In preparation for the beach season, you can increasingly hear the question of how to pump up the girl's abs. It seems to some ladies that this goal can only be achieved in the gym, but this opinion is erroneous. In fact, there are good exercises that you can perform at home. They are really effective, but the most important thing is to force yourself to train regularly and not wait for a positive result after the first lesson.
What is a press?
Before you figure out how to pump the press with cubes for a girl in a week, you should find out what this muscle is. This information will help develop a training program where all the necessary muscles will be involved.
The press is one large muscle that forms the posture and protects the internal organs located in the abdominal cavity. It consists of four muscles:
- Straight. She is responsible for the formation of cubes. The functions of this muscle are: raising the pelvis with a fixed chest, as well as tilting the body forward.
- Outdoor. The most extensive muscle is responsible for flexion of the body.
- Inner. It forms the second layer of the abdominal wall, and its function is the rotation and flexion of the body.
- Transverse. This muscle forms the third layer of the abdominal wall and performs the function of tightening the ribs.
Basic Rules
When answering the question of how to pump up the press for a girl, it is worthwhile first of all to say about the main rules. They must be adhered to by people who want to succeed as soon as possible and not lose the result achieved over time. Girls need to pay attention to the following points:
- You should not go on a rigid diet, as energy is needed for regular training. But at the same time, you do not need to continue to eat fast food and drink harmful drinks. In the right diet should not be present bakery and flour products, as well as alcoholic beverages and chocolate. In addition, a day you will need to drink 1.5-2.5 liters of water, which will help lose weight and improve metabolism.
- Excessive stress for the body will not lead to anything good. To get the desired relief of the abdominal muscles, you need to give them time to recover after each workout. A week will be enough for 2-3 classes, a break between which should be a day or two.
- Additional load on the muscles can be added by running, swimming or dancing. These classes will not be considered a full-fledged workout, but will quickly help bring the weight back to normal and form a “corset”.
- Starting classes is required with a minimum load, gradually increasing it. If you begin to perform exercises immediately for a large number of repetitions and approaches, the desired result will not work.
Training program
It is impossible to give an exact answer to the question of how much you can pump up a girl’s press, since each person’s muscles have their own characteristics. The training program must be individually, but in any case, the most important point will be the technique of the exercises. If it is wrong, then even an increased number of repetitions will not affect the final result.
People who train at home are instructors for themselves. It is for this reason that they need to develop a program in advance where exercises aimed at working out the upper and lower press will be present.
Particular attention should be paid to the frequency of training. It will be quite enough for beginners to train once in a couple of days, but over time, the number of trainings can be increased to 5 per week.
Below is a set of universal exercises that are suitable for absolutely any person. You need to perform them in 3 sets of 12-15 repetitions.
Twisting
The question of how to pump up the girl’s dice is asked by many people who previously had nothing to do with sports. Since their muscles cannot be worked out at least a little, it is necessary to start achieving their goals with simple exercises. One of them is twisting, which has already become a classic. This exercise, of course, will not help burn fat and pump up the press in one day, but with home training, it is considered quite effective.
The twisting technique is simple. To do this, you need to lie on the floor, put your hands behind your head, and bend your legs a little at the knees and focus on the feet. Using the muscles of the press, on the exhale you need to tear off the head and shoulder blades from the floor. At the same time, the arms, back and neck should not work. During the exercise, you should monitor the distance between the chest and the lower border of the abdomen - it should be as small as possible.
Leg raises
When ladies are interested in how to pump up a girl’s press, they most often want to learn a set of exercises to work out its lower part, since it is the most problematic one. An ideal option for this would be a leg lift.
How to pump up the lower press for a girl using this exercise:
- Lie on the floor, spread your arms to the sides or put behind your head and raise straight legs perpendicular to the floor.
- On the exhale, gently lower the limbs, leaving at least 5 cm between them and the floor.
Body and leg lifts
If it becomes interesting how to pump up the press for a month for a girl, then a person is ready to go to his goal no matter what. This exercise is quite difficult, so for beginners it may not work out right away. It works well with the rectus muscle.
Rises are performed from the starting position lying with straight legs raised up. After exhaling, you need to simultaneously raise your hands and reach for your socks, raising your head and shoulder blades.
Pelvis work
Only experienced athletes can tell how to pump up a girl’s press in 1 week. Beginners often make mistakes by inventing exercises for themselves, doing them incorrectly. Of course, it is difficult to get the desired effect from such exercises, but getting injured is easy. Therefore, it is better to compose a program for yourself from existing exercises, performing them correctly.
Another good option for working out the press is lifting the pelvis. It helps strengthen the middle and lower areas of the required muscle.
The exercise is performed while lying on your back. Hands should be placed along the body, and legs should be raised perpendicularly upwards. On exhalation, you will need to tighten the abdominal muscles and raise the pelvis, directing it up and slightly to the head. At the same time, you should not help yourself with your hands, since because of this, the load on the press will be minimized.
"Frog"
Exercise to work out the entire abdomen will be the perfect answer to the question of how to pump up a girl press. It perfectly engages the necessary zone and makes you feel a burning sensation in the muscles immediately during execution.
The technique here is not very complicated:
- Sit on the floor and place your hands behind the body, leaning on them.
- Pull straight legs forward at an angle of 30 degrees and tilt the body back a little.
- On the exhale, at the same time, straighten the body and pull the legs to the body.
This exercise is necessary at a fast pace. In this case, only the abdominal muscles should work.
"Vacuum"
Well-known exercise can also be a great way to achieve the goal. Many experts recommend that before pumping up the abdominal press to a girl whose muscles are not well trained, which causes her stomach to sag, perform a "Vacuum" several times.
Exercise can be done in different ways, but it has one basis. To do this, take the deepest possible breath, and then exhale smoothly, while simultaneously drawing in your stomach. The breathing should not be intermittent. After you should inhale again and try to draw in your stomach as much as possible. In the achieved position, you need to hold out at least a few seconds, but gradually the duration must be increased to 5 minutes.
You can perform the exercise while lying, sitting or standing. Thanks to him, the stomach can be kept drawn and tense all the time, which will strengthen the muscles and reduce the volume.
"Strap"
A regular Plank will help to strengthen the rectus muscle. In the classic version, it is known to everyone.
To do this, lie on the floor with your stomach down. Hands should be bent at the elbows, positioning them clearly under the shoulders, and focus on them, as well as on the toes of the legs. The body should form a straight line. In this position, you need to hold out as long as possible. If desired, you can increase the load by lifting one limb.
Weight Training
If there are any sports equipment in the house, then they must be used. Training with them will be not only an excellent morning workout, but also an obstacle to the appearance of extra kilos.
The best weight training exercises are:
- Twisting. They are performed in the same way as in the classic version described above, but in addition it is worth picking up a weighting agent and placing it over the chest.
- Leg raises. To perform this exercise, you will need special weights that are attached to the ankles. Together with them, it is necessary to raise straight legs up until they become perpendicular to the floor, after which they should be lowered, but not laid on the floor.
- Slopes with dumbbells. As a weighting agent, you can use ordinary dumbbells or bottles with water or sand. Standing straight, you should take the weight in one hand, and place the other at the waist. On inspiration, it is required to bend towards the dumbbell, sliding it along the leg to a level just below the knee. After exhaling, you need to smoothly return to its original position. If desired, dumbbells can be taken in both hands and tilted to the sides alternately, but you need to monitor your back without bending it and not pulling it very far back.
All these exercises are recommended in 2 sets of 15 repetitions. The weight used must necessarily be increased, but this should be done gradually, since it will be more difficult to achieve a positive effect due to sudden jumps in the load.
Contraindications to training
Often people who think about how to pump up a press at home for a girl do not pay attention to contraindications, which is why they worsen their health. Experts do not recommend starting training in case of a hernia, problems with the spine and recent operations. In addition, girls who are at the stage of pregnancy or who gave birth just a few days ago should also not be involved. Doctors are allowed to begin to perform exercises of this type only a month and a half after the birth.