So, we will begin to restore the press after childbirth or many years of "doing nothing", as a result of which many become "happy" owners of a flabby stomach.
Let's start by trying to figure out what a press is. The absolute majority divides it into “upper” and “lower”. Here we stop. The muscles of the press, as they say, are actually ONE abdominal, and there are no upper and lower presses . This is a single muscle, divided into “cubes” by the tendons. Conventionally, of course, we separate them. It’s just that some exercises load the upper section more, while others load the lower one. Therefore, no matter what you swing, the “lower” or “upper” press, you are loading the entire muscle. There are at least a dozen different exercises for training the abdomen.
A set of exercises for the press must be selected individually and with the help of an experienced trainer. Only he can, according to your goals and muscle condition, pick you the most effective exercises for the press.
It’s easier for men to pump the press than women, due to physiology, and this also needs to be taken into account. If for some reason you cannot visit the fitness club, then you can perform a set of exercises for the press at home, because they do not require special equipment. The main thing is to adhere to certain rules that exist in order to such exercises at home and without a coach have the maximum effect. The fact is that if the exercises are performed incorrectly, you can not only not achieve the necessary result, but also harm yourself by stretching or incorrectly loading the wrong muscle group. It is very important not to make mistakes, because incorrect exercises will negate even the most effective exercises for the press.
No less important is the training schedule, which should be designed in such a way that after exercise your muscles have time to relax, because the abs muscles are the same as the rest, and need rest. Shaking the press every day, you will not achieve anything. Training should be no more than 2-3 times a week.
It is believed that the most effective exercises for the press are torso raises and leg raises from a prone position.
Torso
Lying on your back, bend your knees and fix them - at home, a sofa or battery is perfect for this. Cross your arms over your chest. It is not necessary to chain them behind your head. You will subconsciously help yourself with them, thereby loading the neck, which can lead to painful sensations. When performing the exercise, it is enough to tear the shoulder blades off the floor, leaving the lower back on the floor (tearing the lower back off the floor, you include the muscles of the buttocks and lower back). Watch your breath: the exhalation should be in the phase of tension, that is, at the moment when you rise, and the inhalation should be in the stage of relaxation, that is, when you touch the shoulder blades of the floor. It’s completely useless to try to reach your head with your head. Just tearing off the blades is enough. The number of approaches, to begin with, no more than 3, repetitions - no more than 10.
Leg lift
Lying on the floor, on the back, we put our hands along the body. They will serve as a stabilizer. On exhalation, we tear off our legs from the floor and raise them to 45 degrees and lower them again, taking a breath. The number of approaches, for starters, no more than 3, repetitions - no more than 10.
If you are just starting to exercise, this exercise can be done by bending your knees.
I would like to note that the most effective exercise for the press, such as lateral slopes with weights, is completely unsuitable for women. Girls, if you want to "bury" your waist, feel free to do exercises on the oblique muscles of the abdomen. It is impossible to reduce the waist by tilting to the sides, since its thickness is laid at the genetic level. You also need to remember that even the most effective exercises for the press do not remove fat from the waist, no matter how hard you try. Fat leaves evenly from the whole body, and last but not least from the abdomen and thighs. The result can be achieved only with regular training of the whole body and proper nutrition.
Do not try to load the press in one day. The main thing is, not rushing to enter the rhythm without strong pain.