Abdominal press at home. Exercises for the press at home. Trunk lift with barbell

Almost everyone has belly fat, even the thinnest. That's because the tummy is one of the most common fat depots in the body, fat is deposited there in the first place. Therefore, for the perfect press you need to fight.

Is it possible to make a flat tummy at home? Absolutely real and don't be scared that only a professional trainer will make you a candy. First of all, it is your decision and efforts.

The two main steps to a flat and sexy tummy are:

Diet.
Workout program.

This article will be useful to all girls and women who want to get rid of a flabby stomach and acquire an elastic press.

We will look at several training programs: for a flat tummy at home, for cubes at home and for training in the gym. As well as important questions, the answers to which are best known before starting training. Articles are supplied with photos, videos, tables.

What time to train

When exercising at home, many recommend exercising in the morning on an empty stomach. This is effective because the body consumes all evening energy during sleep, so morning workouts use the energy of fats. The right step to get rid of the fat layer on the stomach.

However, remember that in the morning the store of glycogen (these are “canned” carbohydrates, the energy reserve of our body) is almost zero, so strength training is not recommended. It is good to do yoga, stretching, simple exercises without load. Monitor your well-being.

Perform exercises, observing the correct breathing technique: exhaling effort, inhaling muscle relaxation. The most effective workout will not give the desired result without the correct breathing technique.

How many times a week do you train?

Train regularly, but without fanaticism. The best option is 3 times in 7 days for 15-25 minutes, work out exercises for 10-20 repetitions, in 2-3 sets each. It is important not to take long breaks.

For what period can you pump up the press?

It all depends on the build of the body and the conscientiousness of the worker, before a month later, a miracle will not happen. Perfect abs in a week, nothing more than a myth!

If the complexion is average - 1-2 months of hard training + proper nutrition and a flat tummy as if by magic.

If a person has a body constitution prone to fullness: strength training + cardio (jogging in the morning, walking) + proper diet + body drying.

How to pump up cubes and is it worth it?

Worth it or not, depends on your preferences: someone likes cubes, someone just likes a toned tummy. By following a diet and performing an effective set of exercises collected in this article, you will pump up the press and make the tummy flat. If you want cubes, you can engage in this program with an increase in load (increasing the weight of equipment, the number of approaches, etc.), after 1.5-2 months of training, the cubes will appear. If you want to speed up the result, here is an express training scheme for cubes for 30 days in the photo.

Here is the second variation of the 30 day abs exercise program:

How to eat?

After training, refresh yourself with proteins or carbohydrates. The team of proteins are: boiled chicken, eggs, cottage cheese; carbohydrates - cereals. You should not eat heavy food in the morning: this will reduce all physical efforts to zero. Your diet should be 1/3 protein sources and 2/3 carbohydrate sources, vegetable fats. Eat small meals 5-6 times a day. Do not forget to drink 1.5 liters of water a day - it is good for the body and skin.

Let's remember!
1. Train in the morning, on an empty stomach, or after work, but not earlier than 1.5-2 hours after eating.
2. Conscientious sports work 3 times in 7 days will be enough.
3. Eat right. Remember that before training you need to eat: about 1.5-2 hours.
4. Follow the conditions, and the elastic press will appear in 1-2 months.

Abs workout program at home for a week (table)

Day of the week	Exercises	Approaches	Replays	Inventory
Mon
	Warm up	20 minutes
	Letter V	3	10	Mat
	back arch	2-3	10	Mat

	Lying leg raise	3	10-15	Mat
	3-4	8-12	Dumbbells 1.5-3 kg. (bottles 1.5-3 l.)
Tue	Rest
Wed	Exercises for the press and arms
	Warm up	20 minutes
	Bike	3-4	10-15	Mat
	3	12-15	Chair, bench
	3	20-25	Dumbbells kg. (bottles 3l.)

	Harmonic	2	10-15	Mat
	Reduction of hands	3	10-15	Fitball (bench), dumbbells (bottles)
Thu	Rest
Fri	Exercises for the press and legs
	Warm up	20 minutes
	3-4	10-15	Mat
	3-4	15-20	Mat, ball
	Scissors	2-3	25-30	Mat
	Rise on toes		100*2	Dumbbells (bottles)
Sat	Rest
Sun	Rest

By exercising weekly for 1 - 2 months, you will find a perfectly flat tummy!

Now consider each exercise and learn the technique of execution.

Abs and back exercises

Letter V

Exercise "Letter V"

1. Lying on your back, stretch your straight arms above your head.

2. Raise straight legs and straight arms to form a V.

3 sets, 10 reps.

While doing this exercise, tighten your abdominal muscles.

back arch

1. Lying on your stomach, stretch your arms forward.

2. Raise the top of the case.

3. Fix in this position for 5 seconds, pull the spine.

2-3 sets, 10 reps.

Raise your body as high as possible. Two execution techniques: the position of the hands, as in the picture, or the arms along the body.

Exercises for the press and buttocks

Lying leg raise

Lie on your back, straighten up, turn your palms down.
Lift your legs off the floor and lock in a position perpendicular to the floor.
Lower your legs slowly.

3 sets, 10-15 reps.

Advice. To make it easier, put your hands under your buttocks, your knees can be slightly bent.

One of the most effective butt exercises. In fitness clubs, it is performed with dumbbells or a barbell; at home, sports equipment can be replaced with water bottles.

Keep the body straight, look ahead, buttocks and stomach are retracted.
Take a step while doing a squat. The shin of the bent leg is parallel to the floor, the knee forms an angle of 90 ° relative to the floor and does not “peep out” in front of the foot.
Take a wide step and squat deep, at the lowest point, stop for 2-3 seconds.
Rise, pushing off a little with the supporting leg (lean on the heel).

3-4 sets, 8-12 reps (per leg), weight 1-3 kg.

Advice. Sit down on an inhale, stand up on an exhale. Do not rush, do the exercises slowly, honing the technique. You can perform all repetitions on each leg alternately, you can alternately.

If the exercise is difficult, try first to work it out without a load.

Exercises for the press and arms

Bike

Lie down on the mat, hands behind your head.
The legs are raised and bent at the knees.
Raise your upper body (head, neck, shoulders).
At the same time, straighten your right leg, twisting the body, turn to the left.
Then, straighten your left leg, turning to the right.

3-4 sets, 10-15 reps. When both legs have performed the same movement (right turn left, left turn right), it is one rep.

Advice. Do the "bike" on the floor, not on the couch! Relax the muscles of the neck, do not pull it with your hands: with your hands only lightly touch your head. The legs work, the buttocks are relatively fixed. Practice proper technique by practicing slowly.

To develop the correct technique, we recommend watching the video:

Push-ups from the bench (press + triceps)

Put your palms on a bench (chair, sofa), fingers are collected, look in front of you.
Tighten the abdominal muscles, this will remove the extra load from the back, the body is straight.
Bend over, bending your elbows, and touch the bench with your chest.
Straighten your elbows.

3 sets, 12-15 reps.

If it is difficult to perform the exercises, kneel down and start working in this position, it will be easier.

You'll need dumbbells, if you don't have them, water bottles are great.

Take the load and bend your elbows.
Place your feet hip-width apart, bend your knees slightly.
The body is tilted forward, bend the lower back.
From this position, we unbend the arms, the shoulder joint does not move, only the elbow joint moves.
The back and press are tense.

3 sets, 20-25 reps, dumbbell weight 1 kg (or a bottle of water 0.5-1.5 liters).

Exercises for the press and chest

Harmonic

Lie on your back, legs raised and form a right angle, hands behind your head, shoulders raised.
Straighten your legs, tensing your abdominal muscles.
The neck is relaxed, we do not hold the head with our hands, we hold the upper body with the press.

2 sets, 10-15 reps.

Reduction of hands

Lie down on a bench (, chairs).
Take inventory, palms facing each other.
Spread your arms wide, bring them together without bending your elbows.

4 sets, 12-15 reps, weight 1-3 kg. (1-2 liter bottle).

At home, you can take water bottles instead of dumbbells, if there is no fitball, make up chairs or take a bench.

Exercises for the press and legs

Lying on your back, stretch your arms straight, relax your muscles.
Raise your shoulders, stretch your arms and toes.
Raise your legs and, tensing your muscles, stretch forward.

3-4 sets, 10-15 reps.

Take a ball of any diameter to form a right angle.
Lie on your back, bring your hands behind your head, feet on the ball.
Hold the ball under your knees, and lift yourself off the floor, tensing your muscles as much as possible.
Hold this position for 3-5 seconds.

3-4 sets, 15-20 reps.

Advice. If there is no ball at home, the exercise is performed in the same way, only with straight legs.

Scissors

Lying on your back, raise your legs 30 cm from the floor.
Perform cross leg swings.

2-3 sets, 25-30 reps.

This exercise tightens the oblique and lower abdominal muscles.

Rise on toes

Stand with your feet on a solid stand 8 cm high (wooden beam), your back is even.
We take a dumbbell in one hand, hold on to the support with the other.
Rise on toes, linger for 1-2 seconds and lower.

We perform: 100 repetitions (for each leg).

Let's summarize the home workout for the press. Let's divide the above exercises for the press into two groups so that you can work purposefully:

Upper Press Exercises

Bike.
Lying leg raise.
Letter V.
Back bend.

Exercises for the lower press

Scissors.
Harmonic.

We advise you to watch the video - "Effective exercises for the press at home"

Effective exercises for the press in the gym

You can use the comprehensive ab exercise program shown in the table below. For a beginner who loads himself with weights, we advise you to pump the press in the gym 2 times a week, diluted with enhanced cardio warm-up.

Gym abs workout program

Day	Exercises	Approaches	Replays
Mon	3-4	15-20
	3-4	15-20
	jump rope	4-6 min
Tue	Rest
Wed	Run	15 minutes
Wed	jump rope	7 min
Thu	Rest
Fri	2-3	10-15
	2-3	15-18
	3-4	15-18
	jump rope	4-6 min
Sat	Rest
Sun	Rest

Put your elbows on the crossbars, press your back against the pillow of the simulator.
Raise your legs, trying to touch your stomach with your thigh, your shoulders are motionless.
Lower your legs.

3-4 sets, 15-20 reps

Do not touch the floor with your feet until all repetitions are completed.

The slope of the bench is 30-40 °, put your hands behind your head.
Raise your head first, then your shoulders.
Do the lift, straining the press.

3-4 sets, 15-20 reps.

Choose a suitable weight (not too heavy 6-10 kg).
Take the rope, get down on your knees.
Arch your back, arms bent.
Lower yourself almost parallel to the floor, touching your chest with your chin.
Perform the exercise by tensing the abdominal muscles, no need to work with your hands .

2-3 sets, 10-15 reps.

Start with a light resistance weight (8-10kg).
Grasp the handles, put your feet under the rollers.
Raise your legs and twist the upper part of the body, the action occurs at the same time.
Take a 2-3 second pause.

2-3 sets, 15-18 reps.

Lie on the bench, grab the pillow of the simulator with your hands (over the edge).
Bend your legs slightly.
Raise your legs by working your abdominal muscles.
At the top, lift your butt off the bench.

3-4 sets, 15-18 reps.

An excellent selection of complex exercises for the press in the gym in this video:

These training programs will help you get a beautiful tummy very quickly. Don't forget to measure your results, take pictures and weigh yourself. The real fruits of labor: a slender figure, a thin waist and a toned abs are the best reward.

We wish you fruitful and pleasant training!

Everyone wants to have a taut stomach and relief abs.

To achieve this goal, it is enough to eat right, since “cubes” can appear only with a low body fat content. In addition to a balanced diet, strength training is of great importance. So what kind of abdominal exercises for women should you do? Experts believe that during training you need to work out the upper and lower press. It is also worth giving a load to the muscles of the core, since they provide a beautiful aesthetic appearance of the abdomen.

Exercises for the upper abdomen

The most effective ab exercises that engage your upper abs are crunches, hip raises, and leg raises. It is easy to perform them even at home without special equipment.

Twisting is considered a basic exercise for the upper abdomen. You need to do it in the following sequence:

Take a position lying on your back, take your hands behind your head and close them in the castle.
Bend your knees.
After that, gently lift the body, trying to touch the knees of the chest.

If classic crunches are easy for you, you can turn your torso sideways as you lift. The exercise should be performed in 3-4 sets. The optimal number of repetitions will depend on your physical form. For beginners, it is recommended to perform twisting of the body in 15 repetitions.

A set of exercises for the press should be supplemented with hip raises. This type of strength training is very popular with all professional athletes. Perform hip lift at home without special equipment. To begin, take the starting position lying down, and bend your knees. Then put your hands on your chest and gently lift your body off the floor. During the lifts, the shoulder blades and legs should remain motionless. Perform lying hip raises in 2-3 sets. The optimal number of repetitions is 20-25.

To perform leg pull-ups, you will need a stable stool. First of all, sit on a stool and tilt your body back about 45 degrees. Then gently pull your legs to your chest, while the body should remain in a static position. After you have pulled your legs to your chest, freeze in this position for 1-2 seconds. Perform leg pull-ups for 2 sets of 8-12 reps.

Exercises for the lower abdomen

Many people believe that lower abs can only be performed in the gym or on the horizontal bar. However, this opinion is erroneous. You can work out the lower part of the press with the help of exercises such as "scissors" and lifting the legs lying down. You can also supplement the complex with the “rock climber” exercise.

Exercise "scissors" is familiar to almost every person. This type of strength training should be performed in the following sequence:

Take your hands behind your head or put under your lower back.
Raise your legs off the floor about 10-15 cm.
Slowly move your legs in opposite directions, and then cross them together.

It is desirable to perform the exercise "scissors" for a while. If you are a beginner, do this type of strength training for 15-20 seconds in 2 sets.

As you know, the best exercises for the press that involve the lower part of the muscle are various leg raises. This type of strength training can be done at home. You need to perform lying leg raises in the following sequence:

Take the starting position lying on your back.
Take your hands behind your head.
Slowly raise your legs to a vertical position, and then return to the starting position. It is worth noting that at the lowest point the ankles should not touch the floor.

Perform lying leg raises for 3 sets of 10-12 reps.

"Rock climber" is perhaps the most effective exercise for the lower press. This type of strength training is suitable for both beginners and advanced athletes. You can perform the climbing exercise both in the gym and at home. First of all, you need to take emphasis lying down. Hands should be spread at shoulder level, and the back should be slightly bent. Next, tighten your abdominal muscles and lift one leg off the floor, trying to touch your knee to your chest. Then you should return to the starting position and repeat the movement with the other leg. Perform this type of training in 2 sets of 30-40 seconds.

Core exercises

The core muscles are responsible for stabilizing the waist and hips. In addition, they are responsible for the tightening of the abdomen. If you perform various exercises for the press at home, be sure to supplement the training with the vacuum exercise and the bar. They will help visually narrow your waist and tighten your stomach.

Arnold Schwarzenegger claims that he achieved a narrow waist with the help of "vacuum". You can perform this exercise lying on your back or standing. The technique for performing the "vacuum" is quite simple. First of all, you should take a starting position and exhale sharply. Then try to pull your stomach in as much as possible and stay in this position for at least 10-15 seconds. After that, you need to exhale sharply again. It is advisable to do a "vacuum" on an empty stomach. The number of approaches in this exercise is not limited and will depend only on your desire.

Many athletes and those who just want to have an excellent figure are thinking about how to quickly pump up the press.

Many athletes and those who just want to have an excellent figure are thinking about how to quickly pump up the press. The abdominal muscles require regular work, because they are responsible not only for the appearance of the abdomen, but also for the position of the internal organs of the abdominal cavity. How to quickly pump up the press to cubes? Is there a most effective set of exercises? Let's look into all these issues.

You can have very strong abs, but no one will know about it except you, if you do not reduce the percentage of body fat. In order for those same press cubes to appear, it is necessary to combine diet and exercise. Then the result will be obvious to everyone. So here are some helpful tips to help you reach your goal:

Be sure to have breakfast. Many people refuse breakfast, thinking that in this way they will lose weight faster. In fact, the opposite is true. Breakfast is the most important meal of the day. It includes all metabolic processes, gives energy and vitality for the whole day. It is believed that breakfast should be the most plentiful meal of the day. Lunch should be made a little smaller, and dinner should be the lightest meal. By skipping breakfast, you run the risk of eating a lot more at lunch and in the evening, and this will definitely not lead to harmony. Prolonged fasting leads to breakdowns and overeating, so the best option is a hearty breakfast, a medium lunch, a light dinner and two small snacks during the day. If you do not have time to have breakfast in the morning, then take an energy bar with you and eat it at work or school. In general, a way out can always be found. Cooking oatmeal, for example, takes only 3 minutes, because it is enough to pour boiling water over it.
Reduce your lunch portion. During the day it is good to eat vegetables, complex carbohydrates and some protein. Lunch example: vegetable salad with olive oil, buckwheat and a piece of grilled chicken breast. A serving of meat should fit the size of your palm. Vegetables should take up half the plate. Fiber helps to feel full faster, cleanses the intestines, and normalizes digestion. Vegetables and fruits are great snack options.
Don't be afraid to lift weights. The more developed your muscles, the more calories you burn at rest. Weight training promotes weight loss, but some people are afraid to do strength training because of the increase in muscle mass. This mainly applies to girls. In fact, to get into bodybuilding shape, you have to train for years and spend hours in the gym. If you only do aerobic exercise, you will lose both fat and muscle mass. The best option is a combination of strength and cardio training. In this case, your body fat will decrease and muscle mass will increase. The figure during such exercises becomes very athletic, toned and embossed, which is what we are striving for.
Drink enough water. The norm of liquid per day is 30 g per 1 kg of weight. This amount includes tea drunk during the day. By the way, green tea and coffee contribute to the acceleration of metabolism.
Train yourself to eat often, but in small portions. This will keep your metabolism normal and help you get rid of extra pounds. The volume of a single serving is 200-250 g. It is advisable not to drink food.
Avoid refined foods. White bread, polished rice, pasta, sugar, refined oil - all these products are useless and dangerous for the body. It is also necessary to refuse sausages, too salty dishes, sweets, smoked meats, potatoes, fatty foods. If you like pasta, then choose products made from durum wheat. Yeast-free whole grain bread can also be used as slow carbs in moderation.

How to quickly pump up the press at home: a set of exercises

Exercise 1- squats

When it comes to how to quickly pump up the press to cubes, many begin to mindlessly lean on twisting, focusing on the number of repetitions. Do not forget that the abdominal muscles and posture are directly connected, and the press is needed not only to show off. The best ab exercises are those that work your entire body, including your back muscles. An excellent option for exercises for the press is deadlift and squats. These exercises train many muscle groups, including the abdominal muscles, and also work out the buttocks, quadriceps and promote fat burning.

Exercise 2- bending

Lie on the floor, stretch your arms in front of your chest. Raise your knees as high as possible. Do not put your hands behind your head, as this can lead to excessive stress on the back muscles. You can also cross your arms over your chest and place them at ear level, but without touching your head. Next, lift the body and pull it to the knees, using only the abdominal muscles. It is important not to lift the entire back completely and not create unnecessary tension in the back. Raise your shoulder blades and stay in this position. When lifting, exhale through your mouth, then hold your breath a little, fix on the top point, feel tension in the abdominal muscles, and then slowly lower yourself down without throwing your head back.

In this exercise, technique is more important than the number of repetitions. Be sure to watch your breathing, the position of your back, lower back and arms.

Exercise 3- lifting the body in a sitting position

This is the most popular and effective exercise. Lie on the floor, bend your knees, place your hands at ear level or cross in front of your chest. From the starting position, begin to rise, tearing off your back and shoulder blades. Try to sit up with your back straight. This is a classic ab exercise that everyone did in school. The same exercise can be done on an incline bench, or on a fitball. Trained athletes need to do body lifts with additional weights. The weighting agent is placed on the chest during exercise. Weight is added depending on the preparation of the athlete.

Exercise 4- bike

Raise your legs off the floor and make circular motions, as if pedaling a bicycle. Move your feet as if you were pressing the pedals of a bicycle. Keep your hands behind your head and try to touch your left elbow to your right knee and vice versa.

Exercise 5- lying leg raises

Lie on the floor, straighten your legs and hold together, place your hands along the body. Raise your legs above you, forming a 90 degree angle. Try not to bend your legs at the knees. Slowly lower your legs without touching the floor. You must raise and lower your legs with your abdominal muscles. To enhance the effect, you can do leg raises while hanging. For this, a crossbar, bars or Beresh loops are used. The more evenly you keep your legs, the harder it is to perform the exercise.

Exercise 6- folding

Lie on your back. Place your hands along the body or put them in front of you. Next, simultaneously raise the body and legs so that the face and knees are as close as possible. At the same time, do not forget about posture and straight legs. It will not be possible to straighten the legs perfectly, but this must be strived for. You should fold like a jackknife. You can also hold the ball between your legs and try to do the exercise in this position.

Exercise 7- straight and side plank

Stand on your elbows and on your toes. Your body should resemble a stretched string. Do not lift your tailbone up and do not fall down. Tighten your body as much as possible, keep it straight and stand in this position from 30 seconds to 2 minutes. The side plank looks about the same, only you turn on one side and rest on one hand. Then change sides. This exercise involves the maximum number of muscles. The stronger your abs, the longer you can stand.

Exercise 8- twisting for oblique muscles of the press

The oblique muscles are located on the sides of the abdomen. To make them visible, it is necessary to twist across the body with resistance. Twisting can be done while holding the ball in your hands. To perform the exercise, lie on your back, bend your knees and lower them to one side. Tear off your shoulder blades and do twisting straight. In this case, the oblique muscles will be involved.

Exercise 9- study of the press on the fitball

Lie on the fitball with your lower back, rest your feet on the bed or sofa. Start twisting without arching your back. Another option: lie on your back, bend your knees and hold the ball between your feet. Try to lift your shoulder blades and legs off the floor at the same time, reaching for the ball with your hands.

The most effective exercises are twisting and cycling. To get rid of a rounded belly, you need to strengthen your back muscles and be sure to monitor your posture. Many people have a prominent belly just because they slouch. If you straighten your back and turn your shoulders, then the stomach will be pulled in naturally.

How to pump up the press for a girl?

Speaking about how to quickly pump up the press for a girl, it should be noted that the structure of the female body is somewhat different from the male. It is determined by nature in such a way that more fat accumulates in the abdomen in women, and it is not so easy to get rid of it. Here you need to strictly follow a diet and exercise regularly.

Exercises for girls on the upper press:

Twisting;
deflections;
Raising the legs in a prone position.

Lower press exercises:

"Harmonic";
Steps on weight;
Raising the legs with a raised pelvis in a prone position.

Lateral muscles:

Tilts to the side;
Leg straightening;
Side twist;
"Scissors".

Girls, in order to achieve press cubes, need to follow a diet, for example, low-carb. The relief will appear only if the fat layer on the abdomen reaches less than 1 cm.

Exercise "Vacuum" from a sagging abdomen

If you want to make your waist thinner and your stomach flatter, then do the vacuum exercise every morning and evening. It can be performed by both women and men. With this exercise, you can achieve relief of the abdomen. What gives the exercise "vacuum"?

First, the waist becomes thinner;
Secondly, the percentage of internal fat decreases;
Thirdly, the stomach narrows;
Fourth, the stomach becomes flat.

The technique for performing the exercise is quite simple:

Stand up straight and rest your hands on your knees or lie on your back;
Inhale slowly through the nose, filling the lungs as much as possible;
Exhale sharply through your mouth, and draw in your stomach;
Hold your breath for 10-15 seconds.

Exercise must be done 10 times.

If you want to tighten your stomach, then the vacuum exercise is ideal. To pump up the press cubes, you must adhere to a diet. If you are overweight, you will not see the desired result. Your steel abs will be hidden under layers of fat. By pumping the press, the stomach does not become thinner. It gains relief only under the condition of a minimum percentage of fat in the body.

If you are overweight, then first lose weight, and then proceed to pump up the press.
Don't step on the scale every day. Muscles weigh much more than fat, and with visual weight loss, you can see a plus on the scales. This is due to the fact that there is a set and growth of muscle mass.
Make a meal schedule and stick to it. By skipping one of your meals, you run the risk of overeating in the evening or before bed.
If you have an asthenic figure and want to strengthen your abdominal muscles, then try to strain your abdominal muscles all the time. This can be done unnoticed by others, sitting in a chair, working at a computer, standing in line. Over time, the muscles will get used to being in good shape and your stomach will take on a beautiful shape.
Drinking a cup of coffee before your workout will help speed up your metabolism and activate the fat burning process.
Drink water throughout the day and during workouts in small portions.
Try to strengthen your abs and your body when you are young. This will help you avoid many problems in the future.
Pay attention to both strength and aerobic exercise. Try yoga - it calms and helps fight stress.

Despite the fact that only a small number of people have a beautiful figure in our time, absolutely everyone dreams of it.

There are no such people who are satisfied with their fullness or vice versa, a skinny physique.

Someone in this matter is hindered by laziness, others by the lack of free time.

It would seem that in order to remove the stomach, it is enough just to reduce your diet, and the fat will go away over time.

In fact, the way it is, but you are unlikely to be happy with the result.

In place of fat, sagging skin and stretch marks will appear, which are not so easy to get rid of. In this article, we will discuss how you can flatter your stomach by doing ab exercises.

General recommendations on how to reduce the stomach with the help of exercises for the press

This section will be short so as not to go far from the main topic of the article. Without these general guidelines, you will not be able to see progress, even if you regularly follow the training program for several years. They are as important as the training itself, so their implementation is rigorous.

First, it is imperative follow a low carb diet. You can't get rid of fat while gaining it back along the way. Therefore, from the diet it will be necessary to remove everything that will not allow you to see progress - flour, sweet, fatty, carbonated drinks. Their use is of course permissible, but only in small quantities. And it’s best to eat them on cardio days to get rid of the calories immediately.

Second, worth forget about alcohol. Alcohol itself is the enemy of our body. Any alcohol is bad for us, and the main enemy of losing weight is beer. It in itself is a fast-carbohydrate drink, and its negative manifestations do not end there. With beer, you always want to eat something harmful and salty - which will negatively affect your diet.

Get enough sleep and avoid stress. Cortisol is a stress hormone that causes the body to store fat in the body. In order to fight it, you need to get enough sleep and eliminate all stress factors from your life.

Most Common Mistakes

For those who are not really familiar with either the gym or sports in general, this issue will encounter significant difficulties. In order to properly pump the press, and remove the stomach at the same time, you need to know well the physiological processes that take place in our body, as well as the anatomy of the body. But we will not go into much detail, here we will indicate only the main mistakes made by beginners.

1. Do a huge amount of exercise. It would seem that the more repetitions of the exercise you do, the more you will load the muscle, burn more calories, and you will be able to see the press in a couple of days. Alas, this is absolutely the wrong approach. To begin with, the abdominal muscles, like any other muscles in our body, should receive moderate exercise. If you do a large number of repetitions, then you will only injure your abs more. Also, doing most ab exercises should not be considered a good cardio workout that will make you burn a lot of calories. You'll need to do about 10,000 crunches to equal the number of calories you burn for an hour of running. So if you want to know how to properly pump the press to reduce the stomach - here's your first tip: never be too fanatical about exercising!

2. Try to burn fat only in the abdomen. What decisions do not come to both girls and guys before the start of the beach season. Daily abs workouts, body wraps, belly massages, etc. All this is aimed at purposefully getting rid of fat only in the required area. Unfortunately, each such attempt is initially doomed to failure. The body is quite wise in this regard, and it tries to maintain a "natural" appearance of the body. If fat is deposited, then it is evenly distributed throughout the body; if it is burned, then it is the same throughout the body. Therefore, it is necessary to say this - you will not be able to get rid of fat only on the stomach. In order for you to sooner or later see the desired “cubes” instead of fat, you need to combine exercises with diet and cardio loads.

3. Another most common mistake among beginners is that they do not practice regularly. It is necessary to perform a set of exercises not once every couple of weeks, but every other day. Only in this case, the muscles will receive a full load and the necessary incentive for their growth. At the same time as your abdominal muscles grow, your waist will become more slender and toned. But initially, you may not even see your muscles - for this you will need to get rid of fat.

Some tips on how to properly pump the press to remove the stomach

So, we talked about the mistakes, now it's time to move on to the tips. There are certain nuances that can either stop your progress, or vice versa, speed it up. If you purposefully decided to take care of yourself and your figure, then you must be prepared to strictly follow the rules.

1. Training should be carried out only on a hard and even surface. Neither a sofa nor a soft bed is suitable for these purposes. The most you can use is a thin, rubberized mat. They are in any gym, and for homework, you can purchase them in the store. Why do you need to do it this way? The soft surface during the exercise will spring under you, which will greatly affect the effectiveness of the exercise. You don't want to waste your time and energy, do you? You should also not practice on the bare floor, because on it you risk injuring your back.

2. Training is best done in the morning. First, in the morning your body is exhausted by an 8-hour lack of food. At this time, he is prone to maximum fat burning. Therefore, it is in the morning that all cardio loads and other workouts for weight loss are carried out. Secondly, it is much easier to exercise on an empty stomach. If there is any food in your stomach during any crunches or sit-ups, you will feel a lot of discomfort, which will affect your overall training mood. In addition, getting up 15-20 minutes earlier and giving this time to training, you will get a charge of vivacity and energy for the whole day.

3. Exercises should be performed at a slow pace. Muscles should feel the load well. Those who pump the press in fast mode are hacks. This method allows you to perform exercises due to inertia, and not muscle work. But your goal is not to do exercises for show, but for them to be beneficial. Otherwise, you wouldn't be reading this article.

4. In addition to the time you allocate for training, you should also adopt another very useful technique. It should be kept in mind and performed constantly - from the very morning until you go to bed. Only with this technique you can significantly reduce the volume of the abdomen by several centimeters in a couple of weeks. What is this incredible technique? Everything is quite simple - you must constantly keep your stomach drawn in and tense. The fact that many people walk around with big, bulging bellies isn't always just a fat problem. In most cases, this is due to the fact that the abdominal muscles of the press lose their tone, and stretch under the pressure of the stomach. If you constantly walk with straining your stomach, then soon you will be able to achieve a return of tone to the muscles, and a significant reduction in waist circumference.

5. During the exercise, you will feel a burning sensation in the abdomen. The pain from this feeling sometimes becomes unbearable, which is why people indulge themselves in the form of a reduced number of approaches, or repetitions. We cannot force you to endure pain and do it through force, but this is how it should be done. If you give your muscles a rest, you lose a significant portion of the effectiveness of the workout. Muscles should be loaded until the moment when you are physically unable to complete the repetition. But at the same time, it is worth repeating, we are not talking about hundreds and thousands of repetitions. Believe me - a correctly performed exercise, even in the amount of 20-25 repetitions, will make you experience a huge range of sensations.

Exercises with which you can remove the stomach and pump up the press

There is a huge variety of different exercises for the abdominal muscles. We have tried to highlight for you the most effective and useful, collected in one complex.

To begin with, I would like to say about the two undisputed leaders. These exercises are slightly different from standard ab exercises in their relative ease of execution. Even a beginner can easily handle them.

Exercise number 1 - vacuum. This exercise was developed by one of America's bodybuilders, who was awarded the title of "Miss Olympia" for the relief of his physique. And his press played a huge role in this. This exercise allows you to achieve the tone of the transverse abdominal muscles, and achieve a flat stomach in the shortest possible time.

The exercise is performed as follows. Starting position - standing, hands on hips. Then take a deep breath, completely filling your lungs with air. Then, exhale slowly and under control, while drawing in the stomach as much as possible. Stay in this position. After that, take a slow breath, pulling the stomach in even more so that it feels like it is practically touching the spine. Then return to the starting position. One such repetition should be from 20 to 30 seconds. This exercise can also be done sitting, lying down, or on all fours, but the standing variation is the most effective.

Exercise number 2 - plank. It is also a very good exercise in order to achieve a flat stomach. Take a position lying on your stomach. Then, stand in such a position that your body rests on your elbows and toes. The body should form a straight line, without any deflection. While doing this exercise, draw in your stomach and tighten your abdominal muscles. In just a few seconds, you will be able to feel the tension in your entire body.

Exercise number 3 - twisting classic. Take a lying position, legs bent at the knees, hands behind your head. From this position, lift the body up, as if twisting the abdominal muscles. The main thing when performing is that your body twists, and does not rise like a straight line.

Exercise number 4 - bicycle. Sit on the floor, put your hands behind your head, legs extended forward and hanging above the floor. Then, bring the right leg, bent at the knee, to the body, while touching it with the elbow of the left hand. Then switch arms and legs.

Exercise number 5 - leg raises. Lying position, legs and arms on the floor. Raise up to a strictly vertical position, first one leg, then the other. Also, alternately, put them on the floor and repeat the exercise.

Exercise number 6 - stretching the legs. Lying position, hands lie under the belt, legs stretched up and bent at the knees. Stretch your legs forward and up, then return to the starting position.

Exercise number 7 - side twists. Lying position, legs bent at the knees, arms extended forward on the floor. Twist the lateral muscles of the body so that your left hand touches your left toe and vice versa.

In this article, we briefly told you how to properly pump the press to remove the stomach. But reading is reading, and getting rid of fat in practice is not so easy! Therefore, do not waste your time and try to put your new knowledge into practice right now!

To pump up the press cubes at home and not only, you need to: remove belly fat; train the muscles of the press; monitor your progress and make constant adjustments.

Many people strive for sculpted abs, however, not everyone can buy expensive equipment or go to the gym. Rejoice, there are many ab exercises that do not require special equipment, but use your own body and gravity to create a load. Follow the steps below to get the abs you've always wanted at home.

Part 1: Lose Belly Fat

1. Assess your belly fat

Excess fat tends to accumulate around your belly. And the abs lie under that fat, so if you want to show them, you need to shed the extra belly fat. So if you are not in shape yet, then first of all you need to burn belly fat.

Keep in mind that ab exercises, such as sit-ups while lying down, will help build muscle and burn calories, but don't target fat.

2. Reduce your calorie intake

To pump up the press at home, you need to burn fat, that is, burn more calories than you absorb. It is simply not possible to get embossed cubes with the help of exercises alone. You need to follow proper nutrition to remove excess subcutaneous fat. And here is the easiest way to reduce calories.

Reduce your portion size, but don't skip meals. If you do not eat for a long time, the body receives a signal to store fat.
Beware of foods that are high in calories and low in nutrients.
Be sure to cut back on excess sugar. The extra sugar tends to be stored as belly fat. Read food labels and beware of hidden sugar in bread, sauces, soda and alcohol.
Curb your cravings for sweets by making healthy choices like chocolate, honey, and fruit.
Record calories ingested using an online calorie calculator, read labels, and/or keep a food journal. There are many applications on tablets and smartphones that can help you calculate the number of calories you should eat and control how much you eat.

3. Eat proteins

Protein is the most important nutrient for building muscles because they are built from protein.

It is recommended, depending on your body weight and activity level, that ¼ of your diet should be protein.
Your body also burns more calories by breaking down protein than it does by breaking down carbohydrates.
Healthy foods should include chicken, fish and turkey. Vegetarians should include tofu, tempei, and seitan.

4. Eat vegetables and fruits

They fill you up quickly and are loaded with the nutrients and vitamins you need to keep you active.

Make sure half of your food is fruits and vegetables. The remaining ¼ of the diet (after protein, fruits and vegetables) should be filled with cereals. Whole grains are the best, and should make up half of all grains consumed.
Foods high in Vitamin C, such as oranges, kiwis, and kale, will help your body turn fat into energy and balance out the stress associated with food cravings.
Garlic, lentils, broccoli, and chili peppers are also good for fat loss.

5. Drink enough water

Keeping an adequate supply of water will improve your energy levels and mood, and help you feel full between meals.

Medical studies have shown that two cups of water before each meal helps people eat less and reduces sugary drinks.
Doctors recommend that women drink 9 cups of water a day and men 13.

6. Get Cardio Exercises

To burn the most calories, you should do cardiovascular exercise (exercise that increases your heart rate) for 30-60 minutes a day. Together with an improved diet, these exercises can help you lose pounds.

Choose aerobic activities that you enjoy. If you enjoy them, you are more likely to stick with them. There are many non-gym aerobic activities, such as walking, running, long walks, cycling, dancing, and swimming.
If you don't have time to complete a 30 minute workout, there's an easy way to add activity to your life. If you have a sedentary job, use your lunch break for a brisk walk outside. Move around the house or garden for at least 20-30 minutes, or take a walk to your destination instead of driving.

Part 2: Abs Workout

1. Target all three abdominal areas

To get the cubes you need to perform exercises for the upper press, lower and oblique muscles. While you can't focus on each area individually, any abdominal exercise will accentuate a specific part. The following exercises will help you get started.

2. Load Your Lower Abs

People often notice that this area is hard to shape, so it needs more attention. Try these three exercises to tone those muscles.

Scissors: Lie on your back and raise your legs to a 45 to 90 degree angle, depending on your flexibility. Place your hands at your sides and lower your right leg slowly, slightly off the floor. Return it to its original position, and then repeat the movement with the left leg. Continue on, changing legs. Try to complete at least 10 reps without stopping.
Leg Raise: Lie on your back and raise your legs a few inches off the floor. Keeping your knees straight, slowly raise your legs until they are perpendicular to the floor. Slowly lower them back to their original position without touching the floor. Repeat the exercise.
Body Rotations: Sit cross-legged, extend your arms forward and interlock your fingers. Breathe in. While tensing your abs, slowly rotate your upper body to the right 45 degrees. Exhale. Sit up straight and do the exercise on the left side. Repeat the exercise.
Remember, when doing any of these exercises, keep your lower back still on the ground. Otherwise, you may injure your back.

3. Work on your upper abs

The upper abdominal muscles are located below your sternum. They also need to be strengthened if you want to get strong cubes. Here are some exercises to help strengthen your upper abs.

Lying on the floor to the legs: Lie on your back, bend your knees at 45 degrees, put your feet on the floor. Cross your arms and place them behind your head. Inhale, tighten your abdominal muscles and lift your head and shoulders off the floor towards your knees. Then exhale and slowly lower your back to the floor.
Leg Raised Crunches: Get into a crunch position, but keep your feet off the ground. Keep your legs in the air and your lower body on the floor still, as you exhale lift your upper body towards your feet. Then inhale and slowly lie down on the floor. Repeat.
Hip Raise: Lie on the floor with your hands at your sides, palms down. Then lift your legs with straight feet. Raise your hips up, off the floor and lifting your abs. Repeat.

4. Work the Obliques

Last but not least, you need to strengthen your oblique muscles. Otherwise, your stomach will be unbalanced, and the cubes will look strange or ugly. Here are some exercises that will help strengthen your lateral muscles.

Lateral Curves: Stand straight with your feet shoulder-width apart. Place your hands on your waist, and then slowly bend over, moving your upper body to the right. Take the original position, and repeat the movements to the left side. To make the workout more difficult, take a heavy object, such as a water bottle, in your hand and do the exercise with bent arms.
Oblique crunches: Lie on the floor, raise your legs, bend your knees at a 45-degree angle and spread your hips. You will notice that it is easier to stay still on a flat surface, such as a bench. Place your hands behind your head and use your abdominal muscles to lift your head and shoulders off the floor, touching your right elbow to your left knee. Return to starting position and repeat the movement, touching your left elbow to your right knee. Exhale as you rise and inhale as you return to the starting position.
Oblique twist (Russian twist): Lie on the floor, bend your knees, and fix your feet still. Raise your upper body off the floor. Extend your arms fully perpendicular to your body, and as you exhale, bend your torso to one side. Sit upright while inhaling. Repeat the bend to the other side. To make it harder, hold a heavy object in your hands, such as a water bottle, a bag of flour, or a large dictionary.

5. Plank

Plank exercises are important to any abs workout because they work all the abs together, as well as many other muscles. To perform these exercises, take a push-up position, using your elbows as a support rather than your hands. Keep your body in a straight line, make sure your hips don't sag. Hold on for as long as possible.

Keep your head relaxed and look at the floor.
Start by holding the plank for 10 seconds, and work to increase that interval.
Make sure your body is tense, do this exercise in front of a mirror.

Part 3: Monitor your progress

1. Keep a training and nutrition diary

For any training program, a journal is the best way to keep track of your goal and see if you're getting close to it or not.

Every day, carefully record everything you eat and all your exercises.
An exercise log can help you see which areas of your diet and your exercise regimen need improvement.

2. Measure the circumference of your waist

Since muscle weighs more than fat, measurements will be a more important indicator of your progress than pounds on the scale.

Weekly measurements of your waist will keep you informed and show you the progress you have made.
For accurate measurements, use a regular measuring tape, measure above your thighbones.
Do not measure over clothing. Relax your muscles and don't pull them in.

3. Take before and after photos

Since you look in the mirror every day, it can be hard to see your progress without a photo.

Take a photo every two weeks and compare with the original photos. The changes you see motivate you.

Video

Exercises for training the press at home

If you're trying to lose a lot of belly fat, focus on diet and aerobics first. When you lose excess weight, start doing abdominal exercises. This will save you from a vain attempt to build abdominal muscles under a layer of fat.
Mix up your workouts. This will keep your body from getting used to it and keep you from getting bored and not exercising.

Cautions

Don't overload yourself. The goal is to feel a burning sensation in the muscles, but not pain.
Use your hands to support your head during crunches so you don't strain your neck.
Beware of hurting your back, do all abdominal exercises on a mat. If you don't have your own mat, use a thick blanket or two.
Talk to your doctor before starting a new diet and exercise regimen, especially if you have any medical conditions.
When doing lower abs exercises, make sure your lower back is kept on the floor to avoid back injury.