Effective abs exercises for women. Training at home

To remove extra inch at the waist, you need to combine proper nutrition with the most effective workouts, which include exercises for all muscle groups of the press.

Rules for pumping the press at home

To achieve a flawless belly and a narrow waist is quite possible easily and quickly, if you follow the basic rules:

• Engage at home regularly. The habit of daily exercise will positively affect the figure. It will be wonderful to equip a small space: buy a rug and dumbbells, pick up dynamic music, put a large mirror. Such preparations will stimulate constant exercise;
• Choose evening workouts. Studies have shown that in the afternoon, the muscles of the whole body are toned and ready for exercise, but in the morning they are relaxed, which can lead to frequent injuries;
• increase the intensity and time of classes gradually. A sharp increase in load can adversely affect health;
• remember that abdominal exercises are not fat burning. Therefore, strength training should be combined with cardio exercises. Such can be jogging, brisk walking or cycling;
• Take time to stretch your muscles before and after training. Muscles must be warmed up and prepared, otherwise a sports activity may end in sprain or dislocation;
• switch to a healthy and balanced diet. It is impossible to achieve the result in the form of a high-quality body and a sports figure with one training session. The selection of a diet is required;
• Combine abdominal muscle training with external skin care: massages, scrubs, body wraps.

Frequency and duration of training

The most effective abs exercises should be performed regularly with a certain frequency. Begin with several times a week. Gradually, you can increase the frequency and exercise daily. However, it is important to understand: each muscle group needs rest, so it is necessary to allocate 1 day off.

The goal of training should be to work out each muscle group (straight, transverse, oblique).

In 1 complex, you need to combine them and alternate. Together with a stretch before and after exercise, the time allotted for sports should be about 45-50 minutes. When the muscles get used to the load, you can increase the time to 60-80 minutes. Cardio lessons should last at least 60-90 minutes. Fat begins to burn only after 20-30 minutes. after the start of the lesson.

The most effective abs exercises

The most effective exercises that strengthen the muscles of the torso almost always contain twisting. It is these actions of the body that lead to the fact that the muscles of the upper press work and load the most. For the lower torso, those that contain the work of the lower extremities are most effective. Their weight load creates a powerful tension on the muscles. For oblique muscles, lateral twists are recommended.

Torso twisting on an incline bench

This exercise is known to everyone who attended physical education classes. An incline bench is a must for every gym.

Sequencing:

1. Sit on an inclined bench on your back horizontally, secure yourself with your feet, for which feet grab onto special handrails.
2. Tighten the torso, tear the body off the surface.
3. Return to the bench without sudden movements.
4. Do the required number of repetitions.

Twisting the body lying on the floor

This option is performed using the same technique, but contains less load. Exercise is ideal for someone who is just starting homework.

Sequence:

1. Sit on the floor in the starting position. Bend your legs at the knees. Hands to clasp the head, elbows should be parallel to the floor.
2. With the help of the press, raise the body and direct the chest to the knees.
3. Return to the starting position and lower.
4. Do the right number of reps.

Double twists lying on the floor

The most effective exercises on the press will work correctly only with the correct technique for their implementation. Therefore, it is advisable to consult a fitness trainer or watch training video materials. Malfunctioning muscles will not lead to the formation of a beautiful abs. On the contrary, it can aggravate the situation and adversely affect health.

Double twists suggest the work of all the muscular sections of the torso. This is a universal exercise designed to restore tone to the muscles of the press.

Procedure:

1. Lie directly on a hard surface. Bend your legs at the knees. Hands to clasp a head. Twist the lower back.
2. At the same time tear off the shoulder blades and pelvis, folding into a ball. At this time, bent elbows should try to reach for the knees.
3. Relax and lie down in a horizontal position.
4. Do the right number of reps.

When doing such double twists, it is necessary to monitor the back: there should be no deflection in the lower back.

Twisting the body lying on the floor with legs raised

Twisting varies in technique and complexity. Raising the legs will create additional weight load. Such twists are intended for people who regularly play sports (advanced level).

Sequencing:

1. Sit horizontally on the mat and breathe calmly. Straighten your legs and raise them up, creating an angle of 90 ^° with the floor surface . Hands behind the head, clutching the back of the head, elbows parallel to the floor.
2. The torso muscles work to tear off the body, holding the legs up. The chest should aim to touch the knees.
3. Lower yourself horizontally onto the mat smoothly.
4. Do the right number of reps.

You can also curl with slightly bent legs. Suitable for intermediate level training.

Leg pulls sitting to the stomach

A difficult but effective exercise for the muscles of the lower press is pulling up the legs. There are 2 types of equipment: using an inclined bench in the gym or sitting on a straight surface.

Sequencing:

1. Sit in the starting position: straighten your back, bend your legs. Hands to focus on the back: bend them at the elbows and place behind the buttocks.
2. Tension in the abdomen to pull the legs to the body. Try to touch the chest with your knees. The back remains straight.
3. Return to starting position.
4. Do the right number of reps.

An option of increased complexity is to straighten your legs, returning to the starting position. Remember that touching the surface with your feet is not recommended; you need to leave them in the air.

Lift legs on a horizontal bench

Exercise lifting legs is part of a set of training the abdominals in sports facilities. But at home it is possible to perform it: as a bench, you can use a bed, a table, a book, any hard surface.

The essence of the exercise:

1. Take the starting position and sit on a horizontal bench. The lower limbs should be on the weight, and the buttocks – on the edge of the bench. Hands hold on the corners of the bench. The head is directed upwards, not thrown back.
2. Raise legs up to create an angle with the surface of the bench at 90 ⁰ . Press the lower back to the bench.
3. Return the legs to their original position.
4. Do the right number of reps.

Reverse curls lying on the floor with bent legs

The muscles of the lower press are worked out by reverse twisting.

Sequence of steps:

1. Settle on a solid surface horizontally. Bend your legs at the knees and lift up.
2. Torso twist, tearing the pelvis from the surface. Do not throw your legs too high.
3. Lie down horizontally and exhale.
4. Do the right number of repetitions.

Reverse twists on an inclined bench

Reverse twisting can be complicated if you perform them on an inclined bench.

Sequencing:

1. Take the starting position and lie down on an inclined bench. Bend your legs at the knees and lift up. Put your hands behind your head and grab hold of the special handrail.
2. The muscles of the bark twist, tearing off the pelvis from the surface of the bench.
3. Return to starting position.
4. Do the right number of reps.

Leg raises

Exercises containing leg lifts may vary in:

• starting place (incline bench, floor);
• angle of rise (90 ⁰ , 45 ⁰ );
• degree of straightening of the lower extremities (straight, bent, bent).

All variations are aimed at pumping the lower torso.

Sequence of steps:

1. Sit horizontally and lie on the floor (bench). Straighten your legs (or bend your legs – it depends on the option). Stretch your arms along the torso. The gaze is directed upwards.
2. With the help of the lower press, raise straight (or bent) legs up to create a corner with a floor of 90 ⁰ . Do not bend your lower back.
3. Return to the beginning and lower your legs.
4. Do the right number of repetitions.

Roller Press

A press roller is a popular sports equipment in any fitness center. It is a small wheel with 2 handrails on the sides for the hands. It can be bought for independent training in a sports store.

It has an affordable price and is small in size for storage. It is important to understand that actions with the roller require special preparation: the muscles worked out must be strong and developed. Such training is not suitable for beginners.

To use the video correctly, you need:

1. Get on all fours. Position the roller under you at shoulder level, grab the handrails with your hands. Hands should rest on the wheel.
2. Slowly pushing the wheel forward, stretch the body along the floor. The head is littered down, the stomach is pulled in, the lower back does not bend.
3. Hold in a stretched position for 3-4 seconds. and slowly come back, contracting the body and moving the roller in the opposite direction.
4. Do the right number of repetitions.

Side curls lying on the floor

Oblique muscles require careful study. Without them, creating a beautiful relief of the press is impossible.

For lateral twists you need:

1. Lie on a hard surface. Bend your legs at the knees. Lumbar and abdomen retract. Arrange your hands behind your head, grasping the back of your head. Spread your elbows around.
2. The effort of the oblique muscles to twist to the right. To tear off the body and blades from the surface. The right elbow tends to the left knee.
3. Slowly return to horizontal position.
4. Repeat the exercise to the left.
5. Perform the required number of repetitions.

Exercise Planck

The most effective abs exercises always include the Planck exercise. It is aimed at strengthening all large muscle groups of the body.

Sequencing:

1. Get on all fours. To take the correct position, you need to leave support on the palms, and straighten your legs and stand on your toes. The axis of the body should be a straight line. The gaze is directed down. The abdomen and lower back are pulled in. Buttocks are tense. The pelvis is twisted inward.
2. With proper stance, all muscle groups should work and be tense.
3. Stand for a start of 20-30 seconds. Increase stand time daily by 10 sec. Bring time to 3-4 minutes.
4. Relax.

Exercise Vacuum

This exercise became known not so long ago. It allows you to work on the relief of the muscles of the torso. Here, the transverse abdominal muscle is explored. It is permissible to perform both standing and lying.

How to do:

1. Take a lying or standing position and inhale deeply.
2. Exhale by releasing all the air from the lungs. Then draw the stomach as much as possible into yourself. It should be wound under the ribs.
3. Hold your breath for 20-30 seconds.
4. Relax and breathe in slowly.
5. Do the right number of repetitions.

Exercise Scissors

Exercise Scissors is easy to do in any conditions and place. It is aimed at working out the lower and oblique muscles of the torso.

How to make scissors:

1. Settle on a horizontal hard surface. The legs are straight. The loin is pressed to the floor, the stomach is pulled in. Stretch your arms along the torso. The look is looking up.
2. Tension the abdomen to raise straight legs up to create an angle with the floor surface at about 30 ⁰ .
3. In this position, do swings with your feet, as if scissors are working. Alternate movements left and right and up and down.
4. Return to the starting position and lower your legs.
5. Do the right number of times.

Climber Exercise

Exercise Climber is recognized as one of the most successful for the abdominal press.

Equipment:

1. Get on the bar. Retract the abdomen, tighten the pelvis inward, look down.
2. Jumping forward, alternating both legs, make climbing movements in place. The knee should aim for the elbow.
3. Return to starting position.
4. Do the right number of reps.

Exercise Bike

This exercise is advisable to do at home in the morning, waking up and not getting out of bed. This will give a boost of vigor and serve as an excellent mor
ning exercise.

Execution Method:

1. Lie directly on a horizontal surface. Straighten your legs, draw in your stomach. Hands lie freely along the body. The gaze is directed upwards.
2. Working with the muscles of the lower torso, raise the bent legs at the knees and simulate the movement of a bicycle: twist the imaginary pedals with your feet. Do not bend your lower back.
3. Relax and lower your legs.
4. Do the required number of times.

Heels Touch

The sequence of steps:

1. Sit horizontally on the floor with legs bent. Hands should be laid freely along the body.
2. Raise the upper part of the body forward, with your fingers try to touch the heels. The press should not be relaxed.
3. Return to starting position.
4. Do the right number of reps.

Knee Lift

Planck’s exercise is allowed to be done in a more complex version: a load is added in the form of pulling the knees to the hands.

How to do:

1. Take the original position of the Planck. Hands and feet rest on the floor. Look down. Do not throw your neck back.
2. Tightening the muscles of the cortex, pull each leg in turn to the opposite elbow of the arm.
3. Return to the original level and change side.
4. Repeat several times.

Weekly homework schedule for women

The most effective abs exercises should be performed according to a predetermined schedule. The intensity and time of classes should be increased gradually. It is important to remember that training requires strength, so extra calories in a balanced diet must be taken into account and added.

Also, do not forget about the amount of clean water you drink daily. It should be at least 0,5 gallon daily. The amount of sleep at night can withstand at least 8 hours. At the first symptoms of malaise, it is necessary to stop training and seek medical advice from a general practitioner.

A sample training schedule for the week is shown in the table:

Exercise	Monday Wednesday Sunday	Tuesday Thursday	Wednesday Friday
Bike	2×30 times
Climber		2×25 times
Strap	30 sec	30 sec	30 sec
Side twists		2×30 times
Leg raises			2×25 times
Double twisting	2×15 times
Vacuum		2×5 times
Heels Touch			2×30 times
Twists lying on the floor			2×15 times
Reverse twists		2×30 times
Roller Press	2×10 times
Scissors	2×15 times

Every next day you need to increase the number of approaches to 3 and Planck’s time to 1 min. and more. Performing the most effective exercises described above will allow you to get rid of extra pounds and create a flawless and attractive belly with a contoured relief of the press.

Useful videos on abdominal exercises and techniques

Effective abs exercises at home:

6 abs exercises in 6 minutes: