A set of exercises for the press, abdominal reduction for women, on the sides and legs at home

If the fairer sex has a desire to have a slim figure and a beautiful abs, then a set of well-chosen exercises for the press at home will produce better results than training in the gym. All you need to do is desire and some free space.

Effective ab exercises

In order for a girl to find a flawless figure, you can make a training session from the most effective exercises or add some of them to your usual training complex.

A set of exercises:

• Twisting along the oblique;
• A bike;
• The letter "V";
• Reverse twisting;
• Raising the legs;
• Scissors in a horizontal position;
• Machi.

Twisting while lying down

The set of exercises for the press covers various crunches - one of the main fitness tasks, which kneads the abdominal press. This type of load helps to pump up the area just below the ribs.

To perform it, you need to take a recumbent position, bend your legs at the knees, and spread your elbows to the sides, while your hands are behind your neck. Next, you need to slowly raise the upper half of the body, after which they return to their original position. The lower back should fit snugly against the floor.

The number of repetitions for intensive training is 50 times in 3 sets. You can start doing abdominal exercises, focusing on your well-being; for the first workout, 3 sets of 10 times will be enough.

Classic crunches

The classic version is performed as follows:

• take a position lying on your back;
• the legs are bent at the knee joints, the feet are placed on the ground;
• put your hands on the back of your head, but do not lock them;
• inhale and slowly raise the upper body;
• strain the press, at the same time it is worth making efforts to take the shoulder blades away from the litter;
• in this state, linger for 3 seconds, and then return to the starting position;
• for greater efficiency, it is advisable not to touch the floor with your head.

Crunch

The main focus is on the upper press area. An additional load is placed on the lower abdomen and its oblique muscles. You should lie on a bench or floor facing the top, and put your hands behind your head or in the chin area. Bend and raise the lower limbs, so that the legs are parallel to the flooring.

Then you need to inhale, while contracting the abdominal muscles, bend the body and pull the knees to the chest, slightly lifting the upper back. Fix for 2 sec. muscle contraction and gently lower to its original position. When performing this technique, you should not pull your head to your knees with your hands.

With spring

Step by step execution:

• Starting position: while sitting, you should bring your arms back and lean on them;
• Stretch your legs forward and, holding them together, lift them off the floor;
• Without arching the back, the knees need to be pulled to the chest;
• Then it will pause at the peak point, smoothly return to the original position and repeat again;
• Do 3 sets of 12 reps.

Oblique twists

This option involves the oblique muscles of the abdomen.

Step by step execution:

• Put your back on the floor, lower limbs bent at the knees;
• Place your left leg on the opposite knee, place your hands behind your head;
• Raise the shoulder blade from the ground and twist the upper part of the body to the diametrically opposite knee joint;
• The loin is pressed to the floor, repeat the training alternately to the right and to the left;
• After 20 repetitions, place the other leg on the opposite knee and repeat the cycle.

Twisting with raised legs

Technique in stages:

• Take a position in which the back lies on the mat, the lower back is closely pressed to the floor;
• Stretch your hands on the sides, turn your palms down;
• It is recommended to cross your legs at the ankles. Bend them slightly and slowly lift them up, until the hips are perpendicular to the ground;
• Fold your arms crosswise on your chest;
• Exhale and smoothly raise the upper half of the body, while twisting it;
• When you exhale, you need to return to its original position.

Raising the body with twists

Execution technique:

• You need to lie down on your side, bend your knee joints at an angle of 45⁰ C. Cross the legs at the ankles;
• Turn the body onto its back as a whole. Knees are 20 cm from the floor;
• Using the muscles, gently lift the torso to the side and up, starting with the head and shoulders;
• Stretch your arms forward and slightly rise, but keep your pelvis on the floor. Smoothly return the lower limbs to their original position and stop for 4 seconds;
• Then slowly lower all parts of the body to their original state in the same order as when lifting. In this exercise, the body must be kept constantly twisted forward;
• Perform 6 reps on each side. You can gradually increase the number of exercises to 12. Rest for 2 minutes. before each set.

Reverse crunches

At home, as an option, this exercise is performed near the bed or sofa:

• you need to put your head in the direction of the bed, and hold on to its legs with your hands - for an emphasis;
• legs are directed up and create an angle of 90 with the body⁰ FROM;
• on exhalation, you should strain the muscles of the press and slowly raise the pelvis up;
• stop at the top point for 2-3 seconds, then lower the hip part, 1-2 cm short of the floor.

A bike

The set of exercises for the press provides for such a difficult variation as a bicycle, which works out the oblique and longitudinal muscles of the press.

Execution step by step:

• Lie face up on the floor;
• Put your hands behind your head;
• Bend your legs at an angle of 90⁰;
• The eggs must be placed parallel to the floor;
• Exhale and straighten the left leg, and pull the right leg bent at the knee joint to the opposite elbow;
• Then make similar movements with the other lower limb.

Twisting the muscles, you should keep the press in tension.

Scissors

To perform this exercise, you need to lie on the floor, and put your hands under your buttocks, palms turned down. Raise your legs to a height of 10-15 cm and make crossing movements with them.

It is recommended to do 2 sets of 30 times. This exercise helps to work out the lower abdomen.

Diver

Exercise "Diver" is included in the set of training for the press, and helps to pump the lower abdominal part.

Execution method:

• lie down on the floor, stretch your arms along the body and press against the flooring;
• raise your legs a little and move them according to the type of steps with a small swing;
• during execution, pull the socks over yourself, press the lower back down to the floor;
• if the lumbar spine comes off, then the lower limbs need to be raised a little higher and left in this position.

Alternating prone leg raises

This variety effectively strengthens the lower abdominal muscles. It is necessary to lie on a path or parquet floor, stretch your legs, place your hands near the body, turn your palms down. Raising the lower limbs should be done slowly, until they are perpendicular to the flooring, while the lumbar region should be pressed to the floor.

Stop in this position for 2-3 seconds. Gradually lower your legs, holding them, not reaching 2-3 cm to the floor. Wait a few seconds and again raise them to the same level. It should be performed at least 25 times in one approach.

Birch

It is performed lying on the floor, with the arms extended along the body, palms down. Tighten the abdominal muscles, inhale and raise the legs so that they are located relative to the body at an angle of 90⁰ C. After a couple of seconds, raise the pelvis and lower dorsal region up, while pressing the palms to the floor.

Bend your arms, resting your elbows on the flooring, hold the body with your palms. Make a fixation in the upper position for 3-4 minutes, then slowly take the starting position. It is advisable not to bend your legs, stretch the socks. Having adopted the position of "birch", it is better not to turn your head and neck - it is quite traumatic.

Simultaneous leg and trunk lifts

To do such a task, you need to lie on your back, after which you try to raise your straightened legs and torso so that you can reach with your outstretched arms to the fingers of the lower extremities.

This exercise is difficult for beginners. With regular training, you can perform 30 times in 4 sets.

The letter "V"

The set of exercises for strengthening the press includes a configuration in the shape of the letter V. This is not a simple and amplitude type of training that can pump the muscle mass of the abdomen to the utmost, and in order to prevent back injuries, it is advisable to do it on a soft pad.

It is performed lying on a mat with arms outstretched above the head, as when diving into water. At the expense of the abdominal muscles, you need to lift both parts of the body, so that the letter V is formed with the help of the body. Smoothly lower your legs down, relax. It is not recommended to make sharp and quick jerks. Try this exercise 10 times.

Plank and its variants

It is done in the following way:

• you need to get on all fours;
• from this position you need to stand on your elbows;
• support tops - socks of the feet and forearms;
• the body should be kept as straight as possible (straightened legs and an even pelvis);
• pull in the stomach and hold in this position for 40-50 seconds.
• subsequently, you can increase the period of stay in the static stress up to 1 min. and more.

Plank options:

1. With a reduced number of seats (arm or leg raised).
2. With the addition of dynamism (push-ups, stepping over the lower limbs or performing twisting).
3. Legs to the sides or together - additionally kneads the gluteal region.
4. - alternately make step movements in one and the other direction.
5. Knee joints to the shoulders. Here you need to pull up the knee side to the shoulder area, which is on the same side.
6. The side bar, in which the body should be turned sideways, while one hand is vertically raised up.
7. The reverse variety, where the position of the body changes. The person sits and rests on his hands from behind, the stomach is on top. Then you should raise the buttocks and stretch out.

Several options for performing the plank exercise:

Running in a lying position

Execution technique:

• the body is in a lying position, one leg must be bent at the hip and knee joint;
• the other should be put back and unbent;
• make support on palms and socks;
• at one moment it is necessary to push off with both socks from the floor, while the pectoral muscles tense, palms are pressed into the floor, and the pelvis must be slightly pulled up to the chest;
• straighten the previously bent leg and set it back;
• the limb, which was in an extended state, should be bent thus. like the previous one.

Recommended reps for beginners: 3 sets within 20 seconds. For the intermediate level: 4 sets of 30 seconds.Advanced level: 5 sets of 1 minute.

Push ups

Classic push-up:

• take an emphasis on the palms and on toes, put your hands perpendicular to the bedding, direct the shoulder blades to the pelvis, expand the chest;
• bend the elbow joints, take the forearms from the body by 45⁰ FROM;
• descending, touch the floor with your chest and slowly return the body to its starting position.

Push-ups from the bench are done by analogy with the previous option, only with your palms you need to rest on a fitness bench or sofa. The higher the stand, the easier the exercise is.

If weights are used, then training is done on uneven bars or from the floor. Mostly heavy vests are used. They can be replaced with a backpack filled with any cereal or water bottles. Perform by analogy with classic push-ups, only in this case the fingers should be spread out, and not folded into the boat.

Vacuum

This variety can be performed in different positions:

• standing on all fours or legs;
• lying down;
• sitting on your knees.

The execution technique is similar in any form.

An example of correct execution while lying down:

• Take the starting position;
• Bend your knees and put your feet on the floor;
• Exhale, and then take a deep breath. Exhale so that there is no air left in the lungs, and stop breathing;
• Then try to inhale, while not passing air through the throat;
• Pull in the stomach as much as possible and pull it up and to the spine;
• Remain in such a position as long as holding the breath is enough;
• Relax and exhale;
• Repeat 10-15 times and, if desired, a couple more approaches.

Weight Exercise

Weight-bearing exercise options:

• Bend your arms with weight at the elbow joints and press them against the body. The body needs to be slightly raised and alternately touching the opposite kneecaps with your hands. The number of repetitions is 30-50 times for a productive workout;
• While holding the weights, lift the chassis off the floor. The loin is pressed tightly to the floor. Perform 20 times in 3 sets;
• At the same time, raise the upper and lower limbs with dumbbells so that at the extreme point the forehead touches the knees. The optimal number of repetitions is 30 times.

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Weekly abdominal home workout program

A set of abdominal exercises for a week can include several stages, which are divided by day of the week.

The complex below is designed for training 3 times a week:

1. Monday... Do training for a group of muscles of the lower press.
2. Tuesday. Rest (at this time, you can, for example, do any cardio workout, but the abdominal muscles should rest).
3. Wednesday. A training group is performed, in which the oblique abdominal muscles take part.
4. Thursday. Take a break.
5. Friday. Gymnastics is performed, where the load is made on the upper abdominal zone.
6. Saturday Sunday. The day off, at this time the muscles are toned.

How to make a relief belly

To make the press embossed, you should follow a diet that contains mainly vegetables, fruits, cereals and proteins. It is not recommended to eat fatty foods and semi-finished products, since they cover the pumped up muscles with a layer of fat.

Some rules for getting a beautiful embossed belly:

1. Exercise should be done in the morning. On an empty stomach, the body burns its own fat layer.
2. During menstruation, pumping muscles is not good for health, it is better to resume exercise a few days after the end of menstruation.
3. The press needs a rest of at least 48 hours. Based on this, perform classes more productively 2-3 times a week, doing 17-20 repetitions in 3-4 approaches. This mode will allow you to achieve the same result as when performing 10 approaches daily.
4. To make sure that the right muscles are stretching, it is worth doing the following steps. At the peak of the exercise, you need to freeze for a few seconds, and at this moment you can understand which muscles are in tension.
5. It is not advisable to engage all areas of the press at one time. You can conditionally divide all the abdominal muscles into several sections and work out each of them.
6. Each exercise should be done slowly, clearly and focus on the area over which the action is being performed.

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Secrets of Fast Results for Perfect Abs

To quickly pump up the press, it is advisable to adhere to these rules:

• Always warm up before training so that the muscles do not stretch;
• It is better to do physical activities in the morning, on an empty stomach. In 20 min. before starting gymnastics, you must drink 1 tbsp. warm water to stimulate metabolism. If physical education is scheduled for another time in the middle of the day, then you should eat loosely 2 hours before the start of classes;
• Exercise on a regular basis, at least 2 times a week;
• You need to choose the right pace. For a flat stomach, it is better to use a fast beat, and for cubes, it is advisable to set a slow rhythm;
• It is not necessary to do the complex completely, you can choose up to 5 types of exercises;
• Muscle soreness is normal. But if regular classes are scheduled, but the pain remains, then it is better to postpone the training, to give the body time to rest.

It takes a little time, self-control and motivation to be in shape.

By doing a certain set of exercises for the press, each representative of the weaker sex will be proud of her appearance and a beautiful flat stomach.

Article design: Svetlana Ovsyanikova

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How to quickly pump up the press at home: a set of exercises: