Men and women are completely differentperceive the concept of "beautiful abs". If the representatives of the stronger sex see ideal abdominal muscles in the form of three rows of cubes, then the beautiful half of humanity believes that an elastic stomach and a thin waist make them attractive and sexy. Exercises for the abs for girls will help you achieve your goal in training your own body.

How to pump up the press?

As you know, a sculpted torso means big andpumped abdominal muscles that acquire a beautiful shape after regular work on them. Men, acquiring a relief press, can afford a few extra centimeters at the waist, because we are talking about muscle mass, not fat. In the case of girls, the appearance of an extra two centimeters of waist volume as a result of pumping up muscles is a “tragedy of universal proportions”. But these troubles can be avoided by following the following recommendations. Most girls try to pump up the press at home. It is more advisable to do such exercises on an empty stomach. As a result, you can get rid of the fat layer in the abdominal area. Since during sleep the body burns all the energy left over from the evening, during physical activity before eating, fat is automatically burned. In the morning, the waist has a smaller volume and therefore the load on the abdominal muscles in this state significantly reduces the risk of acquiring extra centimeters. After doing abdominal exercises, you should definitely have breakfast. This does not mean that you need to eat until you burst. Breakfast should be light and include light carbohydrates (porridge) or proteins (cottage cheese, eggs, chicken). And most importantly: do not abuse cakes, chocolate and other heavy foods. This will not bring any benefit. You need to exercise regularly. But do not overdo it, because daily exercise will give you a sculpted, but still voluminous tummy. To maintain a thin waist, it is enough to exercise three times a week. The workout should last about 10-20 minutes. During the workout, do not do only exercises for the abdominal muscles. Do stretching, dance exercises, jumping rope beforehand. They, burning excess fat, will prepare you for the loads.

Strengthening the abdominal muscles at home

Twisting is an exercise for the upper abdominal muscles.press. Lie on your back, taking the starting position. Bend your knees, spread your elbows to the sides, fix your hands behind your neck. Pressing your lower back firmly to the floor, slowly lift your upper body, and then slowly return to the starting position. Repeat this exercise in three sets of 50 times.

Twisting diagonally for pumping oblique muscles. Accept a position similar to the original in the above exercise. Lean forward so that your right elbow touches the calyx of the left knee, and vice versa. Do these exercises with alternating slopes on each side in three sets of 30 times each.

Reverse slopes for pumping the lower press. Lie on your back, taking the starting position, and hands stretching along the trunk. Straining the muscles of the press, lift both legs, and as high as possible tearing off the pelvis from the floor. Using the tension of the abdominal muscles, at a slow rate, return to the starting position. This exercise is done in 3 sets of 12 times each.

Double twisting for pumping the bottom andof the upper press. Lie on your back, taking the starting position. Bend your knees at a 45 degree angle, and throw your arms behind your head. At the same time, slowly raise your head and legs, bringing them closer to each other. At the same slow pace, return to the starting position. This exercise is performed in three sets of 25 times.

Prorolling of the lower press. Lie on your back, taking the starting position. Straighten both legs, and stretch your arms along the trunk. Raise straight legs, forming a 90 degree angle with the body. Exercise is carried out 10 times with the right foot and then keeping it raised to the account 1-10. Do the same procedure with your left foot. The same exercise can be performed from the position lying on its side. The effect of such training is to reduce the waist.

"Abdominal vacuum".Starting position: on all fours, back straight. Exhale completely, relaxing the abdominal muscles and then pulling in your stomach as much as possible. Breathe through your nose, without holding your breath, and continue pulling in your muscles. Hold with your stomach pulled in for about 20 seconds and relax your abdominal muscles. Repeat the exercise about 12 times, gradually increasing the number to 25 with each subsequent workout.

Bicycle riding. Lie on your back, taking the starting position, put your hands behind your head. Bend the legs at a 45 degree angle. Carry out the movement by imitating cycling. Head to the floor.

We close and open the book. Lay down on your back, taking the starting position, pull your hands behind your head, straighten your legs and bring them together. Raise the legs and the body at the same time so that the forehead touches the knees. Then slowly take the starting position. This exercise is carried out in three approaches 10 times to develop the muscles of the upper and lower press.

There is also a more complex version of thisexercises. When you return to the starting position, the trunk and legs do not fully fall (about 15 centimeters above the floor), and after a short pause enter the lifting phase. These home exercises for the press are not the most difficult, but the result will depend on their correctness and regularity of implementation.

Blowdown of the bottom and side press

To train your lower abs, lie downfloor, and put a small pillow under your head. Bend your legs at an angle of 30 degrees, while your back should be straight. Hold this position and, placing your palms on the edge, massage it with a movement across the abdomen. The pressure should not be too strong, the amplitude and pace of the movements are chosen arbitrarily. The main goal of this exercise is to warm up the subcutaneous fat and muscles in the massage area. To get a noticeable result, you need to do it for at least 15-20 seconds. The exercise for training the lateral press is performed from a standing position on straight legs, which are set at shoulder width, and the arms should be bent at the elbows and brought behind the head. Pull in your stomach and connect the cup of the right knee with the left elbow in a twist. Fix the position and return to the starting position. The same exercise should be done with the left knee and right elbow.

We swing the lateral muscles of the abdominal press. Lie on your back, taking the starting position, straighten your legs. Hands bend at the elbows and put on the floor with the palms down. Bend the right leg in the knee, turn the thigh, move to the left until the knee touches the floor. Return to the starting position. The same exercise is performed, bent at the knee with your left foot. Move it to the left side, while strongly turning the thigh and touching the floor with the knee. When performing a set of exercises for training the muscles of the lower and lateral press, repeat them every morning for 15-20 times.

Slopes on a triple account. Lie on your back the way you normally do to rock the press. Start counting and lifting your shoulders above the floor, then climb another few dozen centimeters and finish the slope to score three. Next, lower the body in the opposite direction, but do not lie on the floor, but lock it over a distance of about 5 centimeters. Repeat this exercise 25 more times, rest and make a couple of approaches, while the press will be in constant tension.

Recommendations for active girls

If you have finally decided to dohome abdominal exercises, take into account several very useful tips. So, do not pump the abdominal muscles more often than the rules require. Otherwise, you risk quickly spoiling the effect and beauty of your own tummy. Do not forget about proper breathing while performing a set of selected exercises. Remember that a full exhalation should accompany the moment of the strongest muscle tension. At the same time, deeply draw in the front wall of the abdomen and relax the ribs. At the same time, they should go down. When inhaling, try not to relax the abdominal muscles. The stomach will swell mainly to the sides and up. As a rule, the next day after a full workout, most girls suffer from severe pain in the area of ​​​​the muscles that were subjected to the load. This is not a reason to stop performing a set of abdominal exercises. You should just do a good warm-up immediately before the main workout, and you will notice how the pain recedes, and over time, completely leaves the body. You can only give up training and reschedule it for another convenient day if the muscle pain is unbearable. When doing abdominal exercises, try to refrain from overloading your abdominal muscles. At best, this is fraught with the fact that you will not fit into your favorite fitted dress. You will have to correct this situation with quick and multiple repetitions of pumping up the press, which will allow you to get rid of excess fat from the sides and abdomen. To increase the effectiveness of abdominal exercises, use a fitness ball, wheel or roller and monitor the correct technique for performing all the necessary movements. And, of course, do not forget about your own mood - it should be positively tuned to the fight against extra pounds and flabbiness of muscles.

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