Many people want to learn how to pump up the press and buttocks at home. Moreover, this question is asked not only of the fair sex, but also of men who are unhappy with the presence of fat deposits in the waist. Attempts to get rid of it in the areas of the buttocks and abdomen without much effort often end in failure. As a rule, this is due to the fact that they approach the issue of losing weight unsystematically and perform only exercises, ignoring the general principles. To answer the question of how to pump up your abs and butt at home, you need to combine training, cardio workouts and proper nutrition.
Belly retraction
For those who wish to have a wasp waist, this exercise is indispensable. Pulling can be performed in any position - sitting, standing, lying, on all fours, as well as anywhere - at home, at work, in public transport. This is one of the main exercises in yoga, belly dancing, weight loss complexes.
So, you just need to pull the navel to the spine and hold the state of stress for more than 6 seconds. 5-10 repetitions at a time, an unlimited number of sets per day, and a slender waist is provided.
Retracting the abdomen is a very useful exercise not only for losing weight. With its help, internal organs are massaged, intestinal motility and its work are normalized, the internal muscles of the press are trained, and prevention of problems with the spine and hernias is performed.
Twisting
Talking about how to pump up the abdominal press at home, it often comes to mind the simple lifting of the body from a prone position. Similar exercises are called twisting. They are very common and one of the most variable.
You can bend your legs at the knees or keep them straight, perform simple twists or do body turns. The main thing is precisely to "curl up", forcing all the muscles of the press to work.
"Scissors"
Many puzzle over how to pump up a press in the lower abdomen at home. Indeed, training this zone is the hardest. Usually, the upper cubes are already clearly visible, and the lower press does not manage to get rid of subcutaneous fat. This is due to the anatomy, as well as insufficient load of this section of the abdomen. At the same time, the exercise for training the lower press is quite simple:
- Starting position: lying on a hard, flat surface, hands next to the body, palms down.
- On inspiration, when holding the breath, the legs rise above the floor at an angle of no more than 30 ° and short parallel swoops are performed. The minimum number of repetitions is 30.
"Strap"
If you want to know if you can pump up the press at home, you should not lose sight of this simple and at the same time effective exercise. The Planck uses the so-called core muscles, which provide a beautiful posture and a slender stomach. In addition, when performing this exercise, both the lower and upper presses work. Simply stand on your elbows and socks face down and keep your body straight for 15 seconds. If desired, time can be increased.
Lunges
One of the most effective exercises for training the buttocks. The muscles control the lowering, stretch as much as possible in the lowest position, and tighten when lifting. However, the desired effect is possible only with the right technique:
- Starting position: standing, legs together, hands on the waist.
- On exhalation, a lunge back or forward is performed. You should choose a more convenient option.
- On inspiration, lower the knee down without touching the floor. The thigh needs to be upright to the body at the bottom.
- On exhalation, return to the starting position.
- Repeat for the second leg.
For beginners, a modification of the exercise may be useful, in which at step No. 4 you do not need to return to the starting position, but rather complete the climb. In this case, it will turn out to be better to concentrate on the correct technique, without spending power on maintaining balance.
Squats
Many puzzle over how to pump up the press at home, but forget about the basic, most common and effective exercise. We are talking about squats, which are often underestimated in weight loss and training in general. The correct technique for their implementation involves not only the quadriceps femoris, but also the buttocks and abs:
- Starting position: standing, feet shoulder width apart, socks turned outward.
- On inspiration, lowering to the horizontal position of the hips relative to the floor is performed.
- On exhalation, lifting is carried out.
It is important to keep the press energized to create the right intra-abdominal pressure to support the lumbar spine. You also need to ensure that the knees do not extend beyond the tips of the toes. In general, the exercise should simulate a squat on a chair, but without support. To maintain balance and to observe the correct technique, it is recommended to keep your hands in front of you.
Kicks
This exercise also involves the buttocks and abs, but works more for the benefit of elastic priests. The execution technique is quite simple: from a position, standing on all fours, you need to raise a straight leg. It is important to try to use only the buttocks and biceps of the thigh. If it’s difficult to complete the exercise, you can stand on your elbows and lift up your leg bent at the knee.
Note Tips
When thinking about how to properly pump the press at home or buttocks, it is important to remember the correct technique. Any exercises will be ineffective if they are done incorrectly. At the same time, you need to not only follow the recommendations for implementation and breathe correctly, but also think about the muscle that is working at the moment.
It is important to imagine how it contracts and relaxes. Thus, it turns out to focus on the correct implementation of the exercise. It is always better to make fewer movements, but correctly, the more, but incorrectly. Therefore, one should not strictly adhere to the recommendations regarding the number of repetitions. After all, everyone has a different level of training.
Aerobics
How to pump up the press cubes at home? With the help of aerobics, supplemented by the above exercises. Cardio loads are better than other physical activity creating a daily deficit of calories. Simply put, they help to lose weight and burn subcutaneous fat, under which even the most powerful cubes of the press can hide.
As exercises of low intensity, not only aerobics is recommended, but also dancing, running, cycling and other similar activities. Regular classes at least three times a week will allow you to see a noticeable result after a week of hard training.
Proper nutrition
It’s impossible to pump the press at home for a month simply with the help of physical activity. In addition to exercise, it is important to review nutrition. General recommendations for weight loss are as follows:
- Calorie Counting. Perhaps the most important and important rule in losing weight. After all, excess weight will go away only in case of a lack of calories. Counting them is the best way to keep fit, because limiting portions is subjective, and you can easily overeat.
- Fractional nutrition in small portions. It allows you to speed up metabolism, reduce hunger during the day, and, most importantly, reduce the amount of servings eaten at one meal.
- Drinking more than 1.5 liters of water. Much has been written about the importance of fluid for all processes in the body. Including water is needed for weight loss. Two liters of pure liquid per day (sweet drinks, teas or soups are not considered) will improve the results.
For weight loss it will be useful to adjust the diet. It is advisable to exclude the so-called simple carbohydrates, which are quickly absorbed by the body and, when ingested in large volumes, are deposited in the fatty layer.
Also, it will not be superfluous to refuse objectively harmful products: sausages and smoked meats, mayonnaise and sauces, fried pies and french fries. If complete abstinence is difficult, you can afford a little unhealthy food, adhering to the daily calorie intake necessary for weight loss.
Finally
There are hundreds of different exercises that are useful for those who are wondering how to pump up the press and ass at home. There is no need to use all of them. It is enough to correctly and regularly perform several exercises, and also do not forget about the general principles of losing weight.