There is hardly a woman who does not dreambe slim. A thin waist, toned buttocks and a flat stomach – this is the ideal of a modern woman. Unfortunately, with age, muscles become flabby, and the body begins to lose its attractiveness. The problem area for any woman is the abdominal area. Due to the peculiarities of the hormonal system, excess fat deposits accumulate in the abdominal area with age. In addition, almost every woman goes through a period of pregnancy and childbirth. And this also cannot but have a negative effect on the condition of the muscles. Men are often no less worried about a rounded tummy. After all, they also accumulate extra pounds in this area with age. This happens largely not only because of poor nutrition or a sedentary lifestyle. The muscles in the abdominal area of ​​an ordinary person are absolutely not trained. If, for example, our arms and legs move to a greater or lesser extent during the day, therefore, the muscles in these places receive at least a minimum load, then special abdominal exercises are necessary for the abdominal area. Tightened abdominal muscles are not only aesthetically beautiful. They are also an excellent preventative measure against prolapse of internal organs. Trained abdominal muscles will help to maintain them in a normal condition. Therefore, exercises to strengthen the abdominal press are necessary for both women and men. Any of us can maintain beauty for many years. But to do this, you need to take care of your body. Regular exercise is recommended to maintain a slim and toned figure. And this especially concerns the abdominal muscles.

The structure of abdominal muscles

First of all, you need to know that the abdominal muscles consist of several muscle groups.

The straight muscle is a long, flat muscle thatdivided vertically into two parts by tendons. Crossing it through the connecting fibers, due to which six zones are formed, which with regular training turn into what they call the people "cubes". A straight abdominal muscle helps to keep the back straight and responsible for a beautiful posture.

The transverse muscle of the press is located directly under the rectus muscle. It serves to maintain the internal organs in a normal state.

Outer oblique abdominal muscles pass diagonallyfrom the lower abdomen to the chest. They are large enough and are therefore clearly visible. Skew muscles participate in the processes of bending and turning the body.

The internal oblique abdominal muscles are located deep under the outer ones. They are almost invisible, but also play a role in shaping the beautiful relief of abdominal muscles.

Complexes of exercises for abdominal muscles

We present to your attention the best exercisesfor the abdominal press. Exercises for the upper press The easiest way to strengthen the muscles of the upper press. For this, all kinds of so-called crunches are used. Lie down on the floor with your knees bent. Your feet are firmly on the floor. Bend your arms at the elbows and put them behind your head, clasping your hands together. Press your lower back firmly to the floor. Now start doing slow crunches, trying to reach your knee with your chin. Be sure to watch your lower back! If it is not pressed to the floor, you will put stress not on your press, but on your spine. And we don’t need that at all. Even more effective is considered to be the “double crunch” - when the legs and torso are raised at the same time. This exercise works in a complex and has a beneficial effect not only on the lower, but also on the upper press. Crunching is a fairly simple exercise, accessible even to a beginner. However, it is not enough to do it 10-20 times. You will have to work hard and do 2-3 sets of 25 reps. The pace of the exercise is selected individually. But the main thing is to do it correctly. Beginners can do slow crunches. This will not reduce the effectiveness at all. Exercises for the lower press For the lower press, exercises based on lifting straight or bent legs at the knees are suitable. For example, the "reverse crunch" has proven itself in the fight against fat deposits in the lower abdomen. Lie down on the floor, bend your legs at the knees. Place your arms freely along the body, or place your palms under the buttocks. The choice is yours. As you exhale, slowly lift your bent legs up, straining your abdominal muscles. Make sure that your lower back is pressed as tightly to the floor as possible. The pelvis should rise as high as possible. Return to the starting position just as slowly. For best results, do at least 12-15 repetitions in 3 sets. To strengthen the lower abdominal muscles, straight leg lifts from a lying position are also used. This is a fairly simple exercise. Raise your legs so that they form a right angle with your body. First, 10 times with your left and right legs, then 10 times with both legs at once. As in the previous exercises, do not forget about your lower back! It should be pressed firmly to the floor. Raise your pelvis slightly. Exercises for the oblique abdominal muscles Thanks to well-trained oblique abdominal muscles, you will have a beautiful thin waist. To keep them in good shape, an exercise such as the "diagonal twist" is recommended. Starting position - lying on the floor with your knees bent. Clasp your hands behind your head, press your lower back to the floor. Start lifting, trying to reach your right elbow to your left knee and vice versa. Do 20 times in three sets. After the first time you will feel a pleasant tension in your abdominal muscles.

Sports equipment for strengthening the abdominal muscles

Exercises to strengthen the abdominal musclesyou can do it either in the gym under the guidance of an experienced trainer who will develop a special training program for you, or at home. You can simply do the above exercises. However, to achieve the best effect, it would be a good idea to purchase special equipment for exercises that help strengthen the abdominal muscles.

Training apparatus Ab Rocket. This is a special simulator for training abdominal muscles. The exercise, which is performed on it, essentially resembles the same twisting that can be carried out independently, without special equipment. However, thanks to this simulator, it is the abdominal muscles that work. The back and neck do not get an extra load.

Fitball. This is a very popular and common sports equipment for training. Using this simple device, you can perform all kinds of exercises on all groups of abdominal muscles.

Hulahup, or, as it is also called, a hoop. They were also successfully used by our grandmothers. At present, hulahop is not just a metal hoop. To increase the effectiveness of this sport equipment can be equipped with special massage balls. Hulahup perfectly trains the oblique abdominal muscles and makes the waist thin. A prerequisite for training with such a simulator is to constantly keep the abdominal muscles in tension and raise your hands as high as possible. Do 30 minutes each day. In a month you will not recognize your reflection in the mirror.

Drive health. It can be used as an alternative to hoolahup. However, the disk health is more versatile and convenient, since it does not take a lot of space to practice with it. Thanks to the disc health you can strengthen the abdominal muscles and find a thin waist.

Rules for doing abdominal exercises

Combine abdominal exercises with aerobic exercise and proper nutrition. Otherwise, no one will notice your trained muscles under a thick layer of fat.

Do not use weights in the form of dumbbells. Additional weight forms volumetric muscles, which will inevitably be deposited on the press.

Do exercise in the morning on an empty stomach. After classes, it is desirable not to eat anything for half an hour. If you can not exercise in the morning, train in the evening. However, not earlier than 2 hours after eating.

Remember that to strengthen the abdominal musclesregularity is important. It is best to perform exercises daily at the same time. Combine exercises for different muscle groups. Do exercises at a fast pace, preferably without stopping. For beginners, the obligatory condition is not speed, but the correct execution of exercises.

Watch your breath. With exertion, exhale, relax - inhale.

Do not overdo the exercises with oblique abdominal muscles. Excessive workouts aimed at this area will make the waist wider by increasing the amount of oblique muscles.

During exercise, try to keep the press in a constant voltage. This will increase the effectiveness of the exercises. At the same time, the back and neck should be relaxed.

If you are new or have decided to resume workoutsAfter a long enough break, start the exercises with a small number of approaches and at a slow pace. Gradually increase the load.

When serious physical exertion is recommended to wear a special supporting belt.

Start training to strengthen the abdominal muscles can benot earlier than a month after natural delivery and only two months after the operation of a cesarean section. Loads on the stomach at earlier times can lead to serious complications.

Before you proceed directly to theforce training, be sure to warm up. You can just move at a fast pace, go for a run or dance. This will help prepare the body for the main loads.

If the next day after training musclesslightly ache a bit, do not panic. This is absolutely normal. You can continue to do the exercises in the same volume. In the event that the pain is too strong, it is better to take a break between training, so as not to harm the body.

Women suffering from gynecologicalillnesses, it is necessary to consult the attending physician before proceeding with the training of the muscles of the press, especially the lower abdomen. It is recommended to avoid heavy loads in the menstrual period.

Simple and accessible recommendations presentedabove will help you always stay in shape and have a beautiful flat stomach and straight posture. It does not matter whether you will work out in the gym under the guidance of a trainer, at home, using sports equipment, or just doing simple exercises. In any case, over time you will achieve good results. Just remember that you need to exercise regularly. Exercise for at least 10 minutes a day - and you will forget about the problem of a flabby stomach and will always look slim and fit to the envy of everyone around you.

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