How to get a press in 8 minutes?

The press is a complex of muscles located from the pubic bone from below to the xiphoid process from above. Basically, these muscles perform two tasks: bringing the chest to the waist, and the second - maintaining the upper body in balance.

Method of press development

Basically, the press develops when performing compressive exercises. To get a quality result, just 8 minutes of press a day is enough. The development of abdominal muscles is accelerated at a high level of load, which can be obtained in the gym or at home, since special simulators are not required to complete the classes.

Press in 8 minutes

This training program is useful for those who do not have enough time for full physical activity. The cycle of level 1 press in 8 minutes consists of several exercises of 50 seconds, performed one after another. In order not to damage the skin of the back, you should lie on the exercise mat.

Performing the first exercise:

1. Lie on your back, arms and legs straightened. The pelvis and upper back should be firmly pressed to the surface. There should be a small gap under the lower back.
2. Bend your legs, keeping your feet pressed to the floor.
3. Hands fasten behind the head into the castle.
4. Approach the body with the lower body, then return to its original position. It should take no more than a second to compress, and three to decompress.
5. Repeat these movements for one minute.

Relax for 20 seconds and continue to the next exercise.

Legs up

The second exercise to complete the press complex in 8 minutes is more difficult, and to an unprepared person it will seem impossible, but in fact it is quite simply done.

Exercise:

1. Lie on your back.
2. Raise the legs so that they are at an angle of 90 degrees to the body.
3. Place your hands parallel to the torso and focus on them.
4. Lift your legs vertically upwards using the lower part of the body and return to the starting position.
5. Repeat the exercise for one minute.

After completion, you need to wait 20 seconds to recover.

Leg lift to body

This is the second difficult exercise used in the press complex in 8 minutes. It is similar to the first, but has some differences.

Execution algorithm:

1. Lie on your back, pressing the tailbone and shoulder blades to the surface.
2. Legs should lie on the ground with slightly bent knees.
3. Hands are parallel.
4. Raise your legs 90 degrees to the body. With effort, try to reach your knees to your shoulders, but do not touch them, then return to the starting position.
5. Repeat the movement for a minute.

After 20 seconds of rest, proceed with the remaining three exercises. Since this is a 1 level press training in 8 minutes, its implementation is recommended even for those who have never received such physical exertion.

Exercises for the abs

The previous two exercises usually cause difficulties when performing, so they are taken out separately, the rest are simpler, but no less effective. After they are held, the press complex will be completed in 8 minutes.

Elbow touching the knee:

1. Lie flat on your back.
2. The legs are bent at the knees, the feet are pressed to the floor.
3. Hands clasped behind the head to the castle.
4. Begin compression by bringing the right elbow closer to the left knee.
5. Repeat the exercise for 50 seconds. Do the same, bringing your left elbow closer to your right knee for 50 seconds.

This exercise counts as two running one after another. Rest for 10 seconds.

Isometric exercise:

1. Raise your legs so that they are 90 degrees to the body. Bend your knees.
2. Straighten your arms, raise them so that the palms are at the level of the knees.
3. Squeeze the press and hold it for 50 seconds.
4. Relax and rest for 10 seconds.

Isometric exercises perfectly affect the abdominal muscles, making them stronger and stronger.

The complex is completed, it is recommended to repeat it every other day for better muscle stimulation.

2nd level

8 minutes of the press, carried out according to the program proposed above, help to comprehensively develop the rectus abdominis muscle, improve blood circulation and strengthen ligaments. But what if this complex has become familiar and does not bring the desired result anymore? Then you can go to level 2 of 8 minutes of the press, which will invigorate the body and improve muscle condition.

The peculiarity of the second level is that the exercises are performed faster, and the rest period between them is halved, two exercises are also added.

Performing an additional exercise:

1. Lie on the floor with your legs straight.
2. Hands are located along the body.
3. Lift one leg, pull it to the chest. Return to starting position.
4. Raise the second leg and repeat the steps from the previous paragraph.

Rest for 10 seconds.

Second additional exercise:

1. Lie flat, hands are located on the stomach.
2. Pull your legs towards you.
3. Straighten them without touching the floor, squeeze them back.
4. Repeat for one minute.

Rest for 10 seconds.

Additional exercises are performed after the main ones and complete the second level of exercises.