Pilates for how much you can pump up the press. Work for the result: how much can you pump up the press
Download press people start with different purposes. Someone just wants to get rid of everything superfluous and tone the body, while someone dreams of becoming the owner of beautiful cubes that will attract admiring (read - envious) looks on the beach. And, of course, for most people the question is interesting - how much can you pump up the press. There is no single answer to it, therefore we will try to understand in more detail.
There is no secret way in the matter of the appearance of the press. Efforts are needed, and on many fronts, especially if you dream of beautiful cubes. To figure out how long it takes to pump up the press, you need to find out the components that are required for this:
- Diet. Even if your abdominal muscles are very beautiful and trained, but there are body fat, they simply will not be visible. Therefore, there may not be any sense from exercise if you do not adjust your diet. For elimination excess fat you have to follow the diet.
- Aerobic exercise. To pump up the press, you must adjust not only the diet, but also the lifestyle. You will have to make friends with regular physical activity. Run, jump rope, swim - in general, any aerobic exercise will increase the effectiveness of exercises directly on the press at times.
- Immediate press training. Like any muscle, the abdominal muscles need to be exercised regularly. Moreover, it is the work on it that is one of the most tedious. That's why you can't do without motivation. It is a mistake to think only about how long it takes to pump up the press and wait for the result. You have to love the process itself - this will help you not to abandon training halfway.
How much to download the press?
In fact, there is no unequivocal answer to the question of how many days you can pump up the press, since it will depend on many factors. In fact, you need to do this until you get the desired result, and then you need to perform exercises to support it.
Not really fat man in order for the press to become embossed, it will take approximately 3-4 months. This is if you only resort to training and adjust the diet. You can also speed up the results through massage, the use of additional supplements, and so on. In a couple of months, you can simply tighten your stomach, and in four months you can get stripes or even cubes.
In case of fat people the situation becomes more complicated, but everything is possible if you have motivation and practice regularly. It will take a couple of months more, but the most important thing is the result!
How often do you need to download the press?
We roughly understand how long it takes to pump up the press. You also need to know how often to download it. This is where expert opinion often differs. On the one hand, the press is the same muscle as all the others. Hence the opinion that it is enough to train it 3-4 times a week. Other people believe that .
Actually pump the press about three times a week quite enough. Muscles need to rest and need about 48 hours to recover effectively. Therefore, it is not recommended to download the press more often than once every two days. More frequent exercise does not make sense. In addition, it puts additional stress on the spine, which increases the risk of problems with it.
During the day, you should not download the press more than twice. Professional athletes often do abdominal exercises twice a day. Basically, they break one hard workout into two lighter ones. At the same time, performance does not change, but the muscles get a break - this improves the quality of the exercises and, accordingly, their effectiveness. For beginners, this method may not be suitable. If you are not trained, then once a day to pump the press will be enough.
Features of training the press depending on the goals
The answer to the question of how long it takes to pump up the press is directly determined by the goals. Press may be different. Girls usually just want to get slim and slim stomach ik, thin waist and not too noticeable relief. Men, on the other hand, are more likely to work directly on the cubes, which will be very voluminous and noticeable even under clothing. These goals are different, and the features of training for them, respectively, will also differ.
Those who want to get exactly the bulk of the press should do a few approaches, but perform the maximum number of approaches. It is advisable to use additional burden. Do repetitions slowly and measuredly, controlling each movement.
Those who work on a thin waist should do many approaches - about 6-7. You need to work hard, perform the maximum number of repetitions. Unlike the previous case, here you need to perform the exercises quickly. Over time, you should feel a characteristic burning sensation in the press.
Abdominal training should include different exercises according to its principle. The press is divided into upper, middle and lower. If you work on only one area, then it will become more pronounced, but the rest may not be noticeable at all. In view of this, draw up a training program so that it is aimed at the work of all abdominal muscles- so you get a full and harmonious result.
You can also find different opinions on how long an abs workout should last. Someone thinks that you need to do at least 30 minutes, someone - that even five minutes will be enough. The best option is considered to be a workout lasting about 15 minutes. The press is a small muscle, and you should not load it too much either. It is better to spend 15 minutes on effective active exercise than to load yourself for half an hour, periodically languishing from fatigue.
The press has one unpleasant feature - it quickly adapts to the load. Therefore, focus not on the number of repetitions, but on quality. The training program needs to be changed periodically, to make it more diverse. Important correct technique exercises. Pain in the abdominal area is a sign that the load is enough. However, they do not mean that the muscles are growing. As well as the absence of pain does not mean that the muscles have recovered.
Pressing on is not easy. This process will require both time and effort, and a number of restrictions. But if you have already set yourself such a goal, in no case do not give up halfway. By devoting a few months to this task, you will get results that will delight you and amaze those around you.
Powerful video workout for the press
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Pumping up the press is not a task for the lazy, because it requires clear self-organization and great physical effort. How long does it take to pump up the press? Considering that you have to spend time at the gym or home mat, people would like to know exactly how long it takes to pump up the press.
But, alas, there is no single answer to this question, because a beautiful result depends on many initial factors.
Factors affecting the period of inflating the press
How much time is needed to depend on the initial form of a person, the structure of his body, the desired result, and most importantly, on the desire and perseverance. In the case of great physical neglect and a significant figure extra pounds, it is important to urgently direct all your forces to throw them off.
Only after getting rid of the fat layer, you can begin to think about further actions. In sum, this two-stage process can take from 3 months to six months or more. Daily workouts of at least 15 minutes will tighten the abdominal muscles in a week.
Systematic training is one of the main factors. Aspiring hardworking people who train constantly without gaps will be able to admire their achievement in 1–1.5 months. But if you train twice a week nice abs to cubes can be observed not earlier than in 3-4 months, or even later.
There is also a difference in personality human body. With the same effort, one can make progress in 2 weeks, and the other in only a month. It is also important to choose which suits you best.
Important Rules
To demonstrate to others as soon as possible their new sexual forms it is important to follow some rules to help achieve a quick effect.
Namely:
- A serious assistant in achieving the goal will be an active lifestyle and proper nutrition. In this rhythm, success will come much faster. To eat right, you need to share your daily ration for 5-6 small servings. It is advisable to start the morning with carbohydrates, and by dinner you need to focus on protein. It is better to forget about fatty and fried foods. Do not abuse sweets and alcohol. It is undesirable to eat after 19:00 hours.
- After an intense workout, it is undesirable to drink anything for the first 30 minutes, as well as eat for 2 hours.
- If you need to get rid of excess fatty tissue, it is useful to run in the morning, do push-ups and pull yourself up on the horizontal bar. It is important to remember that it is impossible to get rid of the fat layer exclusively in the abdomen, because a person loses weight with his whole body, and not in parts.
- Exercises aimed at pumping do not help get rid of extra pounds.
If a person pumps muscles whenever he wants without systematic training, then you can not even hope for quick “cubes”.
Quick pumping of the press at home
If for some reason it is not possible to go to the gym, this is a disaster, you can pump the press to cubes at home, there would be a desire.
What to consider when pumping abdominal muscles at home:
- should be a regular practice
- don't overdo it for the first 3 days
- the abdominal muscles will hurt at first, so it is important to give the load gradually so as not to injure them even more
- the more time spent on the lesson, the stronger and faster the result, but this is also not done immediately
- exercises are performed sequentially for each group of abdominal muscles (straight, internal oblique, external oblique, transverse muscle), gradually increasing the number of repetitions
- the human body constantly gets used to the actual loads, so it is important to periodically strengthen them, otherwise there will be no greater result.
As an addition, you need to use the exercise for 2-3 minutes after all classes.
The key to a fast beautiful press is an intense rhythm, and not just the number of repetitions, as many people think! The ideal scheme is as follows: in 35 seconds you need to do about 15 repetitions of the exercise, then a legitimate rest for the muscles for 30-40 seconds and “let's go” again.
Number of approaches
A beginner in sports or someone who has not been training for a long time should start doing each workout at least 5 times so that there is no physical pain or heaviness. Approaches should be 3 or 4. It is important to listen to your own body, it will tell you about the degree of load and intensity. Gradually, you can move on to a 10-fold repetition, bringing it up to 50 times.
High efficiency from classes will be in the case when after each exercise a slight burning sensation is felt in the abdominal muscles. The time taken to pump the press should start from 15 minutes, gradually reaching half an hour, then up to 60 minutes.
Conclusion
And finally, I would like to remind you that none of the workouts can be started without a warm-up. For this, the simplest exercises from school physical education are suitable: body rotations, tilts, running in place, and so on. To pump up the press is quite real, there would be a desire.
For a quick beautiful press to cubes, it is advisable to perform the exercises every day or at least every other day, because the effect obtained from the actually done workout lasts from a day to three. By layering small results one on one daily for a month, you can get an impressive result. Good luck!
Both guys and girls dream of pumped up abdominal muscles. Both those and others visit the gym and wonder how long it takes to pump up the press. But there is a significant difference between their cherished goals. An excellent result for a flat stomach without excess fat. And the boys need six cherished cubes, without which training is meaningless. But both boys and girls will be able to achieve their goal in a month of intensive training without going to the gym.
How can a guy build abs in a month?
In order to find spectacular long-awaited cubes on your stomach, it’s better to work with a weight of at least once a week. gym. Working with weight significantly accelerates the strengthening of muscles. However, you can get the desired result at home. It is important to remember that - the result of work on the upper, middle and lower muscles. How long can you pump up with a horizontal bar? Experts answer: for a month of daily training.
Your program will consist of only three mandatory exercises.
The first exercise strengthens the middle abdominal muscles. Hanging on the horizontal bar, raise your legs at a right angle and hold as long as you can. Of course, the legs should be straight, but if this is not yet possible for you, allow yourself to slightly bend your knees. If this exercise seems too easy for you, raise your straight legs above 90 degrees. Regardless of your fitness, do this exercise at least 20 times a day. You can break these twenty times into a morning and evening workout. If yours allows you to do this 50 times a day - do 50. The main thing is to provide your average abdominal muscles with a serious load.
The second exercise strengthens lower muscles belly. Lying on your back, raise straight legs at an angle of 30-40 degrees and fix them in a raised position. Hands can lie along the body, but it is advisable to put them under the head. This exercise, like the previous one, must be done at least 20 times a day.
And the last exercise affects the upper abdominal muscles. Sitting on a stool, place your feet under the sofa and begin to lean back. Twenty reps per day may not seem like enough. Therefore, if your fitness allows, do this exercise 50 times daily.
If you conscientiously perform these three simple exercises, in a month your stomach will become elastic and embossed. Do not allow yourself to make excuses and refuse to train! Your figure depends only on you!
How long does it take to pump up a press for a girl?
For achievement good results a girl can afford a less intense workout. She can include in her classes more simple exercises.
One of these exercises - lying on your side, supporting your head with your hands and bending your knees, we begin to lift upper part torso. Don't forget to repeat this on both sides. Second effective exercise to work on the press - bending the legs. Lying on your back, raise your legs bent at the knees at a right angle, then straighten them and put them on the floor. To pump up the press in a month, use your favorite exercises according to the following program.
On the first day of the month, we do only twenty minutes. On the second day - thirty minutes, not much overloading the body. Third, fifty minutes. From the fourth to the tenth day, spend an hour on the exercises for the press. Allow yourself to train in a slightly relaxed mode. Don't overload your body. Tired - rest for a minute and continue on.
From the tenth to the twentieth day, we begin to accelerate the pace, increase the time of classes to two hours. It is during this period that you will notice a stunning result. Yes, working out for two hours a day is very difficult, but you can give yourself a little rest between repetitions. And besides, remember that this course is designed for a month. Having overcome your laziness and weak will, you will brag to all your friends for how much you can pump up a girl's press. The beach season is a great occasion to test your strength!
From the twentieth to the thirtieth day of training, create a schedule yourself. It would be ideal to increase the training time by another half an hour, but watch the reaction of your body. Remember that this is the final stage, after which you can proudly walk on the beach in a new swimsuit.
How long it takes to pump up the press - it depends on you. Training for boys and girls is fundamentally different. The former must give to their body maximum load behind a short time, and the second should do simple exercises for 1-2 hours. By following this method, guys will build muscle faster, and girls will lose extra calories and get a beautiful flat stomach.
The female body is arranged unlike the male one. Training planning, scheduling should be carried out, taking into account your own menstrual cycle. Practice not recommended physical exercise one day before menstruation, during and two days after.
TO how fast can you pump up the press
As for the timing, on average it takes at least a month regular classes . It is better to practice every day, spending half an hour exercising. Assurances that there are miracle programs, thanks to which you can achieve perfect abs in a week at home, are simply a myth.
The task becomes more difficult if the girl is overweight. A layer of fat layer on the abdomen with a thickness of more than 1 cm will hide the cubes even with the most intensive classes. In this case strength training must be accompanied by exercises for weight loss (run , walking ), healthy eating and body drying .
TO how to download the press for girls
Now let's talk about the basic rules of exercises. Even if you plan to practice exclusively at home, you will not need special sports equipment. It is quite possible to manage on your own. It is best to pump the press while lying on the floor, as we need a rigid base. Be sure to use a special mat for yoga or fitness classes.
Start each session with a warm-up. It doesn't matter in what form, muscle stretch , gymnastics, dancing. Well-warmed up abdominal muscles are the key to more effective basic exercises. You need to start loading 2 hours after eating and no later than 2 hours before going to bed.
A anatomy of the abdominal muscles
When it comes to the press, it will be useful to know that the abdominal muscles are not limited to 6-8 packs, and even more so there are no upper and lower abs. Cubes are only the visible part of the abdominal muscles, under which deeper layers lie. The press, like the lumbar muscles, refers to the muscles of the core. This is a whole complex of muscles responsible for stabilizing the pelvis, hips and spine. Strong core muscles are beautiful posture, flat stomach and healthy spine.
Core muscle anatomy:
- rectus abdominis;
- oblique abdominal muscles;
- transverse abdominal muscle;
- adductor muscles;
- small and medium gluteal muscles;
- muscles rear surface hips;
- infraspinatus muscle;
- coracobrachialis muscle.
A complete muscle atlas presents the following picture.
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At abdominal exercises for girls at home
Exercises for the rectus abdominis
The rectus abdominis muscle is located in the surface layer, which is responsible for the visibility of those same cubes, provided that you have a low percentage of fat. This is a solid paired muscle, which is located on the anterior abdominal wall. It is not divisible by either upper or lower lower press. This division is accepted only for simplicity of expression. The rectus abdominis muscle is 6-8 cubes, the number of which is genetically determined and it is impossible to influence this.
  | - lying on the floor, legs bent at the knees, hands behind the head. We raise the upper part of the body by 20-30 centimeters from the floor, in this position we freeze for 3 seconds. We do 2 sets of 15 movements. For a greater load, you can use the ball. |
  | - lying on the stomach, legs extended, hands clasped behind the back. We raise the upper body, tearing it off the floor as high as possible, fixing, making 5 slow exhalations. 2 sets of 10 movements. |
  | Lying leg raise – strength exercise for pumping up the press, it is performed lying on your back with straight outstretched legs. Legs slowly rise up, becoming perpendicular to the floor surface. 1 set of 10 movements. |
  | - the exercise is performed while sitting, legs are straightened forward. Slowly raise them from the floor by 20-30 cm, fix for a few seconds, then pull them to the chest. 2 sets of 15 movements. |
  | - lying position, legs extended, hands behind the head. We raise our legs 45 degrees from the floor and quickly make "stepping" movements. 1 set of 35 "steps" per leg. |
  | Raising the legs and pelvis from a prone position- lying on the floor, legs bent at the knees. With the strength of the abdominal muscles, we raise the pelvis, straighten the legs above the head. 1 set of 25 movements. |
  | - lying on your side, legs extended and raised 30 cm from the floor. With straight legs, we perform swing crossing movements. 2 sets of 30 movements. |
Exercises for oblique abdominal muscles (external and internal)
You should not get carried away with exercises on the oblique abdominal muscles for girls, and even more so to perform them with weights. Frequent side and cross twisting, side to side bending using extra weight does not remove the sides at all, but makes the waist even wider. Therefore, if your goal is to remove the sides and strengthen the oblique muscles, minimize or completely eliminate lateral dynamic exercises and pay attention to the side bar (this exercise will be considered almost same).
  | Cross twist- the exercise is performed lying on your back and in a half-sitting position, legs in weight, bent at the knees so that the calves are parallel to the floor surface. Alternately stretch one leg and hold in this position for several seconds. 2 sets of 15 movements. |
  | - in a standing position, rhythmically lean to the right and left. For additional load, you can use dumbbells. 3 sets of 30 tilts in each direction. |
  | - lying on the back, legs bent at the knees and pulled up to the chest. Keeping the upper part of the body stationary, we throw bent legs from side to side with the force of the press. 3 sets of 30 movements. |
Core exercises
There is only one exercise for the core muscles - the bar, in which everyone is involved at once. muscle groups. It is not aimed at pumping cubes, the main goal is to strengthen the muscle corset, which allows you to make the stomach more toned and the waist narrower.
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If you do not have enough strength to complete the exercise, try a lightweight version - with an emphasis on bent knees. As you master it, you can move on to more complex plank options.
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P abs workout program at home
As practice shows, daily pumping of the press is not only useless, but also harmful. The abdominal muscles, like other muscles, need to recover, which will take at least 48 hours. Therefore, we will consider a training program for girls, designed for 2-3 sessions per week with an alternation of a set of exercises. Training for girls should include:
2-3 exercises for the rectus abdominis muscles;
1-2 core exercises;
vacuum exercise.
The first set of exercises:
| Exercise | Approaches | Reps |
| leg lift in prone position | 3 | 15-20 |
| "harmonic" | 3 | 15-20 |
| lateral twist | 3 | 15-20 |
| Plank exercise | 3 | 30-60 sec |
The second set of exercises:
| Exercise | Approaches | Reps |
| "steps on weight" | 3 | 15-20 |
| lifting the legs and pelvis from a prone position | 3 | 15-20 |
| "scissors" | 3 | 15-20 |
| Plank exercise | 3 | 30-60 sec |
The third set of exercises:
| Exercise | Approaches | Reps |
| deflections | 3 | 15-20 |
| classic twist | 3 | 15-20 |
| leg straightening | 3 | 15-20 |
| Plank exercise | 3 | 30-60 sec |
To make it more convenient for you to study, we have prepared a special how to build press at home in 30 days.
At exercise "Vacuum"
The exercises described above will not help you lose excess weight, make the stomach flat and reduce the waist circumference. With their help, you will give it relief (cubes will become noticeable) and only on condition that you do not have excess weight.
But there is one exercise in which exactly internal muscles abdomen, responsible for the retraction of the abdominal wall. This exercise vacuum . By doing it daily, you:
- reduce the percentage of internal fat;
- get rid of a stretched belly;
- make the waist visually thinner;
- you will get a flat stomach without the risk of pumping the press.
Technique for performing the exercise "Vacuum":
- stand up straight or take a supine position;
- slowly take a deep breath through your nose;
- with a powerful exhalation, get rid of the air, drawing in the stomach as much as possible;
- stay in this position for 10-15 seconds.
- exhale. Repeat the exercise 10 times.
If you are not looking to get 6-packs, but just want to tighten your stomach and make it flatter, then this exercise is just for you.
In pumping cubes, 90% of success comes from diet. So if you have overweight, review your diet. And remember, pumping the press, you will not make the stomach thinner, but only give it relief. And then, provided that the percentage of body fat is minimal.
Today we received a letter from one of our regular readers to the editorial office. In it, the author shared his practical experience of how quickly you can put in order abdominal Press. Published with the spelling of the original.
Hello! I want to tell you about how much you can.
Different situations happened to me: sometimes it took a couple of weeks to strengthen the abdominal muscles, and sometimes I had to start from scratch. How I worked with a muscular corset, and what came of it - in this story.
So, how long can you pump up the press in time?
The ideal chiseled figure for me is not so much a gift of nature as painstaking daily work. One has only to relax and “score” on exercises, as the muscles immediately become flabby, the skin begins to sag in folds and the stomach appears out of nowhere.
Of course, I try not to start this process, but after giving birth, I once had to deal with this.
What does perfect abs mean to me?
In my opinion, the press of the girls is pumped up enough if the stomach becomes flat, taut, while the waist remains “aspen”. Men's "three rows of cubes", although they look sexy, they add a few extra centimeters to the waist. And if men can afford not to pay attention to it, then for women it often becomes a problem.
I always adhered to the "golden mean", when instead of appearing toned muscles, and the press cubes remained inconspicuous. They acquire a clear relief only when the muscle corset is strained. Constantly protruding cubes seem organic to someone, but neither I nor my boyfriend (future husband) liked this shape of the abdomen, so I was not fond of bodybuilding, but pumped the press at home, believing that it was a matter of taste.
To pump up the relief press, a girl or woman will have to contact a specialist in a fitness center, follow a diet and training schedule, and follow the advice of instructors. If there is a desire to do this, then you can pump up the cubes like a “lady bodybuilder”.
How much you can pump them up depends on the initial state of the muscles, the individual characteristics of the body and many other factors. Since I had a completely different goal, so I studied at home.
How long does it take to train the press?
The most fast pumping I got the press when I was in good physical form. In youth, only 30-40 days are enough for this. It is better to train every other day, or 3 times a week.
I knew that at the same time it was necessary to eat a healthy balanced meal, because if you eat fast food and other high-calorie foods and foods, then even the most beautiful abs will be hidden under a thick fat layer. No wonder they say that ideal figure only 20 percent from training and 80 percent from food.
How to download the press at home?
In my native walls, I usually pumped the press, lying on a rug on the floor - a hard horizontal surface. I tried to do it on the couch a couple of times, but immediately got back pain because soft base injure the spine.
Worked out in the morning on an empty stomach or a couple of hours after eating. If it was necessary to train in the evening, then she did it no later than 2 hours before bedtime.
Important note! You can not pump the abdominal muscles in critical days. You need to start training no earlier than two days after their completion.
Warm up and breathing
Before pumping the press, it is important to warm up. Some people like tilts, squats, body rotations and other exercises. I like to actively dance to the music for 5-10 minutes - this gives not only warming up the muscles, but also a great mood for the whole workout. Sometimes I add rotation of the hula-hoop or active jumping rope (if the lesson takes place on an empty stomach in the morning, this helps the body noticeably waste the fat reserve).
Good pumping of the press is possible only when: we inhale with a minimum muscle load, exhale - with their maximum tension. When I didn’t breathe correctly at the beginning of training, I quickly got tired and lost my way until I learned to control my inhalation and exhalation.
Abdominal training usually includes exercises for the oblique, upper and lower abdominal muscles:
- For straight upper muscle supporting internal organs i do this simple exercise. Stand straight, connect the heels of the legs together, and put the socks apart. Put your hands above your knees (a couple of centimeters higher), sit down slightly. Exhale actively and hold your breath. Then you draw in and stick out your stomach as much as possible alternately, without breathing. After completing 5-6 such approaches, you can proceed to the following exercises.
- I did crunches on the press, lying on my back. Bending your knees, put your feet on the floor. She put her hands behind her head, but did not squeeze them into the lock. On exhalation, straining the press, with the left elbow she reached the right knee, then with the right elbow - the left. When it became easy for me, in the future I kept my legs on the chair at a right angle, and did not lower my head to the floor so that the muscles were in constant tension. Next stage- when I removed the chair, and kept my legs parallel to the floor due to the abdominal muscles.
- I swing the lower press by raising my legs to a height of 15-20 cm from the floor from a prone position. Moreover, as soon as the legs are raised, they need to be kept at an angle for as long as possible. In the same position, you can add cyclist movements over time, but not increase the acute angle between the leg line and the floor. When this load seems easy, you can add weights by tying an elastic band, for example, a water bottle, to the back of your legs. They can be crossed for convenience.
If you raise your legs at a right angle, holding the bar with your hands, then the perfect press is guaranteed! My husband made a horizontal bar for himself, and I immediately joined the classes.
Fitness trainers say that it is impossible to pump up the upper or lower muscles separately, since they are located vertically and are constricted by tendons. Therefore, loading one of them, we simultaneously train others.
The oblique muscles of the abdomen on the horizontal bar swing if you make turns of the legs, bent at the knees, to the right and left. Yes, it is not easy to do, but very effective!
And how to tighten the stomach after childbirth?
The female press after the birth of a child is an "unplowed field", even if there was a flat stomach before pregnancy. It is possible to restore the former beauty of the figure and muscle relief, but it will take a lot of time. It is permissible to start classes only after consulting with your doctor.
I fed my baby naturally for up to a year, so intensive training was out of the question so that the milk would not disappear. Therefore, it took me six months only to strengthen the abdominal muscles. When my baby began to eat "in an adult way", I was able to afford to train more actively, use weighting agents to thoroughly.
My husband gave me another great tool for strengthening the press and back muscles - fitball. This fitness ball helps you train more effectively by putting extra stress on your small stabilizing muscles. While exercising with a fitball, you notice that while you hold it, the load on all muscle groups increases.
- Lie back on the ball;
- Put your hands behind your head or cross on your chest;
- By straining the press, lift the body up in a straight line or twist it to train the oblique muscles;
- Keep your feet on the floor and prevent the fitball from rolling.
I repeated this exercise 10-16 times, with short pauses I did 3-5 approaches. In addition, I gradually mastered the usual exercises described above.
Three years have already passed since the birth of my baby, the abdominal muscles have strengthened very well. The abdomen remains flat, but female physiology I have to constantly keep myself in shape so that the fat does not accumulate in the abdomen.
