The press is a small but very important muscle group. The firmness of the figure depends on the tone of the abdominal muscles, these are indirectly involved in supporting the spine, forming the correct posture and helping the internal organs to stay in place. And, of course, they create a beautiful relief – it’s not for nothing that everyone loves the famous cubes so much! With all this, the press is quite easy to train, since it contains little muscle mass, and training does not require a lot of special equipment, and in most cases you can do without it, using only your own weight. The main thing is to follow the correct technique, and the result will not be long in coming. Abdominal muscles can be trained using dynamic and static exercises. These and other exercises allow you to thoroughly work out all the muscles of the press:
● straight lines: the same ones that form the coveted cubes
● obliques: those that are located on the sides and participate in all the rotational movements of the body
● transverse: thanks to these muscles, a slim waist is formed
● muscles of the lower part of the abdomen – they are also called “lower pressure”.
When performing exercises for the press, the main thing is to deal with them consciously, that is, to involve exactly the right muscles in the work, to feel their work and to regulate the load. Thus, neuromuscular connections are created, with the help of which the work of the press and other muscle groups is most effectively controlled. For a full workout, you need to perform 10-15 repetitions of each exercise, if we talk about dynamics, and hold the position for 30-60 seconds in statics (the most common static exercise for the press is the plank). For best results, the frequency and regularity of training is of great importance. Three or four times a week will do, but to keep your pulse up you’re unlikely to go to the gym. Therefore, a set of exercises for the press is usually performed at the end of any workout, since it does not take much time, does not require excessive effort and high energy consumption.If you only do press, you can perform exercises at home with your own weight. From the equipment, you only need a mat. If many fat deposits have accumulated in the stomach, pumping the press will not remove them. The press will swell, but it will stay hidden under a layer of fatty tissue if you don’t do cardio and eat right. Here is an abdominal exercise program that will help you achieve the best results in the shortest possible time at home. But still, the main objective of this program is to develop the necessary neuromuscular connections, to develop the right technique and not to work at the limit. All exercises should be performed with concentration, consideration and careful control of every movement. When you’re sure you’re doing everything right, you can start working on your stamina and strength.
1. Side Plank
Lie on your side, then raise yourself up on your arm and lean on your elbow. At the same time, keep your body long, forming a straight line from the top of your head to your heels. Take care of your pelvis, it should not sink too much. To start, you can stand on the sidebar for 20-30 seconds, then gradually increase the time. Do 2-3 sets on each side.2. Side crunches
Lie on your back, leave one leg straight on the floor, bend the other at the knee. Arrive with the elbow opposite the leg bent at the knee, lifting the body. The second shoulder must remain pressed against the ground. Do 10-15 reps on each side, 2-3 total.
3. Oblique turns
Lie on your side, arms behind your head, elbows up, forearms in front or along your body. To avoid the temptation to help yourself with your head (and therefore your neck can bend too much, creating a traumatic situation), it is better to keep your hands close to your ears so that your head and hands work independently. one of the other. Raise your body and reach towards your legs, stopping at the highest point for 5-10 seconds. At the same time, try not to push yourself off the floor with your other hand.Perform 10 to 12 repetitions, 2 to 3 sets on each side, alternating. Watch your breathing: exhale on exertion, inhale on the way down. To develop the correct technique, it is very useful to perform a breathing exercise called “abdominal vacuum”. It allows not only to develop the ability to include the necessary areas of the press in the work, but also helps to strengthen the internal muscles (including the transverse muscle), form a beautiful relief and reduce the size.
4. Plank
Start with a lighter version, at the elbows. Watch the floor so your neck and spine don’t bend. Consciously keep all the muscles of the press in tension, keep a straight line from the top of the head to the heels due to the muscles of the abdomen, not the back, do not lift the pelvis too high; try twisting it inward instead. The execution time of the plank exercise is 30-60 seconds, then a 30-second rest, only 2-3 sets. When you can confidently endure a minute, you can increase the duration of the exercise, reduce or completely eliminate pauses.
5. Scissors
Lie on your back, place your hands under your buttocks. Raise your straight legs and cross them so that they are alternately one above the other. The speed of exercise should not be too high; all movements must be measured and controlled. The exercise will only be effective for the press if you feel it is working. If the weight is not properly distributed, other muscles will be included in the work. Take care of your breathing, don’t contain it and try to keep it measured and even. 10-12 reps with a 30 second break, 2-3 total.
6. tours
Sit on the floor, keep your legs straight and put your hands together. Slowly move the lock to the left and pull the right leg towards the body, hold for 5-10 seconds, feel the tension in the abdominal muscles. Return to the starting position. Repeat the same on the other side. Do 2-3 sets of 7-10 repetitions.
7. Twists droits
Lie on your back, stretch your arms and legs up. Exhale and lift your body, bring your hands to your socks. Hold this position for 10 to 30 seconds. Try to keep your breathing steady. A break of 20-30 seconds and a new repetition – in total, these repetitions should be done at least three.
8. Reverse Crunches
Lie on your back, arms along the body, palms under the buttocks. Lift your straight legs, then your pelvis with them, trying to lift your lower back off the floor. Make an effort on the exhale, then on the inhale, lower the straight legs to the starting position, but try not to touch the floor with them, leaving them weighted all the time. This allows you to maintain constant tension on your abdominal muscles. Do 3 sets of 10 to 12 reps.
9. Climber
Stand in a plank position with your arms straight and alternately pull your right and left knees towards your chest, while maintaining a straight line from the top of your head to your heels, make sure your pelvis does not rise too much high and you don’t have it dripping . A more complicated version of the “climber” involves bringing the knee to the opposite shoulder. Thus, the oblique muscles of the press are better trained. The pace of exercise should be high enough. If you feel strong about yourself, you can supplement it with jumping moves. To work the muscles deeper, do it very slowly.Always watch your breathing: it must be regular, not intermittent, exhale with effort, inhale while returning to the starting position.Do 3 sets of 10 to 16 reps.
10. Arm stretch
Get on all fours, inhale and as you exhale lift your right arm and left leg until they are parallel to the floor. At the same time, try to contract your stomach as much as possible, stretch your hand forward. Stay in the high position for 10 to 20 seconds, switch sides: left hand – right leg. Do 3-4 sets on each side. Important! After performing exercises on the press in the lumbar and cervical spine, there should be no discomfort. If you feel pain, you have done something wrong. By doing these simple exercises for a week, you will be able to feel and see the first results. But do not rejoice in advance, fix the result first. A more or less stable effect will appear no earlier than a month of regular training, and you can get the coveted cubes in a few months and only if you follow the right diet. Order a complete training menu at justfood. We will create an individual nutrition program for you based on training intensity, body needs and your goals, whether it is to lose weight, gain muscle mass or simply gain care of proper nutrition.