Effective abdominal exercises for women. Home workouts

To remove the extra inches in the waist, you need to combine proper nutrition with the most effective workouts, which include exercises for all abdominal muscle groups.

Rules for pumping the press at home

Achieving a flawless belly and a narrow waist is quite possible quickly and easily if you follow the basic rules:

• exercise at home regularly. The habit of exercising daily will have a positive effect on your figure. It will be great to equip a small space: buy a rug and dumbbells, pick up dynamic music, put a large mirror. Such preparations will stimulate continual exercise;
• choose an evening workout time. Studies have shown that in the afternoon, the muscles of the whole body are in good shape and ready for stress, in the morning they are relaxed, which can lead to frequent injuries;
• increase the intensity and time of classes gradually. A sharp increase in workload can adversely affect health;
• remember that abdominal exercises are not fat burning. Therefore, strength training should be combined with cardio training. This can be running, brisk walking, or cycling;
• take time to stretch your muscles before and after workouts. The muscles must be warmed up and prepared, otherwise a sports activity may end in stretching or dislocation;
• switch to a healthy and balanced diet. It is impossible to achieve the result in the form of a high-quality body and an athletic figure by training alone. The selection of a dietary diet is required;
• Combine abs workouts with external skin care: massages, scrubs, wraps.

Training frequency and duration

The most effective ab exercises should be done regularly and at a certain frequency. You should start several times a week. Gradually, you can increase the frequency and exercise daily. However, it is important to understand: each muscle group needs rest, so it is necessary to allocate 1 day off.

The goal of training should be to work out each group of muscles (straight, transverse, oblique).

In 1 complex you need to combine them and alternate. Along with stretching before and after exercise, the time allotted for sports should be about 45-50 minutes. When the muscles get used to the load, you can increase the time to 60-80 minutes. Cardio lessons should last at least 60-90 minutes. Fat begins to be burned only after 20-30 minutes. after the start of the lesson.

The most effective abs exercises

The most effective core-strengthening exercises almost always involve crunches.It is these body actions that lead to the muscles of the upper press working and loading the most. For the lower torso, the most effective are those that contain the work of the lower extremities. Their weight bearing creates powerful tension on the muscles. For oblique muscles, lateral twists are recommended.

Twisting the torso on an incline bench

Everyone who has attended physical education classes knows this exercise. An incline bench is a must-have for every gym.

Sequencing:

1. Sit horizontally on an incline bench on your back, fix yourself with your feet, for which your feet grab onto special handrails.
2. Strain your torso, tear the body off the surface.
3. Return to the bench without jerking.
4. Do the required number of repetitions.

Twisting the torso lying on the floor

This option is performed using the same technique, but contains less load. This exercise is ideal for those just starting out at home workouts.

Sequence:

1. Sit on the floor in the starting position. Bend your legs at the knees. Grasp your head with your hands, elbows should be parallel to the floor.
2. With the effort of the press, lift the body and direct the chest to the knees.
3. Return to starting position and descend.
4. Do the desired number of repetitions.

Double crunches lying on the floor

The most effective ab exercises will work correctly only with the correct technique. Therefore, it is advisable to consult a fitness trainer or watch training videos. Improper muscle work will not lead to the formation of a beautiful abs. On the contrary, it can aggravate the situation and adversely affect health.

Double crunches involve the work of all muscle sections of the torso. This is a versatile exercise designed to tone your abdominal muscles.

Procedure:

1. Lie directly on a hard surface. Bend your legs at the knees. Clasp your head with your hands. Twist the lower back down.
2. At the same time, tear off the shoulder blades and pelvis, curling up into a ball. At this time, bent elbows should try to reach the knees.
3. Relax and lie down in a horizontal position.
4. Do the desired number of repetitions.

When doing such double twists, it is necessary to monitor the back: there should be no deflection in the lower back.

Twisting the torso while lying on the floor with raised legs

Twists vary in technique and difficulty. Raising your legs will add extra weight. These crunches are intended for people who exercise regularly (advanced).

Sequencing:

1. Sit horizontally on the mat and breathe calmly. Straighten your legs and raise them up, creating an angle of 90 with the floor surface⁰... Put your hands behind your head, clasping the back of your head, elbows parallel to the floor.
2. Use the torso muscles to lift the torso while keeping the legs up. The chest should try to touch the knees.
3. Smoothly descend to a horizontal position on the mat.
4. Do the desired number of repetitions.

You can also curl up with slightly bent legs. Suitable for intermediate skill levels.

Seated Leg Pulls

A challenging but effective exercise for the muscles of the lower press is pulling the legs. There are 2 types of technique: using an incline bench in the gym, or sitting on a straight surface.

Sequencing:

1. Sit in the starting position: straighten your back, bend your legs. With your hands, make an emphasis from behind: bend them at the elbows and place them behind the buttocks.
2. With tension in the abdomen, pull the legs to the body. Try to touch the chest with your knees. The back remains straight.
3. Return to starting position.
4. Do the desired number of repetitions.

A more difficult option is to straighten your legs, returning to the starting position. Remember that it is not recommended to touch the surface with your feet; you need to leave them in the air.

Lying leg raises on a horizontal bench

Exercise of leg raises is included in the complex of abdominal training in sports facilities.But it is also possible to perform it at home: as a bench, you can use a bed, a table-book, any hard surface.

The essence of the exercise:

1. Take a starting position and sit on a horizontal bench. The lower limbs should be on the weight, and the buttocks should be on the edge of the bench. Hold the corners of the bench with your hands. The head is directed upwards, not thrown back.
2. Raise your legs up to create an angle with the bench surface of 90⁰... Press the loin against the bench.
3. Return your legs to their starting position.
4. Do the desired number of repetitions.

Reverse crunches lying on the floor with bent legs

The muscles of the lower abdomen are worked out by reverse twisting.

Sequence of steps:

1. Position yourself horizontally on a solid surface. Bend your legs at the knees and lift up.
2. With the effort of the torso, twist, tearing the pelvis off the surface. Do not throw your legs too high.
3. Lie horizontally and exhale.
4. Do the required number of repetitions.

Reverse crunches on an incline bench

Reverse twists can be complicated by doing them on an incline bench.

Sequencing:

1. Take a starting position and lie on an incline bench. Bend your legs at the knees and lift up. Take your hands behind your head and grab a special handrail.
2. With the effort of the muscles, the cortex is twisted, tearing the pelvis off the surface of the bench.
3. Return to starting position.
4. Do the desired number of repetitions.

Leg raises

Exercises that include leg raises can vary in:

• original place (inclined bench, floor);
• ascent angle (90⁰, 45⁰);
• the degree of straightening of the lower limbs (straight, bent, bent).

All variations are aimed at pumping the lower torso.

Sequence of steps:

1. Sit horizontally and lie on the floor (bench). Straighten your legs (or bend - depending on the option). Stretch your arms along the body. The gaze is directed upwards.
2. With the effort of the lower press, lift straight (or bent) legs up to create an angle with the floor of 90⁰ ... Do not bend the lower back.
3. Return to the beginning and lower your legs.
4. Do the required number of repetitions.

Roller press

The press roller is a popular sports equipment in any fitness center. It is a small wheel with 2 handrails on the sides. You can buy it for self-training at a sports store.

It has an affordable price and small storage dimensions. It is important to understand that actions with a roller require special preparation: the muscles being worked out must be strong and developed. This kind of workout is not suitable for beginners.

To use the video correctly, you need:

1. Get on all fours. Place the roller under you at shoulder level, grab the handrails with your hands. Hands should rest on the wheel.
2. Slowly pushing the wheel forward, stretch the body along the floor. The head looks down, the stomach is pulled in, the lower back does not bend.
3. Stay in a stretched position for 3-4 seconds. and slowly go back, contracting the body and moving the roller in the opposite direction.
4. Do the required number of repetitions.

Side crunches lying on the floor

The oblique muscles require careful study. Without them, the creation of a beautiful relief of the press is impossible.

For lateral twists you need:

1. Lie on a hard surface. Bend your legs at the knees. Pull in the lower back and stomach. Place your hands behind your head, clasping the back of your head. Spread your elbows to the sides.
2. With the effort of the oblique muscles, twist to the right. Tear the body and blades away from the surface. The right elbow tends to the left knee.
3. Slowly return to a horizontal position.
4. Repeat the exercise to the left.
5. Perform the required number of repetitions.

Exercise Plank

The most effective ab exercises always include a Plank exercise. It aims to strengthen all major muscle groups in the body.

Sequencing:

1. Get on all fours. To take the correct position, you need to leave support on your palms, and straighten your legs and stand on your toes. The torso axis should be in a straight line.The gaze is directed downward. The abdomen and lower back are drawn in. The buttocks are tense. The pelvis is twisted inward.
2. With the correct stance, all muscle groups should work and be tense.
3. Stand for 20-30 seconds to start. Increase standing time by 10 sec daily. Bring the time to 3-4 minutes.
4. Relax.

Exercise Vacuum

This exercise has become known not so long ago. It allows you to work on the relief of the muscles of the torso. Here the transverse abdominal muscle is worked out. It is permissible to perform both standing and lying.

How to do:

1. Take a lying or standing position and inhale deeply.
2. Exhale, releasing all the air from your lungs. Then pull the stomach in as much as possible. It should be rolled under the ribs.
3. Hold your breath for 20-30 seconds.
4. Relax and inhale slowly.
5. Do the required number of repetitions.

Exercise scissors

The Scissors exercise is easy to do in any environment and place. It is aimed at working out the lower and oblique muscles of the torso.

How to make scissors:

1. Sit on a horizontal solid surface. Legs are straight. The lower back is pressed to the floor, the stomach is pulled in. Stretch your arms along the body. The look looks up.
2. With abdominal tension, raise straight legs up to create an angle with the floor surface of about 30⁰.
3. In this position, swing your legs like scissors. Movements alternate left-right and up-down.
4. Return to starting position and lower your legs.
5. Do the required number of times.

Exercise Mountaineer

Exercise Climber is recognized as one of the most effective for the abdominal press.

Technics:

1. Get into the bar. Pull the stomach in, twist the pelvis inward, look down.
2. Jumping forward, alternating both legs, make climbing movements in place. The knee should go to the elbow.
3. Return to starting position.
4. Do the desired number of repetitions.

Exercise Bicycle

It is advisable to do this exercise at home in the morning, waking up and not getting out of bed. This will give you a boost of vivacity and serve as an excellent morning exercise.

Method of execution:

1. Lie directly on a horizontal surface. Straighten your legs, pull in your stomach. The arms lie freely along the body. The gaze is directed upwards.
2. Using the muscles of the lower torso, lift the bent legs at the knees and simulate the movement on a bicycle: twist imaginary pedals with your feet. Do not bend the lower back.
3. Relax and lower your legs.
4. Do the required number of times.

Touching the heels

The sequence of steps of execution:

1. Sit horizontally on the floor with your legs bent. Put your hands freely along the body.
2. Raise the upper part of the body forward, with your fingers strive to touch the heels. The abs should not be relaxed.
3. Return to starting position.
4. Do the desired number of repetitions.

Plank knee pull-up

Exercise The plank is allowed to be done in a more complex version: a load is added in the form of pulling the knees up to the arms.

How to do:

1. Take the original position of the Plank. Hands and feet rest on the floor. Look down. Do not throw your neck back.
2. While contracting the muscles of the core, pull each leg in turn to the opposite elbow of the arm.
3. Return to the original plank and change sides.
4. Repeat several times.

Weekly Home Schedule for Women

The most effective ab exercises should be done according to a specific schedule. The intensity and time of classes should be increased gradually. It is important to remember that exercise is strenuous, so the extra calories in a balanced diet need to be considered and added.

Also, do not forget about the amount of clean water you drink daily. It should be at least 2 liters daily. The amount of sleep at night should be maintained for at least 8 hours. At the first symptoms of malaise, it is necessary to stop training and seek medical advice from a general practitioner.

An approximate training schedule for a week is shown in the table:

With each next day, you need to increase the number of approaches to 3 and the Planck time to 1 min. and more. Performing the above most effective exercises will allow you to get rid of extra pounds and create a flawless and attractive belly with a contoured abdominal shape.

Useful videos on ab exercises and techniques

Effective abdominal exercises at home:

6 abs exercises in 6 minutes: