Tighten your stomach at home quickly. The best exercises for the press

What woman does not dream of having a flat tummy? Yes, any of us! But sometimes, due to some factors, the abdominal muscles weaken, and the tummy begins to protrude forward. We'll fix it, don't worry! By doing the exercises below, you will return to your former forms or support the ones you already have.

And do you know that professional athletes claim that the well-known exercise for the press, when a person pulls up from a prone position upper part torso to legs, - strengthens the muscles of the back, but not the muscles of the lower abdomen. So, leave these useless efforts.

Most effective exercise to strengthen the muscles of the abdominal wall on the simulator - this is when you, leaning on your forearms, pull your knees to your chest. But, as you understand, this exercise can only be performed in the gym or if you are the happy owner of a gym at home. For most of us, this is not available, but on Gym not everyone has enough time.

So, let's get down to the exercises that are easy to perform at home. First, warm up a bit. Jump rope, dance to music, etc.

Now let's start:

1. Starting position: legs together. Begin to squat, pulling your buttocks back strongly, and tilt your body forward accordingly. Hands in the middle of the thighs. Take a deep breath and inflate your belly with a "balloon". As you straighten up, raise your arms above your head and exhale, while pulling your stomach in as much as possible. Exhalation must be done through the nose. Do this exercise 15-20 times.

2. Starting position: lying on your back, hands clasped at the back of the head. On exhalation, we tear off the shoulder blades from the floor, and bend the legs at the knees so that the heels touch the buttocks, and pull the knees themselves to the chest. As you exhale, pull your stomach in. Then straighten one leg, but keep it on the weight, and pull the knee of the second leg to the opposite elbow. Repeat the exercise, but now pull the other leg to the elbow. Inhale only at the end of the exercise. Do it for as long as you can.

3. Starting position: lying on your side, legs slightly bent, the shoulder on which you lie is slightly in front of the main axis. Reach your hands towards your heels, while lifting your upper body and knees off the floor. Hold this position for 20-30 seconds. Then press your half-bent knees to the floor, and twist your upper body as far as possible in the opposite direction behind your back. Repeat the exercise on the other side.

4. Starting position: lying on your back, legs slightly bent and shoulder-width apart, arms along the body. Exhale, while trying to tear your lower back off the floor as much as possible. As if pulling the stomach to the ceiling, without lifting the shoulders and buttocks from the floor. Having reached the maximum point, stay in this position for 20-30 seconds. Then, in the same position, straighten with a separation from the floor, first one and then the other leg. Stay with your leg up in this position for as long as you can.

5. Everyone knows, for sure, "birch". Starting position: lying on the floor, arms along the body, legs raised at an angle of 90 degrees up straight or bent at the knees, as an easier option. Tear off the pelvis from the floor as much as possible, but at the same time do not go into a rack on the shoulder blades. Hands lie on the floor, but you can’t lean on them.

If you are not lazy, then these five simple exercises will help you restore beauty or maintain existing forms.

Keep your abs tight while exercising.
Exercises must be performed all at once, without taking a break between them. After completing the entire complex, you can take a break and perform it again.
Increase the load gradually, do not give all the best immediately on the first day.
Do not eat for an hour before and after exercise.
In addition, try to strengthen your muscles at any moment. Whether you are standing in line somewhere, or waiting for transport, tighten and relax your abdominal muscles. And in general, get used to living with constantly tense abdominal muscles. It won't be easy at first, but then it will become a habit.

However, remember: if less than six months have passed since you gave birth, consult your gynecologist before doing these exercises.

AiF infographics

Carousel

Lying on the floor, bend your legs, place your feet on the floor. Hands on the floor along the body. Raise your head, lowering your chin to your chest, raise your arms low so that they are parallel to the floor. Stretch your right hand to the right heel, while lifting your shoulders and left shoulder blade off the floor (if possible). Step back without lowering your head to the floor, and stretch your left hand to your left heel, lifting your shoulders and right shoulder blade, respectively.

Do 5 sets of 4-6 reps. If your neck gets tired, lower your chin down. If the neck hurts, then support it with one hand and do 4-5 times in one direction, and then change hands.

Mill

The starting position is the same: you lie on your back, legs bent and standing on the floor. However, the arms must be bent and placed under the neck. Raise your left knee, at the same time lift your head, arms and shoulders off the floor and direct your chest towards this knee. Lower yourself and repeat the rise to the right side along with the right knee.

Do 4 sets of 10 reps each (5 on each knee).

Fold

The starting position is the same. Spread your legs slightly. Put one hand under the neck, stretch the other between the legs. Lowering your head to your chest, raise your shoulders and shoulder blades, stretch your straight arm forward to your heels.

Do 6-8 times and change hands. Perform 4 such approaches (one approach - exercises on both hands).

Scissors

Lying on your back, stretch your legs, arms along the torso. Lean lightly on your palms and press your lower back to the floor. Make sure that during the entire exercise it does not come off the floor. Raise straight right leg vertically up. Attach the left one to it. Lower the right down to the floor and after it - the left. Start the next movement with your left foot up. So continue: first all the time lift the leg that was last placed on the floor.

Do 5 sets of 10-12 full cycles on each leg.

Twisting

Starting position - as in the previous exercise. The legs are extended, the lower back is pressed to the floor, the palms rest on the floor. Raise your legs, bend them and point your knees towards your right shoulder, while the feet should be above the knees. Lower your legs to the floor, straightening them, and repeat the movement to the left shoulder.

Do 4 sets of 6-8 reps (equal on each side).

Tighten the stomach at home quickly (exercises) - it is possible, subject to the basic rules. The key to successful training is the exact observance of the recommendations, slowness and sequence of physical actions.

What should I do to tighten my stomach at home quickly? Exercise is the most effective method.

Start training the body after muscle warm-up(jumping rope, running, gymnastics). During the performance of the power complex, the abdominal muscles of the abdomen should be involved in the work and always be in a tense state.

Note! Burning sensations in the muscles should be regarded as a sign of technically correct execution of exercises.

Effective training includes several cycles with a gradual increase in pace and increase in load. This is the only way to tighten your stomach at home quickly with exercises.

Every movement should be accompanied by sports breathing, where exhalation is done before the effort, and inhalation during relaxation.

The sequence of muscle pumping determines the effectiveness of gymnastics. At first, attention is paid to the upper part of the abdominal region, then to the lateral (oblique) muscles and complete with a load on lower press. Effective training includes several cycles with a gradual increase in pace and increase in load.

Exercises for tightening the upper press

It is important to know! A warm-up should precede the start complex classes. To quickly tighten your stomach at home without harming yourself, you should start performing effective exercises after a basic warm-up.

A good workout for the part of the press in question will be the following:

lie on your back;
put your hands under the back of your head or cross on your chest;
tone the press;
watch your breath;
raise and lower both legs without touching the floor surface.

This power complex can be modified if the legs are fixed on a hill. While exhaling, you should raise the body as high as possible, then, while inhaling, lower it to the 0 mark. The cycle should be 25-30 movements in 3 sets. It is recommended to bend the legs, ensuring that the lower back is pressed to the floor.

More difficult is this exercise:

position - lying;
legs bent at the knee joints;
feet, lumbar area are on the floor;
lifting the torso with alternately outstretched arms;
fixation at the point of ascent and return to the original position.

Good for stretching the muscles of all parts of the press training performed on the stomach face to the floor. The task is to simultaneously raise the legs and arms (straight), and then lower them to their original position.

From this position (horizontal on the stomach), you can go to next class- "scissors", accompanied by synchronous movements of the legs and arms.

Exercises to strengthen the lower press

You can get the desired relief in the lower abdomen by creating a significant load on this part of the body.

With this task, "Bicycle" perfectly copes. Back on the floor, head in hands, lift bent legs and begin to move them in a circle, simulating cycling.

Effective is gymnastics, which consists in lifting straight legs. The whole secret is that the limbs cannot be completely lowered to the floor, thereby giving the body a rest. Hands are behind the head, the back is pressed to the floor, and two legs simultaneously rise and fall to a height of 50-20 cm from the floor.

Synchronous loads on all parts of the press are provided by the exercise "Book". Lying, pressing the lower back tightly to the floor, you should simultaneously direct the outstretched legs and arms towards each other in such a way as to reach the knees with the forehead.

Movements are done without jerks, breathing correctly (exhale before lunging, and inhale before lowering to the floor).

Active movements "Scissors" on the back. Hands are placed on the back of the head or stretched along the body. With straight legs at a height of 20 cm from the surface, they make synchronous movements that imitate the blade of scissors, winding, limbs for each other.

Exercises for the oblique muscles of the abdomen

To tighten the stomach at home quickly (exercises for oblique muscles), perform tilts, rotations, twists.

Classes should begin with body rotations in different sides.

Then, take a stable position:

put hands on the belt;
spread your legs shoulder width apart;
put the abdominal muscles into a state of tension;
make turns with the body in a cone-shaped pattern.

Movements should be confident, smooth and intense at the same time.

Lateral tilts of the body are made from the initial position of the previous training.

To perform twisting, you must take a horizontal position:

raise your legs, forming an angle of 90 degrees;
rest your palms on the back of your head;
alternately twist the body in the opposite direction from the inclination of the bent legs (torso to the left, bent legs to the right, and vice versa).
the abdominal muscles are tense.

The muscles located on the sides of the abdomen are effectively pumped during classes, with alternately approaching the opposite lower and upper limbs (knee-elbow). Lumbar fixed on the floor.

Exercises for the press and small waist

As a warm-up before the main workout for the wasp waist, they perform the “Mill”. To do this, the legs are placed wider than the shoulders, the body is tilted forward, and the arms are swinging left and right 20-30 times.

Actions must be confident, fairly smooth and intense. With each subsequent workout, the frequency of approaches and movements should be increased.

Universal training is the plank. Standard position straps - emphasis on the toes of the legs and elbows of the hands. Pull the stomach in strongly, fix it for 30-60 s. and more, then loosen.

When training with a hoop, you should take into account the fact that the smaller the distance between the feet, the greater the load will be on the muscles.

The side bar provides high-quality training of the oblique muscles of the abdomen. You should lean on the outstretched arm, and keep the body in a state of tone with tense muscles. Periodically, one hand replaces the other.

Tighten the stomach at home quickly exercises will help with the hula hoop. This is a weighted and equipped with massage balls and spikes hoop.

When training with a hoop, you should take into account the fact that the smaller the distance between the feet, the greater the load will be on the muscles. Training should take place in the background deep breathing And muscle tone belly.

Exercises for tightening the abdomen after childbirth

After giving birth, a woman needs high-quality burpee training. You need to take up the exercise from a standing position: squat deeply, make a plank on both outstretched arms (wait 30-60s); jump back to the previous position (squat) and jump to the vertical starting position. The whole complex is required to be performed confidently, smoothly and at a pace.

Jumps "Walk" - from the "start" position they make confident jumps on two legs simultaneously in different directions, forward - backward, each time returning to their original position.

The simplest physical exercise for the muscles is to slowly raise both straightened legs and smoothly lower them.

Contribute to the return to its former shape after childbirth classes with additional equipment for 5 minutes.

Equipment used at home for a quick tummy tuck
Hoop	jump rope	Bench	Video clip	Dumbbells
For elaboration abdominal muscles, improving the vestibular apparatus, coordination of movements and burning subcutaneous fat at the waist.	For improvement physical form not only the press, but also the back, arms, legs, buttocks.	Universal simulator for strength training, increasing the effectiveness of exercises.	Ideal trainer for pumping abdominal muscles.	Special equipment for enlargement loads.

Exercises performed with a chair or on an abs bench

For bench and chair exercises:

all abdominal muscles are tense;
the neck is kept straight;
the chin is not pressed against the chest.

When performing exercises on a bench at home, in order to quickly tighten your stomach, you should avoid:

jerky movements;
pulling hands around the neck;
separation of the lower back from the bench;
back deflection when the body is fed forward;
lie down on your feet with a full forward bend.

Lying on a bench, throwing your feet over the stop, bending a little at their knees, putting your hands behind your head, they begin to cyclically raise the torso. The meaning of the action is to achieve a right angle between the legs and the raised torso.

At the peak of the lift, fixation occurs, then inhalation and return to the starting position. Start on the exhale, end on the inhale. When training with an inclined bench, you do not need to return to the original position, leaving a distance of 10 cm between the body and the surface of the simulator.

Dumbbell tummy tuck exercises

The additional use of dumbbells is aimed at improving the tone of the whole body, where a significant group of muscles is involved.

Most of the training for the press can also be complicated with dumbbells. For beginners when training with dumbbells, it is recommended to dose the duration of classes.

Hands with heaviness are fixed on the chest in a crossed form.
The feet are brought to the stop.

Lying on your back, dumbbells are placed on outstretched legs in the area of \u200b\u200bthe feet, and they are raised to a height of 25-35 cm, wait a while and lower them without touching the floor. It is allowed to fix with your hands on the support (the edge of the sofa, bed, etc.).

Turning over from the previous position on the stomach, clamped between the feet Sports Equipment, and bend the legs back, trying to touch the buttocks. Even simple tilts of the torso from a vertical position in different directions with dumbbells in hand will strengthen the lumbar and lateral muscles press.

Ab Roller Exercises

An effective simulator for physical activities is a roller. Working with this gymnastic device, they strengthen the muscles of the abdominal cavity, arms and back.

Trainers assure that effective exercises with a roller will quickly help to tighten your stomach at home only if you follow the basic rules: movements should be smooth, the technique of movements should be accurately performed, there should be no contraindications(trauma, pain).

For a task with a roller, you need to kneel, hold the roller in outstretched hands. The simulator should gradually roll away from you on the floor as much as possible, and then return to the start position. The frequency of manipulations should gradually increase.

Body position - vertically, legs wide apart, take the roller in hand. It is necessary to lean forward and lower the roller to the floor, and make movements to the left and right (without taking your feet off the floor). So the oblique muscles of the press are perfectly worked out. For training top press it is recommended to move the roller back and forth.

Sitting and spreading straight legs to the sides, pick up gymnastic roller. With smooth movements, roll the roller away from you. Avoid touching the body to the floor surface. Slowly take the original position.

Exercise vacuum for a quick tummy tuck at home

To do the exercise, you need to lie on your back and pull your stomach in as much as possible, straining your abs. There should be a feeling that the stomach reached the spine. "Vacuum" action must be carried out on inspiration.

At this point, you need to hold your breath, keeping the abdominal muscles in good shape, and then, without relaxing the press, exhale slowly, and “fix” the muscles again.

To achieve the appearance of the press on the abdomen is possible only after losing weight and active physical training.

The cycle of classes consists of 10 exercises in 3 sets. For a week, you need to take 5 times for training. The initial posture for performing "Vacuum" can be a traditional vertical position or a sitting position. Success from "Vacuum" will depend only on compliance with the execution technique.

Important to remember! final stage physical activity should be a hitch (a complex for stretching muscles).

How to enhance the effect of tummy tuck exercises

To get the desired result - tighten the stomach at home quickly - effective exercises should be included in a set of measures to improve the figure. Physical activities must be combined with healthy eating and way of life.

Self-confidence, the presence of a powerful motivator and the regularity of classes will provide the desired physical shape and toned belly.

To achieve the appearance of the press on the abdomen is possible only after losing weight and active physical training. If during classes you show pity for yourself, do not adhere to the schedule, technique and cyclicity of exercises, then the expected result may not be obtained.

How to quickly get rid of the stomach at home: effective exercises in this video:

How to quickly tighten your stomach, see here:

Fat deposits in the abdomen are a concern for many women. Who would not want to make the waist thinner and more expressive?! Yes, each! But at the same time, few people know how to properly approach muscle strengthening in the area. abdominals without increasing their size.

Consider a technique that will help you lose weight in the area you need - the stomach. This technique is real exercises for the abdominal muscles at home. But before using them, you need to know how much fat to reduce ... How to calculate whether you need to get rid of extra centimeters on your stomach?

All you have to do is divide your waist by your hips. It is best if the indicator is about 0.7. If it is above 0.8, then you should definitely take care of yourself and drive off fat, using both diet and exercise for this.

It is believed that each person is unique, so it is impossible to choose a universal diet that is suitable for everyone. Most of the advertised bizarre eating patterns provide weight loss by removing fluid from the tissues and reducing muscle mass.

Firstly, such products contain a minimum amount of fat, and secondly, due to their high fiber content, they help cleanse the body of decay products accumulated in it and regulate metabolic processes.

A very important factor is physical activity, aimed at all muscle groups. With the right effort, you can make the most dangerous deep fat melt. The most common exercises will help you with this, which will make not only the abdominal muscles work, but also others.

In order to tidy up the waist, you can not do without special exercises to help strengthen weak abdominal muscles. After all, such a disadvantage, in addition to external unattractiveness, is fraught with a more serious danger.

Due to the weak muscles of the press, the omission of some internal organs and may interfere with the normal functioning gastrointestinal tract.

In order to tighten the muscles, you don’t need so much, someone may well have enough constant control over the position of the body - the shoulders should be straight, the chest should be straightened, and the stomach should be as retracted as possible.

After some time, the muscles get used to being constantly in a tightened position. If overweight too much, then reduce it, simultaneously increasing physical activity.

If you devote at least fifteen minutes a day to the general set of exercises and fifteen minutes to load the press, the results will begin to appear fairly quickly.

Position your feet shoulder-width apart, slightly bending your knees (to maintain balance), stretch your arms in front of you at shoulder level. turn around sharply top torso to the right and left, while bottom half must remain motionless. Do four to six repetitions on each side.

Repeat the previous exercise, making it more difficult. Turning to the right, pull your left knee as close to your chest as possible. Accordingly, when turning left - right.

Lie on your back, stretch your arms behind your head, and bend your knees. When lifting the body, pull your hands to the feet, lowering, fold them crosswise on the chest. Repeat from five times.

In any position of the body, inhaling, draw in the stomach as much as possible, and, exhaling, relax. Repeat ten times.

Lie flat on your back and breathe deeply into your belly. When inhaling, try to push your stomach out harder, and when you exhale, pull it in.

A set of exercises aimed at strengthening the abdominal press:

Lie on the floor and spread your arms out to your sides. Pull the legs bent at the knees to the chest, then straighten them;

Place your arms along, near the body, then raise your legs, gradually straightening them to a vertical position. Then lower them down;

Make scissors movements in different directions - up and down, right and left;

Sit down, helping yourself a little with your hands, then lie back down;

Sit down, no longer using your hands, reach your feet with your hands, without bending your knees, at this time stretch your forehead towards them;

Lie straight, rising, stretch your left elbow to your right knee.
Then repeat vice versa;

Raise your legs sharply and at the same time along with the upper half of the torso. Colloquially, such an exercise is called a "jackknife";

Raise and straighten your legs, performing a "half-cut";

Perform "bike";

Raise your legs slightly and move them to the right and left;

Rise off the floor and lean on your feet and palms. Now rotate the pelvis, then dropping as low as possible, then rising as high as possible;

Slowly raise your legs 20 cm off the floor and keep them in this position for as long as possible;

Lie on your stomach and roll to the right, then to the left;

From the same position, extend your arms along the body, turning them down with your palms. Gently rise, while leaning on your socks and palms;

Also lying on your stomach, raise your legs and head, then, bending over, stretch your arms forward. Freeze for as long as possible.

With regular repetition of the proposed complex, you can put your waist in order. The above exercises for the abdomen can vary and become more difficult depending on your fitness and desire.

What will be required

One of the signs of an athletic man is a relief press. The same is true for girls - a taut belly is both beautiful and indicates sports. achieve great shape exercises for the rectus abdominis muscle will help.

There are dozens of movement options. Consider the most effective and versatile ones - those that are suitable for both women and the stronger sex. Most of the exercises you can easily do at home, but some are designed to be performed in the gym.

A bit of anatomy

The abdominal muscles are made up of four sections:

rectus muscle;
transverse;
internal oblique muscles;
external oblique.

The rectus muscle is the largest. It is most often called the press. This muscle group comes from the pelvic bone and is attached to the sternum. The muscles are crossed by several horizontal connective fibers and a vertical tendon line, visually forming cubes. The number and expressiveness of the latter depends on the nature of the tendons. If genetics let us down, then even millions of repetitions will not help to catch up with those to whom nature has given a chic gift.

It is possible to divide the press into upper and lower regions only conditionally. This is one whole. These or other movements provide only a different degree of tension in the zones. Therefore, for a qualitative study of the abdominal muscles, include in training program dozens different exercises not necessary.

For cubes to appear, two conditions must be met:

increase the volume of muscles;
lower your fat percentage.

Local fat burning is a myth. Almost always, fat goes evenly throughout the body. Therefore, it is important to follow a diet and do aerobic exercise. If you get rid of all the excess, you will see your abs, even if you don’t pump them at all.

Women need a combination of multi-rep abs, cardio and diet. Men in this formula need to replace the high-rep style with a power regimen that implies no more than 15 repetitions per set. Otherwise, instead of cubes there will be only squares - the press will be inexpressive. Although this level is worthy of respect.

Note. Everything is individual: some manage to increase the volume of the press and when doing a large number repetitions.

Exercises for the rectus abdominis

Exercises for the abdominal muscles can be done in any conditions. For a high-quality study of the muscles of the abdomen, newfangled simulators are not needed. But we will also consider various movements in the gym.

Home exercises

Most home exercises are variations. In general, the body is pulled up to the knees. During the reverse movement, the knees move towards the body.

Straight crunches on the floor

The easiest option that suits both beginners and experienced athletes. To perform the exercise, only the floor is needed.

Starting position (IP) - lying on the floor, legs bent at the knees, hands are located near the chest. To increase the load, you can cross your arms behind your head, and throw your legs on a chair.
Slowly raise your shoulders and upper body. The amplitude is small and is designed for a powerful contraction of the upper part of the abdominal muscles. The loin should not come off.
Hold for a second at the peak point, tighten your abdominal muscles as much as possible, and then return to the PI under control.

For more experienced athletes good option will use additional burden which can be held at chest level or with outstretched arms.

Reverse crunches

There are several variations of this exercise. All of them are aimed primarily at lower part press. The simplest performance is on the floor.

IP - lying on the floor, legs half-bent and slightly torn off the floor.
Keeping the position of the legs, bring the knees to the chest.
After lingering for a second or two, return your legs to the IP.

Throughout the exercise, the legs do not touch the floor, tension should remain in the abdominal muscles.

IP - lying on a bench, half-bent legs hanging from the bench, hands provide support.
Bring your knees to your chest.
Return your legs to the IP.

Due to the unstable position of the pelvis and increased amplitude, this exercise is more effective. It is important to work with the press. A common mistake is over-engaging the hips. In the absence of control of the abdominal muscles, the hips are involved in the work almost automatically. Therefore, it makes no sense to perform a more complex option if the athlete’s training allows you to correctly make only a simple movement.

An even more advanced option is reverse twisting on incline bench. The execution scheme is similar.

plank

Now - this is one of the most popular exercises for the press. Together with the abdominal muscles, the buttocks, back and arms work. By doing the plank along with twisting, you will quickly achieve a noticeable result.

There are several types of planks:

on straight arms;
on the elbows;
with outstretched arm and/or leg;

All of these variations are suitable for training the rectus muscle, with the exception of the last one.

The scheme for performing a full plank on straight arms:

Lie face down on the floor.
Rise up so that you are standing on your palms and toes, while the body should be straight.
Keeping your breathing even, stay in this position for as long as possible.

The press must be tense all the time.

Other varieties are performed in a similar way.

Beginners do not need to stand up to the blackout. The first step is to prepare the muscles. On the other hand, after mastering the bar on straight arms, it is recommended to combine this option with more complex ones.

Experienced athletes can use additional weights.

Hanging leg raise

If there is a horizontal bar at home, the training program can and should be supplemented. As with other exercises, there is variability here.

Classic technique:

IP - hanging on the crossbar.
Pull your knees up to your chest.
After a second pause, slowly return to the PI.

Having mastered this variety, move on to V-shaped lifts - touching the crossbar with your feet or raising them to an angle of 45 degrees relative to the floor.

"Corner"

Another effective exercise -. Hanging legs on the horizontal bar can not only be raised / lowered, but also kept in a fixed position - parallel to the floor. Readiness indicator - the time during which the athlete can hold out in the desired position.

Exercises in the gym

Simulators allow you to diversify your workouts, but you should not get carried away with them too much. The movements described above are enough for the eyes, but if you get bored, no one will forbid you to turn to modern training machines for help. They are also great for strength work, as they can vary the load.

"Prayer"

For training you will need upper block or a crossover with a rope handle. In fact, these are ordinary twists, reinforced due to increased resistance.

Technique:

IP - kneeling in front of the block, hands holding the ropes, the body is tilted forward.
With the force of the press, bend over and twist so that your elbows are close to the floor.
Return to IP.

Weight should be selected so as to minimize the involvement of the back and hips, but at the same time provide sufficient stress on the abdominal muscles.

Twisting in the simulator

If there is a special simulator for the press, then twisting can be done in it. The scheme is similar. The difference is that the back is fixed here, and the body is located almost vertically.

Training program

The training complex depends on the goals. Here are examples of programs that are suitable for home and gym.

The program for the mass of the press (do not forget that the relief depends on the diet, not on the exercises) in the gym for men:

Program for girls in the gym:

Press Strength Program:

Complex for men at home:

Complex for women with home workouts:

The press is trained 1-3 times a week. During the recruitment period, you can leave only one workout per week. During the drying period, connect another one or two. In the case of three workouts per week, they should be fairly light and include no more than 3 exercises. With a rarer load, the number of exercises can be increased to 4-5.

Every day you don’t need to train the press, because, like any other muscle, it needs time to recover.