A beautiful embossed press, a toned stomach is the dream of everyone who watches their figure. Interestingly, in anatomy there is no such thing as a press. There are four types of abdominal muscles: rectus, transverse, oblique, and internal oblique abdominal muscles. It is necessary to develop the press, first of all, not for beauty, but for health. It’s no secret that the abdominal muscles perform many important functions in the human body. So the abdominal muscles, together with the muscles of the lumbar region, allow you to maintain your posture and participate in the respiratory process. In women, these muscles play an important role in the birth of a child.

In addition, the abdominal muscles help maintain the internal organs of a person in the right position. If the muscles are in insufficient tone, then the organs may begin to sink under their own weight, which in the future can lead to disturbances in their work.

The abs that you see is one rectus ab muscle that is simply overtightened by tendons. It cannot be reduced in parts and it either works during any exercise in its entirety, or it does not work at all. You can also see the oblique abdominal muscles from the side. These are external muscles visible in pumped up people and it is not necessary to work out the bottom and top of the press separately. By the way, the cubes are less visible in the lower abdomen, because there is more fat there.

What set of exercises to choose to tone the muscles quickly and effectively?

A set of exercises is selected individually, but there are general principles by which training is built. Because for a beautiful press, it is important to use its upper, middle and lower parts, as well as the transverse and oblique abdominal muscles. The abs program I’m going to talk about today takes an average of 15 minutes – and anyone can repeat it at home.

You can advise an exercise that involves all parts of the press at once.

For this, the “Clip” is perfect. To perform it, we lie down on the floor, stretch out, straighten our arms behind our heads. On the exhale, we add up, simultaneously raising the body and legs and trying to touch the feet with the palms. Then slowly return to the starting position. We perform 15-20 repetitions. For those who find it difficult to do the classic version, you can bend your knees, and when folding, direct your hands between them.

The oblique muscles of the press help to remove ugly folds on the sides and make a beautiful waist. They can be worked out with the help of side lifts. Lie down on your side, leaning on your forearm. The legs are located one on top of the other and slightly bent at the knees – this is important, since this position just provides backlash for lifting. The free arm is extended above the head. As you exhale, lift your pelvis up and pull your ribs in. On the inhale we go down. We touched the floor and again we begin to move up. So repeat 15 times on each side.

The most difficult thing is to find an effective exercise for the lower abdomen. The exercise “Candle” will help to influence the lower and middle part of the abdominal press. It allows you to keep the muscles in good shape, tightens the stomach. We lie down on the floor, put our hands under the buttocks, palms look at the floor. Keep your feet together, knees slightly bent. On the exhale, we direct our legs towards ourselves and then push our feet to the ceiling. There we try to linger for a split second and slowly lower the pelvis to the floor. The feet do not touch the floor. It is important to lower the pelvis not abruptly, but smoothly and gently! We perform from 12 to 20 repetitions.

Not only active, but also static loads are effective. And first of all, this is a bar known to many. With its help, we work out the entire abdominal press, as well as the transverse wall of the abdomen, which also partially works here. The exercise is performed in isometric mode – that is, when there is no movement, but all muscles are tense and contracted. To do this, we stand on our forearms, legs together, hands pressed to the body. Hips and body form a straight line. We stand in this position for 40 seconds or more, with each subsequent workout you need to add 5 seconds. To complicate the task, there is an option with leg raises. We first tear off one foot from the floor, linger for 2-3 seconds, then the second – and so alternate.

A beautiful press is not only cubes, but also a toned stomach. The transverse muscle is responsible for a tightened stomach. She trains by drawing in the vacuum. To perform the exercise, lie down on your back, legs together, stretch your socks down as much as possible, and your hands up. We exhale the air completely, freeing the lungs, and then we draw the stomach into ourselves until a strong pain, trying to press it against the spine. We count up to 5 or up to 7 – and then relax. We do 3-5 such series of 5 seconds each.

All of the above exercises are best done on an empty stomach or 3-4 hours after eating. Performing them regularly 3-4 times a week, you will qualitatively work out all parts of the press, transverse and oblique abdominal muscles. So, you will quickly achieve the desired result!

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The abdominal press is an exercise that is performed on a bench or with a machine. The exerciser lies down on the bench and then lifts their body up, holding it for a few seconds before returning to the starting position. This exercise is typically performed in three sets of 10 repetitions.

The abdominal press can be performed by individuals who are looking to strengthen the abdominals, or by those who are looking to improve their core stability. The abdominal press can also be used as part of rehabilitation for back pain.