Inhale at the lower amplitude. When rising, exhale.

Weighting. Professional athletes (bodybuilders, powerlifters, crossfitters) practice using a plate for heavy loading. The choice must be made carefully. In particular, it should not interfere correct technique performing the exercise. It is better to take 2.5 kg on the head than 25 kg on the chest.

And the most important thing. You cannot train the abdominal muscles at the beginning of the workout. Although many people talk about pre-fatigue and warming up. After all, they are responsible for maintaining the body in an even condition. This means that when working with deadlifts or squats, after even the slightest overload of the abs on a Roman chair, the performance will drop significantly, which will slow down the growth of the back and legs, which means it can only be performed at the end of the training complex. This can be done before hyperextension, since at first, many are tempted to completely lift the body instead of twisting, and a weak lower back (pre-tired by hyperextension) can have a detrimental effect on the condition of the spine if the technique is violated.

What everyone knows about but is silent

The most popular mistake has been propagated for decades in sports clubs, physical education, and even in modern gyms. This is the range of motion! The incline crunch technique does not imply a full lift of the body! No need to keep your back straight! As the name suggests, the exercise is a crunch, not a lift. The amplitude must be very small! But why? After all, for decades the press was pumped much more difficult, with a full rise of the body, which seemed much harder. It's very simple, if you keep your back straight, most of the load is not absorbed by the abdominal muscles. In most cases they are turned off altogether. Instead, the burden falls on:

• Lower back muscles. Huge static overload, which can quickly lead to breakdown of the lumbar muscle.
• Neck muscles. Although the load on them is less, due to the insufficient strength of these muscles, it is more catastrophic.

Therefore, it is important to remember that you need to curl up, not lift up. The second mistake is related to this. Choosing an angle for an incline bench that is too steep. You can use 60 degrees, but only if the athlete has perfectly mastered the technique.

How to do crunches on an incline bench correctly is clearly visible in the photo. If you look closely, you can see the mistakes and how to do it right. Despite the fact that it seems that the “wrong option” is heavier, simple crunches are much more effective than any bicycle.

Variations

There are several subtypes of incline abdominal crunches. Let's take a closer look:

All this happens with a very minor change in technology. It is enough to make a slope of 5-10 degrees to the side, and most of the load will fly off the rectus muscle and go to another target

Muscle load

The incline crunch is an isolating load on the following muscles:

• Rectus abdominis muscle. The main emphasis is on her.
• Lateral abdominal muscles - work as core stabilizers;
• Oblique abdominal muscles – small static load. To increase it, you need to pull the body towards a separate leg. (in addition, there is a variation of our exercise -).
• Core muscles. Train only with proper breathing.
• Quadriceps.

Yes, no matter how strange it may seem to anyone. At a high angle, the leg extensors work at full capacity. This happens due to the fact that the body wants to straighten up when twisting (natural resistance), which means it involves the legs, which try to straighten the metal roller. The load is quite noticeable, although isolated.

Programs

When is the best time to train your abdominal muscles? Are there any special training programs? No! The abdominal muscles are worked out in every workout, regardless of its purpose. During the circuit, twisting is combined with hanging leg raises. This is done to create a deep load on the abdominal cavity. During splits, it is simply physically impossible to stick the abs anywhere, so you train after each complex. But this applies to exercises without weights. In the case of working with weights, it is better to dedicate a separate training day to the abs, focusing on them completely. This is called a four-day split.

On the last day, the following exercises are highlighted:

• Crunches on an incline bench (as one of the variations);
• Hanging leg raises;
• Side crunches on the floor;
• Crisscross twists;
• Bike;
• Plank;
• Hyperextension;
• Burpees.

Together, this creates a 40-minute workout, in superset mode, in this case the abs are trained as a counterweight to the back muscles, and hyperextension and planks train the lumbar region, as compensation for the main loads.

Bottom line

Abdominal training is the most important aspect of any athlete's training. Firstly, a well-developed rectus muscle delays the drying process by 5-7 kilograms, which allows you not to torment yourself with diets and weight loss complexes. And most importantly, a beautiful press, worked out by twisting on an incline bench, is always a good figure. Men and women primarily pay attention not to the quality of the deltoids or triceps, but to the abdominal muscles.