Exercises for the press for girls at home

Standards of female beauty have changed for a long time. Instead of voluminous and magnificent Rubensov figures today, slender and smart girls are popular. However, the press is one of the most problematic areas for female representatives. Those who care not only about their appearance, but also about the health of the whole organism, prefer the correct physical loads. But, unfortunately, not every girl can afford to go to the gym, and then the question arises, what should be done exercises for the press for girls at home? To answer it, you need to understand some of the nuances.

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Why does this happen?

Why did we pay attention to the press? Because most girls have a global problem, right after the buttocks. And the reason for this is that the body of any representative of the fair sex is arranged so that it accumulates fat in the buttocks and thighs, as well as on the abdomen.

Scientists claim that this is related to the process of bearing a child. So our body tries to protect the fruit from the cold and other negative factors of the environment that can harm future offspring.

Important! To avoid the formation of fat deposits around the waist, it is necessary to strengthen the muscles of the back and abdomen.

In order to have a smart, moderately embossed and beautiful press, it is not necessary to wear out your body in the gym. It is enough to approach the solution of this problem methodically. Make a press at home is very real.

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Recommendations and tips before starting workouts

To begin with, you need to say that you should not train on a full stomach. After the last meal, wait at least two hours. Thus, you can avoid unpleasant sensations of dizziness and nausea. A similar gap must be maintained before bedtime.

The muscles of the press are divided into three parts: oblique, upper and lower. All these groups need to be given separate tasks. This contradicts the fact that everyone is taught at school in physical education classes, when both boys and girls must raise a certain amount of body.

We will tell you how to quickly make a press a girl, as well as about the exercises that will be most useful.

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Is it possible to quickly pump up a press?

Concerning the timing, I would like to say that on average, giving the abdominal muscles a beautiful relief takes at least a month of regular training. Do better, of course, every day, spending on exercises for 30 minutes. All the assurances that there are some miracle programs with which the house can achieve a beautiful press in just a week is just a beautiful myth.

Important! The task is significantly complicated if the girl or woman is inclined to completeness. A layer on the abdomen of a fat layer more than one centimeter thick will hide cubes even in the most intensive occupations. For such cases, strength training is recommended to accompany exercises for weight loss( walking, running), drying the body and eating healthy.

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. How correctly do girls rock the press?

Now we would like to talk about the basic rules of the exercises. Even if you are going to make a press at home, then you will need special sports equipment. Although you can do without yourself.

Important! The press is best to swing on the floor, since we need a rigid base. Be sure to use the mat for fitness classes or yoga.

Each lesson needs to start with a warm-up. It does not matter in what form it will take place - it can be dancing, gymnastics, stretching muscles. The main thing is to remember that the well-heated muscles of the press are the pledge of the most effective basic exercises.

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Anatomy of abdominal muscles

When it comes to how to make a press cubes to a girl, it will be useful to learn that the abdominal muscles are not limited to only 6-8 cubes. Cubes - this is only the visible part of the muscles on the abdomen, under which are located deeper layers. Our press, as well as the lumbar muscles, refer to the muscles of the cortex - this is a complex of muscles that is responsible for stabilizing the pelvis, spine and thighs.

Important! Strong muscles are a flat stomach, a beautiful posture and a healthy spine.

Next, we describe the exercises for the press for girls at home on each muscle group. In most cases, the press should be swung in a prone position on the floor.

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Straight abdominal muscle exercises

In the surface layer is the rectus abdominis responsible for the visibility of those same cubes, with the proviso that you have a low percentage of fat. This is a whole pair of muscles located on the front abdominal grid. It is not divided into lower or upper press. This division is accepted only for the sake of simplicity of understanding. The straight abdominal muscle is 6-8 cubes, the number of which is laid down by nature on a genetic level and it is simply impossible to influence it.

What are the press exercises for girls to transform this part of their body?

• Classic twisting - take the position lying on the floor, hands behind the head, the legs are closed in the knees. Raise the upper part of the body 20-30 cm from the floor and freeze in this position for 3 seconds. We make 2 approaches - each with 15 movements. In order to increase the load, you can use the ball.
• Deflections - lying on the abdomen, hands clasped behind the back, legs stretched. The upper part of the body is lifted, tearing it from the floor as high as possible, fixing, we make 5 slow blows. So do 2 approaches - each for 10 movements.
• Raising the legs lying is a power exercise for pumping the press, it is performed lying on the back with straight legs stretched out. Legs slowly rise up, becoming perpendicular to the floor. We make 1 approach - 10 movements.
• Garmoshka - performed sitting, with legs straightened forward. Slowly we tear off the legs from the floor by 20-30 cm, fix them for a few seconds, then pull them to the chest. We make 2 approaches - each with 15 movements.
• Steps in weight - exercise done in the supine position, hands behind the head, legs stretched. We raise our legs 45 degrees from the floor, we make quick "pacing" movements. We make 1 approach - 25 motions.
• Lifting the pelvis and legs from the prone position - is performed lying on the floor, with the legs bent at the knees. Thanks to the strength of the muscles of the press, we raise the pelvis, straighten our legs above our heads. We make 1 approach - 25 movements.
• "Scissors" - in a lying position on the side, legs are extended and raised 30 cm from the floor. We make foot flapping movements with our feet. We make 2 approaches - each with 30 movements.

Important! As the studies demonstrate, there is no difference in the exercises for the "lower" and "upper" press. All of them contribute to the work of the whole rectus abdominis muscle, only some exercises work to a certain extent in the lower section, and some - the upper one.

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Abdominal slanting exercises( internal and external)

To make a press at home for girls, one should not get involved in exercises for oblique abdominal muscles, let alone do them with weights.

Important! Too often performing cross and lateral twists, tilting from side to side, using extra weight, does not completely remove the sides, but makes the waist wider. That's why, if you want to remove the sides, and also to strengthen the oblique muscles, minimize or completely eliminate lateral dynamic exercises, and also pay attention to the side bar.

Exercises for the press:

• Cross twisting - is performed lying on the back and in the position of half sitting, legs on the weight, knees bent so that the calves are parallel to the floor. Alternately stretch one leg, hold in this position for a few seconds. We make 2 approaches - each with 15 movements.
• Tilts from side to side - standing, lean rhythmically left and right. In order to increase the load, you can use dumbbells. We make 3 approaches - in each of 30 slopes.
• Lateral twisting - we do in the supine position on the back, bending our knees and pulling to the chest. While holding the upper part of the body without moving, we toss the bent legs from side to side with the help of the press force. We make 3 approaches - each with 30 movements.

Important! Many girls are very mistaken when they think that the exercises on the oblique( lateral) abdominal muscles visually make the waist narrower in comparison with the hips. In fact, on the contrary, developed oblique muscles make the figure more direct.

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Exercises on the muscles of the bark

Exercise on the muscles of the cortex is just one thing - a bar in which all muscle groups are involved at once. It is not aimed at pumping cubes, its main goal is to strengthen the muscular corset, which will make a tighter belly and a narrower waist.

Classical lath:

1. Take an emphasis lying, leaning on socks and forearms / elbows( hands should be bent by 90 degrees).
2. Tighten the muscles of the press and make sure that the back does not bend in the lower back, but the buttocks do not go up( your body should be like a straight line from the heels to the head).
3. Hold this position for about 30-60 seconds.
4. Repeat the exercise 3 times.

Important! If you do not have enough strength to perform the exercise, try to ease it - with emphasis on bent knees. In the course of mastering the exercise, you can move on to other, more complex versions of the bar.

Side lath:

1. Take an emphasis lying on the side, leaning on the elbow of the right hand.
2. Tear off the hips from the floor and stretch out.
3. Hold in this position for 30-60 seconds.
4. Change your hand and repeat the exercise for the other side.
5. Do 3 approaches.

Strap with push-ups:

1. Adopt the position of the classic strap.
2. Lift the body up to the top position, leaning on the hands.
3. Hold at the top and return to the rest position on the elbows.

Jump strap:

1. Take the position of the classic bar.
2. Make a small jump, spreading to the side of the foot.
3. Return to the starting position.

Hand Strap:

1. Adopt the position of the classic strap.
2. Pull one arm forward so that it becomes parallel to the body.
3. Hold in this position and return to the starting position.
4. Repeat the exercise for the other hand.

Rolling Strap:

1. Adopt the position of the classic strap.
2. Turn on one side, assuming the "side lath" position.
3. Hold for a few seconds.
4. Turn over on the other side, hold it again.
5. Return to the original position and repeat the exercise a few more times.

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Training program for a press at home

As you can see in practice, every day it is not just useless to press a press, but even harmful. The abdominal muscles, like other muscles, require a break for recovery, which should take at least 48 hours. Therefore, to make a press at home, we will consider a training program for girls, which is designed for a couple of classes a week with alternating exercises.

The training for girls should include:

• 2 exercises for direct abdominal muscles.
• 1-2 exercise on the muscles of the cortex.
• Exercise the vacuum.

Complex of exercises №1:

• Raising the legs in the prone position - do 3 sets of 15 repetitions.
• "Garmoshka" - do 3 sets of 15 repetitions.
• Lateral twisting - do 3 sets of 15 reps.
• "Plank" - do 3 sets of 30 seconds.

Complex of exercises number 2:

• "Steps on weight" - do 3 sets of 15 repetitions.
• Raising the pelvis and legs from the prone position - do three sets of 15 repetitions.
• "Scissors" - do 3 sets of 15 repetitions.
• "Plank" - do 3 sets of 30 seconds.

Complex of exercises №3:

• Deflections - do 3 sets of 15 repetitions.
• Classic twisting - do 3 sets of 15 repetitions.
• Straightening the legs - do 3 sets of 15 reps.
• "Plank" - do 3 sets of 30 seconds.

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Exercise "Vacuum"

The above exercises can not help to lose weight, reduce waist circumference and make the abdomen flat. With their help, you will give it a relief( the cubes will become more noticeable) and only if you do not have excess weight. However, there is one exercise that involves the internal muscles of the abdomen, which are responsible for retraction of the abdominal mesh. It is called a vacuum.

Performing it daily, you:

• Reduce the percentage of internal fat.
• Get rid of the distended abdomen.
• Make the waist visually thinner.
• Get a flat stomach without the risk of circling the stomach.

To perform the "vacuum" exercise, you should:

1. Stand upright or take a reclining position.
2. Slowly take a deep breath through your nose.
3. With a powerful exhalation get rid of the air, strongly drawing in the stomach.
4. Stay in this position for 10-15 seconds.
5. Exhale. Repeat the exercise 10 times.

If you do not want to get too pronounced cubes, but just want to tighten your stomach and make it a little more flat, then this exercise is just for you.

Performing these simple, at first glance, exercises for the press for girls at home, you can achieve a beautiful, flat and even stomach for a short time. Enjoyable and effective training!