Exercises on the press - the most effective complexes of exercises for abdominal muscles

The dream and goal of many women is to make your body beautiful and embossed. To get what you want, you need to make changes in nutrition and exercise regularly. For the press to be beautiful, it is necessary to load the lower, upper and lateral muscles .

Exercises for the press for women

There are a number of rules that should be considered in order to effectively work the abdominal muscles:

  1. The best exercises for the press should be done in the morning, when there are forces and you can work to the maximum.
  2. You can only do it when after a meal a couple of hours pass.
  3. While exercising, watch your breath, as it is forbidden to detain it.
  4. Do exercises slowly to feel the muscles.
  5. Do not practice until exhaustion, so enough three times a week.
  6. The sensation of fire in the abdomen will indicate that the exercises are being performed correctly.
  7. It is recommended to select such a number of repetitions, so that the last time was done from the last forces.

Exercises on the press with dumbbells

Using additional weight, you can increase the load on the muscles, which will speed up the process of obtaining the result. For beginners enough dumbbells weighing 3 kg. Effective exercises for the press must be done 15-20 times.

  1. While standing, take one dumbbell and keep it on the side near the hip. Inhale, make a tilt and at the end stop for a second and straighten the body. Do on both sides.
  2. Place yourself on the floor and lift up slightly to the side of the floor with slightly bent legs. The body must form the letter "V". Dumbbell with both hands and pull them forward, forming a ring. Go through it legs in turn.

Exercises for the press on the horizontal bar

The most effective for working the abdominal muscles are the exercises on the bar , since you can achieve an amplitude that is impossible during other movements. To work out the press on the horizontal bar, it is important to raise your legs not at the expense of the back. Do at least 20 times per approach.

  1. For exercise on the lower press, grasp the bar with an average grip. Exhaling, raise your bent legs, trying to touch them to your chest. At the end point of the motion, fix the position and lower the legs.
  2. Grasp the crossbar and lift the even legs, bending the body. After this, tilt your legs to the left, then to the right, repeating the movements of the pendulum. Do not hold your breath, exhaling effort.

Exercises on the bench for the press

In gyms, the elaboration of the abdominal muscles in most cases is done on the bench. Training on the press can take place on an inclined and straight surface. You need to perform at least 25 times per approach.

  1. Lie down on a bench and hold on to its edge with your hands. Legs, bending at the knees, lift to the chest, making exhalation. Movement must continue until the legs are not at the chest. Go back to the IP on inspiration.
  2. For the next exercise on the press in the gym will need an expander that will create additional weights. It must be passed under an inclined bench. Fix your legs, take the arms of the expander and hold them near the clavicles. Exhaling, raise the body before it becomes perpendicular to the floor. After fixing the position, slowly sink to the bench.

Exercises on the press on fitball

For home workouts fitball is great, because during the training the body will be constantly in tension to maintain balance. To properly pick up the ball, sit on it and see if the legs are parallel to the floor. The best exercises on the press do 15-20 times per approach.

  1. Lie down on the fitball, pressing his lower back to him and keep it during training. For convenience, keep your arms crossed on your chest, and bend your knees. By working the muscles of the press, exhaling, lift, and inhale lower the upper body.
  2. Take the emphasis lying by placing the lower leg on the fitball. Keep your legs and back in a straight position. Exhaling, pull your knees to your chest, performing twisting. The ball should move around the ankles. Return to the IP on inspiration.

Exercises with the wheel for the press for women

Among the available home simulators, you can distinguish a gymnastic wheel. Exercises on the press with a roller work well on the bottom press. This is an excellent option for women seeking to lose weight after giving birth. Results can be seen in a month, if you do exercises with the wheel for the press at least 15 times per approach.

  1. Sit on your knees, take the roller in both hands and put it in front of you. It is necessary to slowly roll the roller forward as far as possible. Ideally, if you can achieve an almost horizontal position. Movement should be done by inhalation. Lock the position and on exhalation return to the FE. Movement should be carried out solely due to the tension of the press. Do it 15-20 times.
  2. For the next exercise, you need to fix the feet on the wheel handles and rest your hands on the floor. As a result, the body must form the letter "L". The roller should be rolled as close to the palms as possible, and the hips pointed upwards. Slowly move the wheel backward due to the strength of the muscles of the abdomen and thighs. Perform the exercise 15 times.

Exercise vacuum for the press

There are women who complain that the usual training does not work, and the abdominal muscles remain flabby. In this case, an exercise on the vacuum press, which helps toning the inner transverse muscles, will help. Results can be seen in three weeks. To perform the exercise for the press for girls, the following rules should be taken into account:

  1. Put your feet at shoulder level, and keep your hands on your hips.
  2. Deeply inhale through the nose to get the maximum amount of air into the lungs. Thus it is necessary to inflate a stomach.
  3. Sharply exhale with your mouth to release all air. During this, it is important to press the stomach to the back as much as possible. In this position, stay for 10-15 seconds. and exhale the air to the maximum. You need to do it 10-15 times in three repetitions.

Exercise for the press strap

The static load perfectly works through the muscles and causes the fat to be actively burned. Carrying the bar correctly you can not only tighten the stomach, but also load the muscles of the back, legs, hands and buttocks. Similar exercises for the abdominal press are performed on time, and the longer it takes to hold the position, the better.

  1. Lay down on the floor, and then, bend your arms in the elbows, so that the emphasis is on the forearms. Lift the casing so that it is straight. It is important that the elbows are under the shoulders, which will remove the last load.
  2. The legs and buttocks should be tense, which will help to avoid flexing in the lower back, and will keep the load on the abdomen.
  3. The body should be in the forward position. Hold out so much time. Do not forget to breathe.

Press training program

In order to drive fat from the abdominal area and properly work out the press, one must not only take into account the technique of performing exercises, but also make a suitable program and perform it without retreating. The complex of exercises for the press must necessarily include rest, so that the muscles have the opportunity to recover, because without this, the result will not be achieved. It is necessary to change the exercises from time to time and complicate the workouts, because without this there will be no progress.

An exercise Approaches Repetitions / Duration
Weeks 1-4
Twisting 2-3 20-25
Planck 2-3 1 min.
Twisting on a horizontal bar 2-3 15-25
Dumbbells with dumbbells 2-3 15-20
Weeks 5-8
Twisting with raised legs 3-4 25-30
Plank with legs on the hill 3-4 1 min.
Lifting the body with a dumbbell 3-4 25-30
Skew twists 3-4 15-20