🔥Work Your Abs to Exhaustion
To see the cubes in your press, you need, first, to monitor your food. It really depends on what your press will look like. Secondly, it is necessary to perform exercises, and not necessarily only on the abdominal muscles. If you do not train primarily the press, then the exercises designed for the legs, back and other large muscle groups will give an effect, and the abdominal muscles will also be in order. It’s worth noting that you do not need to come to the training in a stressful state – such exercises are absolutely useless, since you will not be concentrated on the exact execution of the exercise. Come training, in a good mood, and then you will definitely achieve the desired result.
As for the technique of execution, it should be noted: any exercises on the abdominal muscles need to be done while breathing out and drawing the belly into oneself. This will improve the effectiveness of each exercise.
And I would like to add: do not watch the number of repeats performed, rely only on your feelings. At the moment when you begin to feel your muscles, then, as they are strained and how they work, then start counting the number of repetitions in your approach. You can make 5 sets of 20 repetitions, and you can have 3 sets of 15. And most likely, the last option will be much more effective for your muscles, since in this case you were maximally included in the process and did not let you relax yourself or your muscles.
What training: the top of the press.
Lie on the floor on your back, bend your knees, your feet on the floor. Put your hands behind your head. Tighten the abdominal muscles.
“Twist” forward so that only the shoulder blades come off the floor.
Do the exercise at a slow pace. Do not strain the muscles of your back, neck, or hands. Do 7 repetitions.
If with the hands behind the head to perform this exercise you are still hard, then you can leave them lying along the body.
2. Touching the heels.
What training: oblique abdominal muscles.
Lie on the floor on your back. Bend your knees, feet should stand on the floor and be on the width of the shoulders. Hands stretched out to the sides.
Lift the body slightly and touch with the right hand of the right heel.
Return to the starting position, but do not lower the shoulder blades on the floor.
Now touch the left hand of your left heel. Do this exercise 5 times on each side.
What training: the press, deltoid muscles, chest, hips, waist, legs.
Take the position of the classic plank with the support of the elbows.
If the usual plank is bored and already seems to be a very easy exercise, complicate it. Staying in the initial position, turn your legs one by one.
Here’s another kind of a difficult plank, which we advise you to do: stay in the starting position, but now take your legs to the sides.
Select any of the suggested plank and perform it for 30 seconds. And better – minutes.
4. Bicycle (Ab exercises).
What training: muscles of the abdomen, back and hips.
Lie on the floor, stretch your legs. Hands can be behind the head or along the body.
Raise your head, neck and shoulders. Move the shoulder blades and spread your shoulders. Raise your legs above the floor, slightly bending them. Start making circular movements, as if you are riding a bicycle. Do this exercise for 30 seconds.
5. Fold Ab exercises.
What training: straight and oblique abdominal muscles.
Lie on your back, your arms straight up, your feet together, your legs straight.
Begin simultaneously to connect legs and body with hands. Try to touch the toes with your fingertips.
Take the original position and rejoin the arms and legs.
During the whole exercise, strain the abdominal muscles. Hands should be straight. Do this exercise 7 times.