Beautiful abs in 30 days for girls. Beautiful press for a month at home to cubes

How to pump up a beautiful press for a girl at home

Are your abs far from perfect? Fat folds are collected in an unattractive "caterpillar"? Don't worry, everything can be fixed! Follow our recommendations, and your waist will lose 5 centimeters in the first month. We offer new system pumping the press for girls at home, which in 6 exercises works out all the abdominal muscle groups and burns up to 450 Kcal. The complex has no age restrictions and is suitable for girls of different builds. Result: embossed tummy + thousands of admiring glances. You will also get acquainted with the golden rules of how to pump up the press, how to maintain a slim figure, what to eat right and how to return a flat tummy after childbirth.

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Photo gallery: How to pump up a press for a girl at home

5 golden rules for girls: how to start effective classes

First week: a crushing blow to the press to the cubes

The table below is not just a bunch of exercises, but a complete manual for perfect press girls that can be pumped up at home. The number of repetitions is selected for the initial level, taking into account the complexity of the exercises. If you can't cope or it seems too hard, then do not dream of losing weight and continue to gain weight confidently.

You want results, right? Want to lose belly fat in a week? Then we are not lazy, raise the buns and follow the training strictly according to the schedule.

Important! Start any workout with a general warm-up of the body and end with a hitch. Neglecting the warm-up will lead to rupture and sprain of the ligaments, an increase in the trauma of the joints. Warm muscles - rule number 1.

Warm-up for exercises on the press, video

The main complex for the press, a table and a description of exercises for girls

Upper press

Exercise "Accordion". Sit on your ass, back straight, legs bent at the knees. Put your hands in front of you at chest level and tilt your body back 45 degrees to feel moderate tension in the press. We begin to work like an accordion: we pull the legs at the knees and the body towards each other, and then return to the starting position.

Tip: keep your legs up and do the exercise rhythmically. “How to pump up the press for a girl a minute before the cubes?”, You ask. Repeat "Accordion" 40-50 times for 2-3 sets, and the relief will appear in 1-2 weeks.

Lightweight version of "Accordion"

Chest lift. Classic exercise for the upper press. Lie on your back and bend your legs. Put your hands behind your head, but don't hold on! Raise your torso 30 degrees and tighten your abdominal muscles.

Tip: To avoid the temptation to grab your head, keep your hands at a distance of 5 cm.

One more interesting exercise for the upper press using improvised items. Instead of a stick, you can use an umbrella or a pipe from a vacuum cleaner.

Lower Press

Exercise "Scissors". Press your back firmly to the floor so that there is no arch in your lower back. Hands along the body. Raise your legs 15 cm and alternately do swings without touching the floor with your heels.

Tip: when you get used to the load, do the exercise with a raised torso. Then both the upper and lower parts of the press will be worked out.

Lifting the pelvis. Continue to lie on your back and keep your legs up. Spread your arms out to the sides for balance. Now jerk your ass and straight legs up, trying to take the “Candle” position. Keep a fast pace.

oblique press

Lateral twists to the leg. Take a pose: knees bent, torso raised, hands behind the head. Now work your legs as in the exercise "Bicycle" and touch the opposite knee with your elbows. Exercise very well strengthens the oblique muscles.

Hitch for exercises on the press, video

Be sure to do the so-called hitch after completing the main set of exercises. With it, you will relieve tension in the muscles, stretch, and also smoothly slow down the heart rate.

To pump up the press in 30 days at home, squeeze the maximum out of yourself and do the indicated number of approaches. The relief will begin to appear after the 2nd week of intense exercise.

Downloading the press after childbirth

Moms, you did a heroic deed and gave the world a little man. Endured terrible pain and 9 months of agony, and now you are afraid of abdominal exercises? You are warriors who never give up. We discard doubts, set a goal and go to victory!

Are you afraid to go to the gym and leave your child with dad, relatives or a nanny? And you don't have to! Take care of your baby at home. Turn exercise into a game for your little one. In the video, a creative mother shows how to quickly pump up the press and have fun with a child.

And here are a couple more examples of how a young mother trains.

We remove fat from the abdomen: proper nutrition + cardio

Do not eat sweets, do not drink soda, do not eat fast food, forget about sweets and fatty foods forever! Scared? Dispel your fears before you change your mind about losing weight. Eat harmful products during diets and proper nutrition, you can, but only until 12 noon and once a week. Choose a day for a stomach feast and indulge in your favorite treats (in moderation!).

Proper nutrition for girls - a balanced daily diet according to nutrients and vitamins. Accelerates metabolism, breaks down fats, removes toxins and fully supplies the body with all micro and macro elements.

Healthy eating rules:

1. No hunger strikes! Eat 5-6 small meals a day certain time.
2. Start your morning with a glass of warm water lemon juice. After 15 minutes, eat oatmeal or buckwheat porridge in milk + a spoonful of honey and a handful of dried fruits. A hearty breakfast is a must.
3. Do snacks at intervals of 3-4 hours: vegetable salad, fruit, protein.
4. Lunch - about 350-400 grams. Whole grain cereals, boiled meat, fish, vegetable salads and slice rye bread.
5. Drink at least 2 liters of water per day. Not soda, teas and juices, but pure filtered water. To get used to drinking water, first put a slice of lemon in a cup.
6. Drink a glass of water before meals, but do not drink during the meal. Only after 20-30 minutes.
7. You can and should eat after 18:00! These are sour-milk low-fat products, fish or vegetables. The last meal is 3 hours before bedtime, later only water with lemon and honey.

To drive fat, proper nutrition and training for the press is not enough. The main fat burner is cardio training, during which the body actively consumes energy and breaks down 2 times more fat. Abs exercises without cardio will only increase the muscles, but the creases of the caterpillar will not go away. You will pump up the press to the cubes, but, alas, they will not be visible behind the layer of fat on the stomach.

Training performance table

Video of effective cardio exercises for girls

You have learned how to pump up a press for a girl at home. Try and don't give up. A beautiful figure is our goal!

A beautiful and embossed press is the dream of any man who plays sports. To get athletic cubes, you have to try a lot, but in principle it is possible. Moreover, it is not necessary to visit gyms - we can achieve good results at home, having good motivation and some free time. Also very important correct scheme pumping the press for men, which we will talk about.

How long and how often do you need to exercise to pump up the press?

An important question is how often to download the press for men, and opinions on this can vary greatly, and even among experts there is an active debate. Some believe that in order to pump the press, you need to perform exercises every day so that the muscles are in good shape all the time.

Other athletes, when asked whether it is possible for a man to pump the press every day, answer in the negative, believing that daily loads negatively affect the muscles and deplete them, which makes it much more difficult to achieve the desired results.

In practice, it turns out that best option for men - alternate active loads of the press and perform "refreshing" exercises. So, one day you can seriously pump the abdominal muscles, and the other - perform general exercises for muscle tone or pump other muscle groups.

Want to lose weight? Then these articles are for you.

The abdominal muscles, in fact, work with any exercise, but they work a little less with loads of the shoulder girdle. Therefore, it is better to combine the days of active pumping of the press with the pumping of the arms, and on another day, for example, devote time to the legs. If your initial goal is precisely to find the relief of the abdominal muscles, then for example, the scheme for pumping up the press for men may look like this:

Day 1- work with the press;

Day 2- we work out the shoulder girdle;

Day 3- swing the back and lower limbs.

And so in a circle. Through these exercises, you can keep yourself in better physical shape.

Regardless of how many muscle groups we work out, the optimal duration of a workout is 1-1.5 hours. If it is more, then the body will get very tired, the muscles can lose energy, not withstand loads and become exhausted, so pumping up the relief can be problematic. Long-term training is more suitable for men who want to lose weight, but even here you need to approach this issue carefully so that it is fat that is burned, and not muscle mass. You can use protein shakes while working.

If the workout lasts less than an hour, the body will not warm up to the required level. Of course, now there are special interval workouts that allow the muscles to tone up faster, but it is still recommended to practice longer and more measuredly so that you can better feel the functioning of the muscles.

How to organize the process when pumping up the press?

To pump up the press in 30 days, it is rational to create a table. For men it will be suitable option, since the algorithm of actions will always be in front of your eyes. You can create your own table or use the numerous ones presented on the network. At the same time, one should not forget that the loads must be rationally distributed. It is necessary to give time for rest - the muscles are not iron. good option there will be high-intensity loads for three days, then one day of rest, and so on throughout the entire period.

Pumping the press in 1 month is difficult task. Results can only be obtained if systems approach to workouts. In addition to exercises for the press, regular cardio loads, a balanced diet and sleep are necessary. In this case, it is very likely to have good results after 30 days.

Sports component for pumping up the press in men

Now you need to consider in detail a set of exercises in order to know for sure how to pump up the press:

1. Classic straight press. The legs are bent at the knees and are under the fixing surface (partner, sofa, Swedish wall, table), the back is even, the arms are under the head. Flexion and extension is performed completely (from the floor to the knees). 3 sets of 40 reps.
2. Bench press. The position of the body is similar to the early one, but during the bench press, the body turns in both directions so that the elbows almost touch the knees, and at the very end the forehead is brought to the desired point. The return stroke is smooth without any swings. 3 sets of 30 reps.
3. Legs behind the head. The body is spread perfectly evenly on the floor, arms along the body with palms down, the neck is relaxed. The task is to throw your legs behind your head, while only the waist bends, and all other parts of the body remain perfectly even. 3 sets of 50 reps.
4. Squats. Feet shoulder-width apart, arms straight, heels do not come off. During the squat, the knees are slightly apart to the sides for convenience. This exercise highlights not only the muscles of the press, but also most of the muscles. musculoskeletal system. 2 sets of 50 reps.
5. Embryo. The exercise is complicated, although it looks quite simple in appearance. Initially, a perfectly even position is taken, arms crossed on the chest. During the exercise, you need to bend the body in the lower back, while the upper and lower halves rise by 25-30 cm. The exercise is done slowly, because of which the muscles quickly make themselves felt. 3 sets of 30 reps.
6. Push-ups on the hands. Exercise is contraindicated for people suffering from problems of cardio-vascular system or pressure, because there is an overload, and the effect is not so serious as to take risks because of it. 3 sets of 10 times.

Between each approach in the interval of 1 exercise, there is a break of exactly 1 minute, between exercises - 1.5 minutes. Do not overload the body, because. this will not benefit, and may even neutralize the effect.

Information for men

Cardio for the male press

To get the press in 30 days, you must definitely include cardio in your training course. Pumping only the press will not give an effect. Yes, the abdominal muscles will strengthen, but the layer of fat will not allow you to see it. The approximate share of cardio loads for the result to appear is from 40 to 60 minutes a couple of times in 7 days. Similar exercises are brisk walking, climbing stairs, jogging, jumping, cycling, etc. – can be carried out every day without problems. So, getting up early, you can go to work on foot, instead of taking the elevator - climb the stairs. It's in weekdays. On weekends, a great option would be to go for a bike ride closer to nature. Two in one - and a regular load, and a pleasant pastime.

The correct algorithms for pumping the press for men

In order to understand how to pump up the press in 1 month at home, you need to know correct algorithm and alternate loads. The ideal solution would be to do 3-4 high-intensity workouts per week. The rest of the time, actively work on burning the excess fat layer: the same cardio loads, nutrition. The more energy you use, the better the outcome. Abdominal exercises can become the basis for excellent bodily health. And in combination with the rest of the proposed requirements, they will allow you to have a toned body in excellent tone.

• Warm up before your workout. A warm-up warms up your muscles, protecting them from injuries and preparing for further stress, promotes blood flow to the muscles, nourishing them, and allows you to focus on further training;
• During exercises, keep your abdominal muscles (namely, the press, and not others) in constant tension;
• Watch the amplitude, speed of movement and the correctness of your actions. In other words, follow the technique of the exercise. No need to use jerks and rebound off the floor in order to complete the coveted number of repetitions. Quality is more important than quantity!;
• Do not rest while performing repetitions of one approach;
• Don't forget to breathe. Try not to hold your breath while exercising;
• Focus your attention on the muscle being worked. If you are training the lower abs, direct your attention to this area. You should feel how it is worked out during the exercise. This helps to better understand the correct movement technique, isolate the muscles and relieve tension from the auxiliary muscles.

How to pump up the press for men in 30 days-video

If your grueling workouts don't bring any results, while skinny guys have the desired abs without any effort, don't despair. Decisiveness, hard work and perseverance will help you get beautiful abs. Leave your traditional workouts and try our really working tips and exercises to get the abs of your dreams.

To pump up the press is not enough just to perform a set of exercises. It is difficult to get relief cubes when they are hidden by a large layer of subcutaneous fat. If you are already a thin person, it is enough to find good complex exercises and give muscles expressiveness. With dense people, things are a little more complicated.

In this article you will find a complete complex to pump up the press in a month at home to cubes. Leave the classic crunches behind and try our work tips and exercises to build abs in 30 days. Determination, hard work and perseverance will help you get sculpted cubes with our superior workouts. We also recommend that you see how it strengthens, which will improve the quality of life.

The most common question is whether it is possible to get six pack abs in a week or two. There is no such thing as fast abs - it's all about consistent exercise, proper diet, and increased calorie expenditure to burn belly fat. Get a nutrition and exercise plan together and follow them for the next 30 days to see a good and noteworthy result.

Most people, wanting to get six pack abs, start doing hundreds of crunches a day. But very often it doesn't work. The reason is simple. Make no mistake, crunches can be effective because they can not only tone but also tense your abdominal muscles. However one who does not remove fat from the abdomen will not be able to draw abs cubes.

Hanging leg raises stimulate abdominal activity more than crunches.

So how do you get abs? What workouts, exercises and activities are the most effective? Exist effective steps, which can help you highlight the press as quickly as possible.

The fastest way

Below are effective methods how to quickly tone your abs:

1 Diet

Do you think if you work hard at gym, then you can get the press cubes? It doesn't matter how many squats and crunches you do per day, without the right diet, you won't be able to get results. Therefore, someone who works hard trying to release the press should eat 3 servings standard size and snack between each meal. Include carbohydrates in your diet. This does not mean that you should eat french fries, pizza, pasta, cookies or bagels. Consuming 1 serving of complex carbohydrates - such as whole grain bread, oatmeal, brown rice for breakfast, lunch and dinner - is something that can bring success to your abs. Snack on protein-fortified foods such as cashews, almonds, nut butter, low-fat yogurt, and walnuts.

Are you looking for best plan diets for drawing six-pack abs as quickly as possible?

2 Cardio

Another important factor for those who want to lose extra pounds and find abs is to lose weight. You can do this quickly if you add cardio to your workout.

Swim, run, bike at least three times a week for thirty minutes and stay active 5 days a week. Take advantage of interval training to shape your body.

3 Core strength training

Power training - The best way achieve abs cubes and the final stage in achieving a molded abs. Crunches work best for upper abs. But you also need to tighten the muscles of the lower and oblique abs. This can be obtained by raising the legs. Lie down on a mat or bench and place your feet on the floor. Stretch your legs so they are parallel to your body. Raise your legs slowly and then slowly lower them back to the starting position. Perform 5 sets of twenty lifts every day.

Do the following exercises:

Twisting with dumbbells: Lie on your back on the floor or mat with your knees bent. Hold light dumbbells in each hand, stretching them out to the sides. Exhale and slowly tear your head off and upper part body from the floor, pulling the dumbbells above the legs to the ceiling.

Getting abs pack requires both muscle contraction and fat loss.

Reverse crunches with band low: For this exercise, you will need an expander tape, which should be attached low to the wall or tucked under the sofa. Put the tape on the toes of both feet. Lie down on the floor. Exhale and bend your knees towards your shoulders. Inhale and slowly lower your legs to the starting position.

Folding twist with ball: Place the ball firmly between your legs. Lie on your back on the floor. Keep your feet off the ground, knees bent. Place your hands at your ears in a twisting position. Do a double crunch, lift your shoulders off the ground and bend your knees to your chest. Inhale and lie down in the starting position.

Great workout for getting the press in 30 days (per month)

Maintain and tone your core muscles with these great 30 day ab workouts. Do the exercises 3 times a week for the next month. You can do them on Monday, Wednesday and Friday. Remember that pack abs require changes in reps, rest periods, exercises, and weights used.

Should be done:

• Leg raise for 20 seconds, 10 seconds rest;
• Scissors 20 seconds, 10 seconds rest;
• Leg swings 20 seconds, 10 seconds rest;
• Plank 20 seconds, 10 seconds rest;
• Reverse crunches 20 seconds, 10 seconds rest;
• Mason twist 20 seconds, 10 seconds rest.

Do 4 rounds of exercises. Take 10 seconds of rest between exercises.

How to quickly highlight the press at home: Motivation exercises

The abs are the hardest part of the body to shape. The only way to get abs is to eat less fat and do cardio. Don't have enough time to go to the gym? Pump up the press at home. You can build strong abs if you learn to eat right in addition to abdominal exercises.

If you are training at home, here are a few great exercises to start:

1. Twisting for 4 counts- 10 repetitions.

As you perform the exercise, think about lifting your shoulders off the ground or mat as you crunch.

1. Twisting- 10 repetitions.

When crunching, you don't have to lift your entire back off the ground like when you sit down. Only the upper back needs to be torn off. Lie down on a mat, floor or carpet. Hold your arms to your head or cross your chest. Use your abs to tear your shoulders off and hold them up. Exhale as you descend.

1. Circular twists- 10 repetitions.

Get into a crunch position. Bend your upper body to the left for the left circle and to the right for the right circle. For easy execution, make small circular movements. To add complexity, do large circular motions.

1. Reverse crunches- 12 repetitions.

Begin the exercise with your knees in line with your hips. Bring your knees to your chest and then slowly return to the starting position. Use your arms to support your sides.

1. A bike- 10 slow reps, 8 fast reps.

Bend your knees to your chest, lift your left knee and turn your right shoulder towards your knee. For a complete repetition, switch legs and repeat on the other side.

1. Straight Leg Raises- 10 repetitions.

Start the exercise with your knees in line with your hips. Raise your knees to your chest. Then stretch your knees up. To complete the rep, lower your straight legs to the mat. For extra stress, keep your hands under your lower back.

1. Stretching the press- hold for 30 seconds.

Draw out the arms and legs. Tighten your abs as if pulling your fingers and toes towards opposite walls. Try to take a deep breath.

1. Stretching the oblique muscles- hold for 30 seconds

The exercise is performed in a sitting position. Bring your right leg up, keeping your feet flat on the mat. Wrap your left leg around your right and bend it to the right. Breathe deeply. Repeat the exercise on the other side.

1. side plank - hold for 30 seconds.

Position your elbow below your shoulder. Raise your hips, balancing on your feet and elbow. Stay in this position for 30 seconds.

1. Hip lift- 8 repetitions.

After the plank, lie on your back on the floor. Raise your hips up towards the ceiling. Then lower them to the floor.

1. Swimming– 10 slow reps, hold, 8 pulsing.

Stretch your legs and arms while lying on your stomach. Then lift the opposite leg and arm, and slowly lower. Repeat the exercise on the other side until a complete repetition.

Would you like to get sculpted muscles in a month? Speed ​​up your result with this .

99% of the time when people don't get the abs they want, they're making poor food choices, eating too many calories, or both. Record your progress. Record not only your sets and reps, but also keep a food journal. Recording your daily progress is extremely important. Why? This allows you to look back and edit your plan.

Abs - you see them on billboards, in movies and magazines. Remember, getting the dice you want requires complex tactics. If you think that hundreds of crunches and lifts will lose your fat, then you are wrong. Building a muscular belly does not require many hours of training. Quality is what matters. Try to do the exercises for the press correctly.

A beautiful flat belly without a drop of fat is the dream of many men and women of all ages.

Every person can get the perfect relief, the main thing is to see the goal, not to give in to laziness, and also to know how to perform the exercises correctly so that the effect of them is maximum.

Pumping the press at home allows you to form the cherished "cubes" in the most short term, as well as increase the overall tone of the body, improve the work of many internal systems organism. You can perform workouts for the abdominal muscles at any age, and for this you do not need to buy a subscription to the gym.

The main condition for homework is the regularity and correctness of execution.

Most novice athletes do not have special simulators at home to help strengthen the press (pumping with their help is much faster). Some have sports equipment that can be used as an addition to training: horizontal bars, wall bars, dumbbells, weights.

And even in the absence of all these "helpers", you can cope with the task of pumping up the abdominal muscles. All that is needed is the desire of the athlete himself and knowledge of the press pumping scheme.

To pump all the muscles of the abdomen, there are several dozens of various exercises. Most of them do not require special equipment, but when using even standard sports equipment, workouts are more efficient, as they increase the load, helping to expend more energy.

IMPORTANT!!! Horizontal bar, dumbbells, Treadmill, an exercise bike and a Swedish wall are excellent helpers not only for swinging the press, but also for all other areas of the body.

The main problem of most guys and girls who want to improve their appearance, is an body fat located on the abdomen.

Most of the press swing schemes are designed specifically for strengthening muscle tissue, and not for burning fat reserves, therefore, even if you intensively pump the body, you will not be able to see the cherished cubes.

The way out is an integrated approach to solving the problem. The technique of classes should include not only a power load that strengthens the muscles, but also cardio training that helps to lose weight.

How to supplement homework?

There are a number mandatory conditions, without which, it makes no sense to train. This is:

• proper, balanced nutrition;
• refusal of strict diets;
• clear daily routine.

Dietary restrictions, combined with active physical activity, will give the opposite result - instead of losing weight, the athlete will begin to actively gain weight. This is due to the reflexes of the body: personal reserves disappear, food is not supplied, which means that you need to actively stock up on what enters the body. Therefore, leaving the diet before starting training is required.

The diet should be complete, providing the body with a full supply of energy. The main thing is to give up foods that contain fast, empty carbohydrates.

From the menu you need to exclude sweets, flour products, fast food. Preference should be given to protein products, cereals, gifts of nature. They must be prepared in such a way that they are minimally exposed to heat treatment. You need to eat often, but in small portions.

The main thing is that the body is saturated, since the feeling of hunger is a bad helper in sports. The basic rule of proper nutrition is to consume fewer calories than you expend. Only in this way the body will begin to give up its fat reserves, which will contribute to weight loss in the right places.

One more important condition to reset excess weight- stress on the heart. It is provided by aerobic exercise: cycling, running, walking, swimming, skiing. If it is not possible to engage in these sports, and buying a simulator is not affordable, then a jump rope will save you, which is inexpensive, and its benefits are enormous.

So, 15 minutes of jumping rope is comparable to the load received when overcoming half a marathon distance. Moreover, during the jumps, absolutely all the muscles of the body work, including the heart, so the jump rope can easily replace any simulator.

The nuances of preparing a training program

When drawing up a training scheme, you need to take into account that the press consists of several muscle groups (2 pairs and two singles), so for a beautiful, flat stomach, you will need to provide each of them with a load. The press scheme includes straight and oblique (right and left) muscles.

If the guy’s goal is to get beautiful cubes, then it is the rectus muscle that should be pumped first. You also need to train oblique sections, but they can be given less attention, since they will also receive their part of the load.

But the girls will have to pump completely, since their main problem is the presence of "ears" at the waist - a kind of pockets on the sides. Ideally, to get beautiful figure, you need to train all muscle groups, so the schemes for pumping the press, especially starting from scratch, must necessarily include at least a minimum study of all zones of the abdomen.

The training program should include exercises for the transverse muscle pelvic floor(lower press), which is responsible for supporting and correct location abdominal organs.

When compiling a press pumping scheme for men and women, the following nuances should be taken into account:

• classes designed to strengthen specific muscle groups have a positive effect on the condition of all parts of the abdominal press;
• pumping up the muscles of the lower section is harder than the upper one;
• to strengthen each department, only two to three effective exercises are required;
• when practicing with the lower section, the upper will also be strengthened.

Important tips for pumping abdominal muscles at home

To make the workouts as effective as possible, and flat, beautiful belly appeared as quickly as possible, the exercises must be performed correctly. So, each movement should begin with inhalation, and moving to the main position - with exhalation.

The minimum number of repetitions for a beginner is 10 times, for a man with an average physical form - 20. As soon as the muscles acquire tone, you can add weights to your workouts or move on to more difficult options exercises.

The first lessons, designed for beginners, should be short - the maximum duration of the main workout should not exceed 10 minutes. During this time, you should thoroughly work out the technique of performing movements, so that when they are strengthened, you will no longer be distracted by trifles like breathing, the correct position, etc.

Such an adaptation period is from three to seven days, it all depends on the strength of the athlete's muscular corset.

There is no need to start immediately with a long and difficult complex: a feeling of fatigue and krepotura next day for a long time discouraged to engage in further. Insofar as most of exercises are performed on the floor, you should take care of the presence of a karemat - it is such a sports accessory that will help you train with great comfort.

The average scheme for working out the press for guys and girls is designed for 30 days. There are special tables that describe the most effective exercises for all muscle groups that should be performed every day, gradually increasing the load. Training schemes are different: some include daily classes, others involve one day of rest once a week.

They are designed for different level physical training, and therefore even those whose experience in sports is zero will be able to choose the optimal training schedule. The main thing is to perform the exercises in full, observe the number of exercises and approaches.

Basic exercises for training

30-day abs pumping schemes usually include the following exercises:

• twisting straight and oblique;
• touching your toes with your hands;
• reverse twists;
• side twists.

All exercises are performed in the starting position “lying on the floor”. The legs should be bent at the knees and the feet should be well fixed (they should not slip). Hands are removed behind the head. For straight twists, you need to gently lift the body up, pulling the forehead to the knees, for oblique twists, touch it with the opposite elbow.

In the second type of exercise, the leg to which the hand will reach should be torn off the floor, so the efficiency will be maximum. All movements should be performed vigorously so that their amplitude is as high as possible. First, twisting is performed in one direction, then the supporting leg changes, and the training is carried out for the second side of the body.

To touch your toes with your hands, you should lie on the floor, raise your legs up. If it is difficult to hold them straight at first, you can slightly bend your knees. Raising the torso, you need to pull yourself up to the feet, reaching the touch of the ankles or toes, then gently lower yourself back.

For reverse twists, you need to stretch your arms along the body, pressing your palms to the floor. Cross the feet, fix the pelvis. If a physical form allows you to raise the shoulder and head. Pull your knees up to thoracic spine.

For side twists, you need to press your legs tightly against each other and lower them to the right or left of the body, bending at the knees. Remove the opposite hand behind the head, fix the second on the thigh. Gently pull the body to the knees. The last two types of exercises require smoothness and softness: sharp jerks are prohibited.

Perform exercises alternately on both sides.

The “vacuum” exercise is well suited for working out the transverse muscle. Its advantage is that not only the abdominal muscles, but also the heart receive a load, which means that it contributes to the burning of body fat.

To perform, you need to select one of the poses:

• On knees;
• sitting, the pelvis is lowered down, the palms are fixed on the knees;
• sit with a straight back, put your hands on your knees;
• become straight;
• lie on your back with your knees bent, hands on your stomach, elbows to the sides.

As soon as the position is taken, you need to take a deep breath through your nose and immediately exhale sharply through your mouth, while the stomach is drawn in as far as possible. This is followed by a half-minute pause, during which it is not recommended to breathe. Then you can relax and repeat.

Such a complex will help you get a beautiful and strong press in a month of daily training. Over time, it can be made more difficult by adding new exercises or increasing the number of approaches. The main thing is not to quit training and eat right.

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At all times, the fair sex wants to look attractive. Standards are changing female beauty, but this desire remains always.

Today, a beautiful toned body, elastic buttocks, slender legs, and a flat stomach are in fashion. It is about how to pump up the press for a girl at home, our today's article.

What is the best time to download the press

When exercising at home, many recommend exercising in the morning on an empty stomach. This is effective because the body consumes all evening energy during sleep, so morning workouts use the energy of fats. The right step to get rid of the fat layer on the stomach.

However, remember that in the morning the glycogen supply (these are “canned” carbohydrates, the energy reserve of our body) is almost zero, therefore power training not recommended. It is good to do yoga, stretching, simple exercises without load. Monitor your well-being.

Perform exercises, observing the correct breathing technique: exhaling effort, inhaling muscle relaxation. The most effective training will not give the desired result without correct technique breathing.

How fast can you pump up the press

As for the timing, on average, it takes at least a month of regular classes to give relief to the abdominal muscles (pump up the press with “cubes”). It is better to practice every day, spending half an hour exercising. Assurances that there are miracle programs, thanks to which you can achieve perfect abs in a week at home, are simply a myth. The task becomes more difficult if the girl is overweight. A layer of fat layer on the abdomen with a thickness of more than 1 cm will hide the cubes even during the most intense exercises. In this case, strength training is necessarily accompanied by exercises for weight loss (running, walking), healthy eating and drying of the body.

Press exercises for girls at home: contraindications and warnings

Contraindications to performing exercises on the press can be various diseases and ailments of the organs that are in this area, hernia, recent surgery, problems with the spine. I think this is understandable, but still once again I will say that pregnancy is also a significant contraindication to performing this kind of exercise. The first month after childbirth is also better to refrain from physical activity.

Home workout rules for girls

• you need to do it no earlier than two hours after eating;
• you can go to bed a few hours after a workout;
• it is better to do exercises on a hard surface, since a soft one will not give the desired effect and can damage your back;
• training is best done every other day, so the body will have the opportunity to recover;
• the most acceptable for girls will be training, where each exercise will be repeated 10-15 times, and the number of approaches will not exceed 4;
• the load should be increased gradually;
• Warm up before loading.

For the last point, running, warming up or intensive cleaning of the apartment is perfect. That will help to combine business with pleasure, and warming up, and clean housing.

Exercises for girls to pump up the press

If you're working out at home, here are some great exercises to get you started:

1. 4 count crunch – 10 reps. As you perform the exercise, think about lifting your shoulders off the ground or mat as you crunch.
2. Twisting - 10 reps. When crunching, you don't have to lift your entire back off the ground like when you sit down. Only the upper back needs to be torn off. Lie down on a mat, floor or carpet. Hold your arms to your head or cross your chest. Use your abs to tear your shoulders off and hold them up. Exhale as you descend.
3. Circular crunches - 10 reps. Get into a crunch position. Bend your upper body to the left for the left circle and to the right for the right circle. For easy execution, make small circular movements. To add complexity, do large circular motions.
4. Reverse crunches - 12 reps. Begin the exercise with your knees in line with your hips. Bring your knees to your chest and then slowly return to the starting position. Use your arms to support your sides.
5. Bicycle - 10 slow reps, 8 fast reps. Bend your knees to your chest, lift your left knee and turn your right shoulder towards your knee. For a complete repetition, switch legs and repeat on the other side.
6. Straight Leg Raises – 10 reps. Start the exercise with your knees in line with your hips. Raise your knees to your chest. Then stretch your knees up. To complete the rep, lower your straight legs to the mat. For extra stress, keep your hands under your lower back.
7. Stretching the press - hold for 30 seconds. Draw out the arms and legs. Tighten your abs as if pulling your fingers and toes towards opposite walls. Try to take a deep breath.
8. Oblique muscle stretch - hold for 30 seconds This exercise is performed in a sitting position. Bring your right leg up, keeping your feet flat on the mat. Wrap your left leg around your right and bend it to the right. Breathe deeply. Repeat the exercise on the other side.
9. Side Plank – Hold for 30 seconds. Position your elbow below your shoulder. Raise your hips, balancing on your feet and elbow. Stay in this position for 30 seconds.
10. Hip Raise – 8 reps. After the plank, lie on your back on the floor. Raise your hips up towards the ceiling. Then lower them to the floor. Would you like to get sculpted muscles in a month? Accelerate your results with this effective workout plan.

30 day abs exercise programs

Exercises for the formation of "cubes" for girls

However, many women who are wondering if it is realistic to pump up the press in a month want to get a relief press with noticeable cubes. For this purpose, you can use the following exercises:

Sit on the edge of a chair or bed with your legs extended forward. Bend them and pull them to the chest, tensing the abdominal muscles as much as possible, then return to the starting position.

Lie on the floor, straighten your legs forward, put your hands behind your head, hold on to the edge of the sofa. Raise your straight legs slowly and slowly lower them.

Do the bike exercise.

Lie on the floor, bend your knees, place your hips at right angles to the floor surface. Pull your knees closer to your chest, tensing your abdominal muscles, then return to the starting position. These exercises are called reverse crunches.

Effective exercise for the press on video

We pump the muscles of the lower press at home

There are a lot of exercises for girls to build muscle. lower press at home. As a basis, take the above method of strengthening the abdominal muscles. But be sure to add:

• Lying on your back, put your hands behind your head and bend your knees. Raising your pelvis a little, try to pull your knees up to your chest. If you can’t immediately perform this action, tighten as much as possible.
• Keeping previous position, straighten your legs and lift them slightly off the surface, keeping them parallel to the floor. And now we perform “scissors”, alternately spreading our legs and crossing them together.

Want to lose weight? Then these articles are for you.

We swing the muscles of the upper press at home

• Lie on the floor, bend your legs at the knees and place them hip-width apart. Hands can be behind the head or crossed in front of you. Raise your shoulders and shoulder blades. No need to try and raise your lower back! It should not come off and be tightly pressed.
• Another complex for the upper press is raising the legs. Lying on the floor, straighten your legs. Raise them up to reach right angle with the floor. Lower. To make it more difficult, you can raise your legs not perpendicular to the floor, but by 45 ° and hold them.