Home exercises for the press will give excellent results if you approach them with the basic knowledge that we have outlined in today's article!
Why you can make good abs at home
An infinite number of complexes, trainings and all kinds of loads for the press are based on several classic exercises, for which neither sports equipment nor simulators are needed. However, this does not mean that aids will not be needed at all at home.
Firstly, they will make it possible to complicate the exercises as fitness grows, and secondly, the sports equipment creates options for performing the same load, and for the press this is important - the abdominal muscles quickly get used to the same type of training schemes and stop developing. When taking the first steps, you can not think about it, but in the process of development, use the means at hand: instead of weighting a bottle of water, in some exercises the bench can be replaced with a bed or a chair, etc.
In the video, Fitness trainer Tatyana Fedorishcheva talks about the need to warm up before any workout at home:
What are the types of training
It is important to determine the goals of home training. It is customary to differentiate trainings into "volume" and "strength". If the result of training is a press with drawn rows of cubes, then the work is carried out in the direction of muscle mass growth. And if the goal is to increase the strength and endurance of muscles without changing their size, then the training will be "strength".
"Volume training" at home involves heavy loads and long breaks between workouts. During training, muscle fibers are damaged and it takes about two days for them to regenerate. It is between workouts that muscle gain occurs. This approach requires 3-4 training days per week at home.
"Strength training" is organized in such a way that the muscles do not have time to regenerate and grow. For this purpose, trainings are carried out daily, and in the case of exercises with weights, a small number of repetitions are done (no more than 12).
An important point: you can set a goal to lose weight with the help of a training complex for the press, but you cannot achieve it. To lose weight at home, you will have to combine cardio (not to be confused with ab exercises) and diet. And it is better to make healthy eating a habit, this applies to girls to a greater extent - they are more inclined to accumulate excess fat.
What are the features of male and female workouts at home
Generally speaking, abdominal exercises at home for girls are not too different from abdominal exercises at home for men, the main difference is in the organization of workouts.
Men, more often than not, want to increase muscle volume, so they plan 3 training days a week. By their nature, they are stronger, but not as hardy as women, so their trainings are more difficult and shorter, a rare man is ready for circular intense training.
Girls, as a rule, prefer to train the abs every day, hoping for a flat, tucked up tummy. But if they decide on "volumetric" training schemes, then to increase muscle mass at home they have to work more than men because of the peculiarities of the female body.
How to quickly pump up your abdominals at home
No way. Even if there is no excess fat and you only need to strengthen (or increase) your abdominal muscles, it will take at least a month of regular quality workouts. Unjustifiably intense loads will bring not only injuries and prolonged muscle pains, among the consequences of "overtraining" - insomnia, loss of strength, depression and decreased immunity, women may change the menstrual cycle. Anxiety and loss of concentration are possible. At the same time, the press will still not train quickly, even if excessive pain and poor health do not interfere with the correct performance of the exercise.
How to increase the effectiveness of training at home
Three simple rules will allow you to achieve the best result from your workout:
Before starting a workout, you need to warm up and stretch - this will prepare the muscles and joints for the load and avoid injury.
Performing the exercise, exhale should be done at the moment of the greatest muscle tension. Muscles need oxygen to work, therefore, when organizing training at home, you should take care of good ventilation. In the cold season, this must be done immediately before training, in summer you can practice with an open window.
You can not relax the press during exercise. Taking a starting position for abdominal exercises always means, among other things, bringing your abdominal muscles into tension.
In the video, Elena Yashkova shows a set of simple warm-up exercises that can be performed at home:
Complexes of exercises for the press at home
Four simple and effective abdominal exercises at home were suggested by fitness trainer Elena Silka. These time-tested loads are good for beginners. Perform each exercise for 30 seconds, after the end, immediately proceed to the next.
- Raising the body from a prone position. Starting position: lie on your back, put your hands behind your head (if the load is too difficult, cross over your chest), bend your legs at the knees. It is necessary to raise the body using only the abdominal muscles, you cannot help with the shoulders or neck, the gaze is directed upward. This training works out the rectus abdominis muscle. At home, it can be complicated by picking up a weighting agent in front of you; for this, not only a dumbbell, but also a bottle of water is suitable.
- Raising the legs from a prone position. Lying on your back, stretch your arms along the body, palms down. It is required to raise and lower the straightened legs without touching the heels of the floor. This load allows you to work out the lower section of the rectus abdominis muscle - the so-called lower press. For beginners, it is allowed to raise legs slightly bent at the knees.
- Complicated bike. Lying on your back, the head is raised, the legs are bent at the knees, the arms are behind the head. It is required to alternately pull the elbow to the opposite knee, the free leg is straightened at this time. The head and heels do not touch the floor during execution. Such loads are directed to the oblique abdominal muscles.
- Plank. The emphasis, lying on the elbows, straighten your back. It is required to fix the body in such a position that the press is tense and the back does not bend.
This two-minute home workout is perfect for the first steps of working out the abs. A week after the start of training, you can do a circular workout - after completing the exercises, take a 30-second break and repeat again. It is very important to monitor the correct execution, the press should be tense for two minutes of the circle, otherwise all efforts will lose their meaning.
If three rounds of these exercises do not bring fatigue and burning of the abdominal muscles, it is time to complicate your activities. To do this, you can use a comprehensive workout from fitness trainer Yaneliya Skripnik.
She combined seven exercises for the abdominal press at home into three groups, each exercise must be performed 15-20 times. Within the group, perform all the exercises without interruption, between the groups, rest for 30 seconds.
1st group
- Reverse crunches. The starting position will require a bench, chair or bed. You need to lie on the floor so that your head is directed towards the bench, and it is comfortable for your hands to hold on to the bench. Legs are extended and raised above the floor at an angle of 30 degrees. It is required to raise your legs up, then stretch and touch the bench with your socks, lifting the pelvis off the floor. Return to starting position. If the load is too strong, the angle between the floor and the legs can be increased: 45-60 degrees. This is one of the best lower ab exercises at home.
- The starting position is the same. It is required to stretch with your legs up, lifting the lower back from the floor. Do not sway too much, the movements should have a top-bottom direction. Such loads are directed to the rectus abdominis muscle.
- Scissors. Starting position: lying on the floor, legs at an angle of 30 degrees to the floor. Put your hands behind your head and rise a little on your shoulder blades. In this position, cross your legs. Such loads allow at home to simultaneously work out the external oblique muscles of the abdomen and the upper press.
30 seconds rest and group 2:
- For the starting position, you will need to sit down and lean back a little (about 45 degrees between the floor and the body), leaning on your elbows. The legs are straight and raised above the floor (the angle between the floor and the legs is about 30 degrees). It is required to pull the shoulders and knees to each other. In this case, the legs are bent at the knees, the calves become parallel to the floor, and the arms are straightened, transferring the emphasis from the elbows to the palms. Then return to the starting position and repeat 15-20 times. This is a very effective exercise for the rectus abdominis muscle (upper and lower) at home.
- A bike. This exercise is slightly different from the one suggested by Elena Silka in training for beginners. Starting position: sitting, the body is slightly laid back (not as much as in the previous exercise), arms behind the head, legs are straight and raised above the floor. The heels do not touch the floor during execution. Like any bike, this is a training for the oblique abdominal muscles.
30 seconds rest and group 3:
- The bar is dynamic. Support lying on the elbows, the body is straightened. Take the left leg to the side, and then up. Without touching the floor with your left foot, repeat 15-20 times. Then perform this exercise with your right foot. This exercise gives a complex load on the rectus and oblique abdominal muscles.
- The bar is static. Fix the body for 1 minute in support lying on the elbows. Make sure that the back does not bend, and the press is tense.
After completing the entire training complex at home, take a break for 2 minutes, then repeat in the second round. After another 2 minutes of break, do the exercises for the third circle.
Training does not always involve a strict count of repetitions and approaches, there is an "intuitive" approach to loads - when the number of repetitions is determined based on your feelings. In the video, Yanelia Skripnik suggested a similar set of abdominal exercises at home:
