In addition to the external effect, well-trained abdominal muscles ensure the correct position of the abdominal organs and have a beneficial effect on their work. A strong press improves posture and protects the lower spine from injury.
Work on the press is not only to strengthen the muscles, but also to drive off excess fat, if any. It is impossible to remove fat from the abdomen locally, therefore, exercises for the press should be combined with cardio loads, allowing you to get rid of excess weight in general. If you perform only exercises, then, of course, the press will become strong and elastic, but it will still be covered with a layer of fat.
What are the best abs exercises? There are many exercises for abdominal muscles , but they all come down to two options, depending on which part of the abdomen you need to pump. These are leg lifts for the lower abs and trunk lifts for the upper. The main projectile for working on the abdominal muscles is a bench.
In order to get an excellent abs, exercises must be performed daily and classes should not be abandoned. The best time to exercise is the morning hours.
The number of exercises and the pace of their implementation depends on the goal - whether you just need a flat stomach or whether you need stone hardness and the treasured six cubes.
In the first case, you need to perform exercises at a fast pace and do a large number of repetitions. In addition, you should limit the intake of carbohydrates and fats.
To obtain a beautiful relief, other methods are needed, namely, the maximum load, the number of repetitions of not more than 10, a slow pace.
If you just need a flat abdominal press, the exercises will be as follows.
First exercise. It is performed lying on the floor, while the legs are bent at the knees and fixed, the heels are near the buttocks. Hands in the castle keep their heads behind. Elbows should be tried to reach the knees. To study the lateral muscles, try to get the left knee with the right elbow, and the right elbow with the left elbow. Do the exercise at the fastest pace for 30 repetitions in both versions.
Second exercise. Position - lying down. Raise both arms and legs. Try to reach your toes with your hands. Do it very quickly at least 20 times. It is mainly aimed at strengthening the lower press.
The third exercise. Starting position - lying down, legs bent at the knees, feet - on the floor, hands - in the lock behind the head. Slowly tear the upper back off the floor. Do 20 times.
For those who want to get a spectacular relief, there are other techniques and exercises. Pressing cubes is not an easy task, but the result depends on the individual structural features. Many presses are hidden under a layer of fat. In this case, it is necessary to include running, cycling and other cardio exercises in the training.
If you need a relief press, exercises need to be performed slowly and not every day. Three lessons per week will suffice.
First exercise. It is carried out lying on the floor, while the palms are located under the buttocks. It is necessary to raise the legs to a vertical position and lower them down, not completely and without a jerk. Exercise is aimed at strengthening the lower abdomen. This area requires long and hard training. A similar exercise can be performed on the horizontal bar. Do three sets of 10 reps.
Second exercise. Perform lying on the floor, with your hands behind your head in the castle. Raise your back and bend your knees at the same time so that your elbows touch your knees. When touching, the abdominal muscles should be as tight as possible. To work out the oblique muscles, the exercise needs to be changed, that is, with the right elbow touch the left knee, and the left elbow - touch the right. Do three sets of 10 reps.
The third exercise. In the hanging on the horizontal bar, raise your legs horizontally and try to hold them longer in this position by the force of the press.
The fourth exercise. It is performed lying on the back, while the legs are bent at the knees, feet on the floor, hands behind the head. You need to tear your back off the floor, while making a slow breath. Perform three sets of 10 repetitions.
Between approaches, you need to take a break of 30 seconds.
So how to pump up the press? Exercise, cardio, balanced nutrition, regular exercise and perseverance.