Most women share the misconception that a beautiful lower abdomen is needed for a beautiful tummy . However, paradoxically, to eliminate protruding folds and tubercles in the lower abdomen, a trained upper abs is required, the muscles of which tighten the entire abdomen at once and make it perfectly flat. To bring these muscles in tone, it is enough to do exercises aimed at working out all the core muscles of the core, for example, the bar and twisting in the "bicycle" position. However, there are special trainings focused on strengthening the invisible problem area - this is what the upper abdominal muscles can be called. The most popular exercises are listed below.
Traction push-ups
- Put two dumbbells of the usual weight on the floor approximately shoulder-width apart.
- Grasp the shells and take the position for classic push-ups.
- Lower your torso to the floor and do the usual push-ups, while still holding your hands on the dumbbells.
- Returning to the starting position, raise your right hand with the shell to the level of the body.
- Hold for a few seconds, again return to the starting position and repeat the movement on the left side.
Since the upper press is easier to work with dumbbells, try to find shells of optimal weight. For beginners, one kilogram will be enough. If you regularly exercise, try starting with a three-kilogram dumbbell. Raising your hands to the body, make sure that the torso does not swing: strain the upper press and keep the position as stable as possible.
Bending - Squat - Press
- Take a pair of dumbbells and relax your arms on the sides of the body. The palms should look forward.
- Keeping your shoulders still, bend your elbows and bring the dumbbells as close to your shoulders as possible. Immediately after that, push your hips back and lower yourself into a classic squat. The hips should be at least parallel to the floor.
- Stand at full height and extend your arms with dumbbells over your head.
- Return to the starting position and repeat the movement.
The oblique, upper, lower abdominal muscles and the most problematic female zone - the hips - are well worked out in this simple but very effective combined exercise. In addition to eliminating excess body fat on the most visible parts of the body, you train your biceps, giving your arms a more attractive shape.
Cross lunges
- Take a pair of dumbbells and hold them approximately shoulder-width apart, allowing your arms to hang freely along your torso and placing your palms with the backs facing out.
- Take a step forward and to the side with your right foot so that the right foot is ahead of the left (as with curtsy). Lower your torso until your right knee is bent at an angle of at least ninety degrees.
- Hold for a few moments in this position, then take the starting position and repeat the exercise from the other side.
If your goal is the upper abs, exercises for girls based on classic squats and lunges will help you train the right muscles. Unlike a variety of twists and habitual leg lifts, elements based on the tension of the thigh muscles allow you to improve the shape of the whole body, and not just the abdomen and waist.
Slopes with a ski expander
- Take the ski expander and step on it with one foot (you can use two legs for the greatest resistance).
- Hold the ends of the expander in each hand at a shoulder-width distance. Bend at the lower back and lower the torso until it becomes parallel to the floor. The knees should be slightly bent, the lower back in a natural, relaxed position.
- Flatten your shoulder blades and pull the expander towards the upper abdomen. Hold in this position, then loosen the tension and return to its original position.
A ski expander is a sports equipment that resembles a rope in shape. It can be either single or double. The double expander provides an increased load on the muscles, so working out the upper press with it is usually easier.
Jump Squat
- Stand straight, feet shoulder width apart, arms at the seams. Take a pair of dumbbells.
- Take your hips back, bend your knees and lower your body as low as possible into your usual, traditional squat.
- Place the dumbbells on the floor, then leap your legs back to the "lying position" position, as for normal push-ups.
- Then jump back into the squat. Stand at full height and bounce again.
As you might guess, the purpose of this exercise is not only the upper part of the press, but also the main muscles of the cortex, thighs, buttocks and chest. The cardio load element - double jumping, is of great benefit. It provides the maximum possible burning of excess calories, bringing your dream closer - getting the perfect figure.
Modified Dumbbell Squat
- Hold two dumbbells directly above your shoulder line. Hands should remain completely straight. Throughout the exercise, tighten your abs intensely.
- Stand back by placing the left foot in front of the right. Do not put your feet on one line - the distance between them should still be the width of the shoulders.
- Take your hips back and bend your knees to lower your torso into your usual squat, but with your legs apart. Hold for a few seconds in this position, then use the core muscles to return to the starting position. Perform a set of repetitions in the specified position, then place the right foot in front of the left and duplicate the set.
Dumbbells add resistance and heaviness, so carefully choose the weight of the shells. Do not worry about the fact that the exercises for the upper press consist entirely of strength training for the legs; in fact, to perform squats, push-ups and lunges, it is necessary to use exactly those muscles of the core, which often do not even strain during classic pressures. Use the unique opportunity to tighten your tummy and get rid of “baggy” due to really effective exercises.
Frog in plank
- Starting position - emphasis lying, as for push-ups. The body should be a perfectly straight line, starting from the shoulders and ending with the ankles.
- Pull the right foot forward and place it next to your right hand (or as close to it as possible). Try not to move your hips - they should neither sag nor rise.
- Return the leg to its original position and repeat the movement on the left side.
Since the upper press determines the external attractiveness of the most problematic area - the abdomen, the above exercises should not be neglected. It is possible that they will help you find a dream figure.
Reviews
Surprisingly, it is a fact: exercises for the upper press are amazingly effective, quite simple in technique and do not require specific equipment or a subscription to the gym. And at the same time, they are strikingly unpopular: girls prefer to do with ordinary twists and a “bicycle” instead of focusing on the muscles of the upper press. Meanwhile, regulars on sports and weight loss forums recommend: include at least two or three exercises on the upper abdominal muscles in your daily activities, and after a month you will notice a visible result.