Press exercises for girls at home

The standards of female beauty have changed a long time ago. Instead of voluminous and magnificent Rubensian figures, slender and fit girls are popular today. However, the press is one of the most problematic areas for women. Those who care not only about their appearance, but also about the health of the whole body, give preference to proper physical activity. But, unfortunately, not every girl can afford trips to the gym, and then the question arises, what kind of exercises should be done on the press for girls at home? To answer it, you should understand some of the nuances.

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Why is this happening?

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

Scientists argue that this is due to the process of bearing a child. So our body tries to protect the fetus from the cold and other negative environmental factors 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 toned, moderately sculpted and beautiful press, it is not necessary to exhaust your body in the gym. It is enough to approach the solution of this problem methodically. Making a press at home is very real.

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Recommendations and tips before training

First you need to say that training should not be on a full stomach. After the last meal, you must wait at least two hours. Thus, you can avoid the 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 what everyone is taught at school in physical education classes, when both boys and girls must raise a certain amount of their torso.

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

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Is it possible to quickly pump up the press?

Regarding the timing, I would like to say that on average it takes at least a month of regular exercise to give the muscles of the abdomen beautiful relief. It’s better to do it, of course, every day, spending 30 minutes on exercises. All assurances that there are some kind of miracle programs with which you can achieve a beautiful press at home in just a week is just a beautiful myth.

Important! The task is much more complicated if a girl or woman is inclined to be overweight. A layer on the stomach of the fat layer with a thickness of more than one centimeter will hide the cubes, even with the most intensive exercises. For such cases, strength training is recommended to be accompanied by exercises for weight loss (walking, running), drying the body and a healthy diet.

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How to girls to download the press?

Now we would like to talk about the basic rules of exercise. Even if you are going to make a press at home, then you will need special sports equipment. Although you can do it 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 must begin with a warm-up. It does not matter in what form it will take place - it can be dancing, gymnastics, muscle stretching. The main thing is to remember that well-heated abdominal muscles are the key to the most effective basic exercises.

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Abdominal muscle anatomy

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

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

Next, we describe the exercises for the press for girls at home for each muscle group. In most cases, the press must be rocked while lying on the floor.

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Abdominal rectus exercises

In the surface layer is the rectus abdominis muscle, which is responsible for the visibility of those very cubes with the condition that you have a low percentage of fat. This is a whole pair of muscles located on the anterior abdominal mesh. It is not divided into either lower or upper press. This separation is accepted only for ease of understanding. The rectus abdominis muscle is 6-8 cubes, the amount of which is laid by nature at the genetic level and it is simply impossible to influence this.

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

• Classic twisting - take a lying position on the floor, hands behind your head, legs closed at the knees. Raise the upper body 20-30 cm from the floor and freeze in this position for 3 seconds. We do 2 approaches - each with 15 movements. In order to increase the load, you can use the ball.
• Bends - lying on the stomach, arms clasped behind the back, legs extended. We lift the upper part of the body, tearing it off the floor as high as possible, we fix, we take 5 quick breaths. So we do 2 approaches - each with 10 movements.
• Raising your legs while lying down is a strength exercise for pumping the abs, performed while lying on your back with your legs extended straight. Feet slowly rise up, becoming perpendicular to the floor. We make 1 approach - 10 movements.
• Accordion - performed while sitting, with legs straight forward. Slowly tear off the legs from the floor by 20-30 cm, fix it for a few seconds, then pull it to the chest. We do 2 approaches - each with 15 movements.
• Steps on weight - do the exercise while lying down, arms behind the head, legs extended. Raise your legs 45 degrees from the floor, make quick “walking” movements. We make 1 approach - 25 movements each.
• Raising the pelvis and legs from a prone position - performed lying on the floor, while the legs are bent at the knees. Due to the strength of the muscles of the press, we raise the pelvis, straighten the legs above the head. We make 1 approach - 25 movements.
• “Scissors” - in the supine position, the legs are extended and raised 30 cm from the floor. Feet make swinging intersecting movements. We do 2 approaches - each with 30 movements.

Important! As studies show, there is no difference in exercises for the “lower” and “upper” presses. All of them contribute to the work of the entire rectus abdominis muscle, only some exercises work out the lower part to some extent, and some work on the upper part.

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Exercises on the oblique muscles of the abdomen (internal and external)

To make a press at home for girls, you should not get involved in exercises for the oblique muscles of the abdomen, and even more so do them with weights.

Important! Too frequent cross and side twisting, tilting from side to side, using additional weight, does not remove the sides at all, but makes the waist wider. That is why, if you want to remove the sides, as well as strengthen the oblique muscles, minimize or completely exclude lateral dynamic exercises, and also pay attention to the side bar.

Exercises for the abs:

• Cross twisting - performed lying on your back and in a half-sitting position, legs are on weight, knees are bent so that the calves are parallel to the floor. Alternately stretch one leg, hold in this position for several seconds. We do 2 approaches - each with 15 movements.
• Tilts from side to side - while standing, we bend rhythmically to the left and to the right. In order to strengthen the load, you can use dumbbells. We do 3 approaches - each with 30 slopes.
• Lateral twisting - we do in the supine position, bending the legs at the knees and pulling to the chest. Holding the upper part of the body without movement, we throw the bent legs from side to side using the force of the press. We do 3 approaches - each with 30 movements.

Important! Many girls are very mistaken when they think that exercises on the oblique (lateral) muscles of the abdomen visually make the waist narrower than hips. In fact, the opposite is true - developed oblique muscles make the figure more straight.

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Core exercises

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

Classic plank:

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

Important! If you do not have the strength to do the exercise, try to lighten it - with emphasis on bent knees. In the course of mastering the exercises, you can move on to other, more complex options for the bar.

Side bar:

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

Plank with push-ups:

1. Take the position of the classic plank.
2. Lift the body to the upper position, resting on the hands.
3. Hold at the top point and again return to the position of emphasis on the elbows.

Jump Strap:

1. Take the position of the classic plank.
2. Take a small jump, spreading to the side of the leg.
3. Return to starting position.

Arm extension:

1. Take the position of the classic plank.
2. Stretch 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.

Carrying bar:

1. Take the position of the classic plank.
2. Turn on one side, taking the position of “side bar”.
3. Hold for a few seconds.
4. Roll over to the other side, again linger.
5. Return to the starting position and repeat the exercise a few more times.

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Home Workout Press Program

As can be seen in practice, pumping the press every day is not only useless, but even harmful. The abdominal muscles, like other muscles, require a break for recovery, which takes 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 lessons per week with alternating set of exercises.

Activities for girls should include:

• 2 exercises for rectus abdominis muscles.
• 1-2 core muscle exercise.
• Exercise vacuum.

A set of exercises No. 1:

• Raising the legs in a prone position - do 3 sets of 15 reps.
• “Accordion” - do 3 sets of 15 repetitions.
• Lateral twisting - we do 3 sets of 15 repetitions.
• “Planck” - we do 3 sets of 30 seconds each.

A set of exercises No. 2:

• “Steps on Weight” - do 3 sets of 15 reps.
• Raising the pelvis and legs from a prone position - we do three sets of 15 repetitions.
• “Scissors” - we do 3 sets of 15 repetitions.
• “Planck” - we do 3 sets of 30 seconds each.

The complex of exercises No. 3:

• Deflections - do 3 sets of 15 reps.
• Classic twist - do 3 sets of 15 reps.
• Straightening the legs - do 3 sets of 15 reps.
• “Planck” - we do 3 sets of 30 seconds each.

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Exercise “Vacuum”

The above exercises will not help to lose weight, reduce waist circumference and make the stomach flat. With their help, you will add relief to it (cubes will become more noticeable) and only on condition that you do not have excess weight. However, there is one exercise in which it is the internal abdominal muscles that are responsible for retracting the abdominal mesh. It is called a vacuum.

Performing it daily, you:

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

To perform the vacuum exercise:

1. Stand upright or take a lying 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. Remain in this position for 10-15 seconds.
5. Exhale. Repeat exercise 10 times.

If you are not trying to get too pronounced cubes, but only want to tighten your stomach and make it a little flatter, then this exercise is just for you.

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Stock footage

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