The ideal figure largely depends on the state of abdominal muscles. Therefore, the question of how to pump up a clear press has recently been asked more and more often. In addition, performing a certain set of exercises, you can keep your body in good shape.
What exercises can be performed
There are the following series of exercises with which you will get a pumped-up press.
- Leg lift . This exercise will become basic, as it not only helps to improve the shape of the press, but also has a beneficial effect on the entire body. To perform leg lifts, you need to sit on the floor. Hands should lie freely along the body. After that, you should start lifting the legs at an angle of 45 degrees. Feet should not be bent, they should always remain straight. For a start, two approaches of ten times will be enough, but over time, the load needs to be increased. With this exercise, you can ensure that you have a pumped up press.
- Twisting . In order to start this exercise, you need to take a lying position, put your hands under your head, after connecting them together, bend your legs at the knees. Next, you need to twist your body. In this case, the lower back should be motionless, and the shoulder blades must be raised from the floor. Exercise needs to be done in two approaches. Ideally, you need to make up to 50 twists per approach, but for beginners, the number of twists can be reduced. With this exercise you will find the answer to the question of how to pump up the upper press.
- Diagonal twisting . This exercise gives a big load on the oblique muscles. It is recommended for those who are also going to give the proper load to the entire group of oblique muscles. The position in this exercise will be the same as with normal twisting. But at the same time, it is necessary to perform inclinations so that the right elbow touches the left knee and vice versa. The main difference between these exercises will be that with normal twisting, the body rises straight, and with a diagonal twist - at an angle. But the pumped up press should be ideal, and oblique muscles play a big role in this.
- Bottom twisting . This exercise is necessary for those who do not know how to pump up the lower abdominal muscles. To start the exercise, you must take the initial position: you need to lie on the floor, hands freely positioned along the body. After that, you need to start lifting your legs off the floor without bending at the knees. You need to try to raise them as vertically as possible. Then you need to tear the pelvis as high as possible from the floor. This exercise is considered quite difficult, and for beginners it will be enough to start it with 5-7 times per set.
In conclusion
It is not recommended to do exercises every day so as not to strain the muscles. In addition to exercises for the press, you can do aerobics and jogging. It is also recommended to monitor the proper nutrition. And if you want to have a pumped up press, then you need to approach training regularly. Otherwise, you cannot achieve any effect. Good luck with your self-improvement!