Do you know how to get your press in shape in 30 days?

Health and sport are two interconnected concepts. And if you constantly adhere to the correct lifestyle, then you can achieve significant results in the beauty of the body.

Having cubes on the abdomen is the goal of people who have little to do with sports or in the light of certain circumstances (seasonal weight gain, weight lifting, predisposition to overweight, etc.) have excess body fat.

Particularly relevant is the issue of abdominal muscles in late spring, when people begin to prepare for summer trips to the beach.

In this article you can find a training program that will allow you to pump up the press for 30 days, as well as general recommendations for training abdominal muscles.

Look in the mirror

Before you begin any training, you need to give yourself a psychological setup. In this case, it is recommended to look at yourself in the mirror and determine what you want to change, how it should look and how much time you are willing to spend on achieving your goal.

Everything is possible, the main thing is to believe in yourself

You might think that a press in 30 days is not possible. Of course, no one speaks of an easy result and the same victory, but the goal is completely within reach. The main thing is to adhere to the following rules:

1. Normalize nutrition, switch to quality food.
2. Make your classes a permanent, integral part of life.
3. Stick to a specific schedule of the day and do not break it.

Following these recommendations and training in the program below, you can tidy up your press for 30 days.

Program Principles

Before we go directly to the program, we should emphasize the important points on which it is based:

1. The program is designed for two training of abdominal muscles per week.
2. It involves cyclic exercise. Several exercises are performed alternately in one approach. When a certain circle is over, a break of 2-3 minutes is taken and everything is repeated again.
3. The program allows you to bring into shape a press in 30 days.
4. For girls and for men it has almost equally high efficiency, as it contains simple and effective exercises.

As you can see, while there is nothing complicated, it’s time to move on to the exercises themselves.

Training program

So, if you decide to have time to pump up the press in 30 days, then you need to train according to the following program:

First circle:

1. Raising the legs in the hanger to the level of the abdomen.
2. Twisting the press forward while lying on the floor.
3. Twisting the press to the side lying on the floor.

Second circle:

1. Press exercise with gymnastic roller.
2. Lateral twisting lying on the floor.
3. Lifting legs up from a lying position on the floor.

As you can see, this 30-day press program contains both heavy exercises and lighter ones that can be performed for 50 or more repetitions. There is no specific number of repetitions.

After a week of training, you yourself will feel how many times this is available to you. The main thing is to repeat each exercise to failure and with maximum amplitude.

First, complete the first round in two sets, then the same number of times the second. Rest between approaches should be, as already mentioned, no more than 2-3 minutes. Take a break between workouts for about 3 days, so that the muscles have time to recover.

Also note that if the exercises are given to you too easily and in each repetition you can easily do 40-50 times, then use weighting materials that can be attached to the legs or arms. Even an extra kilogram on each leg and arm will effectively increase the load on the press.

Thus, you can engage the maximum number of muscle bundles of the abdomen in your work, and thus the 30-day press program will bring you results. Also, do not forget that you need to review your daily diet and switch to healthy foods.