Exercises for the press for girls: an effective complex at home

American professor Peter Francis investigated the effects of recognized exercises on the lower press, upper and oblique muscles. The experiment involved 30 men. The results were determined using medical devices for electromyography, which calculated the load on the muscles of the peritoneum. As a comparison, the professor used classic twists, which were taken as a “unit”.

Effective rectus exercises

The best exercises for the press in this group were as follows.

Bicycle

1. Lie on the floor, clasp your hands in the lock behind your head.
2. Pull your right elbow to your left knee, then vice versa, as if riding a bicycle. At this time, the free leg should be perfectly flat and parallel to the floor.
3. Do it 40 times.

Hanging legs

Exercises on the horizontal bar for the press are especially effective for the lower muscles.

1. On the horizontal bar, grab the bar with your hands. Hold the grip firmly.
2. Raise both legs bent at the knees. Try to reach them to the chest.
3. Stay in this position as much as possible, lower your legs.

A more difficult option is to raise straight legs above the level of the pelvis. Go to it after mastering the first technique. Repeat 15 times.

Fitball exercises for abs, twisting

They should be performed slowly, trying to balance on the ball. At first, the use of additional load is excluded. In the future, exercises on the ball for the press can be performed with dumbbells in hand.

1. Place the fitball under the bend of the lower back, hold your back firmly. Keep your legs firmly on the floor. Do not lean on your upper body for anything. Cross your arms over your chest so as not to pull the muscles of your neck.
2. Keep your neck still while lowering your torso down. When you feel the stretching of the abdominal muscles, stop. This is the starting position!
3. Lock the hips and, as you exhale, pull the upper torso up with the force of a press. During twisting, strong press tension should be felt.
4. Inhale, return to starting position.

The number of repetitions depends on the physical form. Enough 5 times at first.

Twisting with legs raised up

These abs exercises for girls train the upper and lower muscles.

1. Lie on the floor, hands freely position along the body, legs together.
2. Raise your legs perpendicular to the floor, bend at the knees, raise your hands.
3. As you exhale, lift your torso behind your hands, trying to reach your legs. The loin is pressed to the floor.
4. As you inhale, lower yourself to the starting position.

Start with 3 twists, gradually finishing up to 30 times.

Exercises with a roller for a press, twisting

You can often hear about their extreme performance, but the effect of exercise with a press wheel is only 27% higher than classic twists. Therefore, if the video is not in your fitness kit, do not worry.

1. Get on your knees, position the roller in front of you.
2. Slowly roll the wheel forward, rushing after it with the whole body.
3. Stay in a position where you can no longer move on. Lock for 3 seconds.
4. Return to the starting position.

Effective exercises on the lateral muscles

Scheme of exercises for the press on the effectiveness of action on the oblique muscles.

• Raises the legs in the hang. Their performance is 3 times higher than classic twists.
• Bicycle. Efficiency is similar to raising legs in the hanger.
• Reverse twisting. Recommended for beginners and professionals, performed first in the training cycle 10 times in 2-4 approaches.
  1. Starting position is on the back. Bend your legs at the knees, pull the hips up to form a 90 ° angle to the floor.
  2. Inhale, hold your breath, tighten your abs. Move your knees closer to your head. At this time, the pelvis should come off the floor, and the knees should be as close to the chest as possible. Do not bend your legs, hands can rest on the floor.
  3. With your knees as close to your head as possible, exhale and lower your legs.
• Strap. Exercise for the press, effective specifically for oblique muscles. It is static, requires keeping the torso in the correct position for as long as possible.
  1. Lie on your stomach. Lift up on your elbows and feet.
  2. Follow the correct position: feet together, legs straight and tense, buttocks in good shape, elbows - strictly under the shoulders. The loin should be perfectly flat, as if pressed to the back.
  3. Pull in your stomach and try to pull it to your ribs. Do not hold your breath.
• Twisting with legs raised up.

Features of the individual complex

When choosing a set of exercises for the press, one should take into account the effectiveness of each of them. Indeed, when working at home, it is important to see the results of your labors, otherwise there is a risk of quickly abandoning your training. Also, do not worry about the lack of gymnastic apparatus. Please note that the presented list of the most effective ones did not include exercises with an expander for the press and dumbbells, since the main counterweight to the muscles is our body weight.

Separately, the complexes should be divided into stretching and muscle building. For example, an exercise cat with a press swing is ineffective for abdominal muscles, but effective for relieving back tension.

Focusing on the research of an American scientist, you can create the optimal complex for personal training.