Your complete guide to abdominal exercises.
All athletes, whether they are hockey players, baseball players or soccer players, Strengthens the muscles of the press, performing basic exercises. it Great for professional athletes, but what about the guys and girls who just want to pump up the press and see the treasured 6 cubes? How can they choose the most effective exercises for press to see the cubes on the stomach? Or maybe the secret is flat belly lies in another?
First, let’s face it: muscle structure everyone’s abdomen is different, and most importantly, the amount of subcutaneous fat and metabolism all have different substances. Some guys have to train before exhaustion before their press becomes embossed, while others, it seems, the cubes begin to emerge without much effort.
No matter which group you are, effective press exercises for training in the hall or at home comes down to movements in three planes: frontal, sagittal and transverse. Performing exercises for the press in cycles, you will maintain a high training intensity and you can probably burn more fat.
- Effective Abdominal Exercises
- Roll-outs with gymnastic roller
- Incomplete torso with arms raised
- Barbell roll-outs
- Russian twist with a barbell
- Fitball twists
- Raising the legs on the uneven bars
- Lying legs
- Front squats
- Lumberjack exercise
- Lying legs
- Russian twist with medball
- “Running” in an emphasis lying with a medball
- “Superman”
- Strap
- Knee-Lift Pullups
- Cotton push ups
- Reverse Twist with Expander
- Wicker kickbacks
- Sitting on a bench
- Side bar
- “Sprinter”
- Throwing the body
- Planck in asterisk position
- Barbell torso
- Deadlift with one hand
- Circular Plank
- V-shaped torso lifts with fitball
- V-shaped torso raises with medball
- Weight lifting
- Exercise “Lumberjack” standing on one knee
- Effective Abdominal Exercises
- Roll-outs with gymnastic roller
- Incomplete torso with arms raised
- Barbell roll-outs
- Russian twist with a barbell
- Fitball twists
- Raising the legs on the uneven bars
- Lying legs
- Front squats
- Lumberjack exercise
- Lying legs
- Russian twist with medball
- “Running” in an emphasis lying with a medball
- “Superman”
- Strap
- Knee-Lift Pullups
- Cotton push ups
- Reverse Twist with Expander
- Wicker kickbacks
- Sitting on a bench
- Side bar
- “Sprinter”
- Throwing the body
- Planck in asterisk position
- Barbell torso
- Deadlift with one hand
- Circular Plank
- V-shaped torso lifts with fitball
- V-shaped torso raises with medball
- Weight lifting
- Exercise “Lumberjack” standing on one knee
Effective Abdominal Exercises
Ready to train your abdominal muscles? Let these 30 exercises the press at home and in the gym will serve you the best the training guide you’ve ever met.
Also read how to pump up the press at home.
Roll-outs with gymnastic roller
Kneel and hold the roller on the floor directly under your shoulders. Tighten your abdominal muscles and roll the roller forward until you feel tension in the muscles of the core. Hips should not sag. Roll back to return to original position. Do as many reps as possible the correct technique for doing the exercise.
Incomplete torso with arms raised
Lie on your back, bend your legs at a 90 ° angle, straighten your arms and lift up. Keep your hands in this position throughout exercises. Perform an incomplete torso lift and then slowly return to starting position. These movements make up one reiteration.
Barbell roll-outs
Put on the bar 5 kg cargo disks and stand on lap. The shoulders should be above the bar. Tighten your abdominal muscles and roll the bar forward until you feel your hips begin to bend. Return to starting position.
Russian twist with a barbell
With both hands, grab the bar near the very end. Legs shoulder width apart. Turn the bar to the left, moving as needed feet, and then turn right.
Fitball twists
Lie with your back on the ball, put your feet on the floor and place on shoulder width. The ball should support the lower back. Start hands behind your head, pull your chin back. Raise your torso up until you are in a sitting position.
Raising the legs on the uneven bars
Take emphasis on the uneven bars. Bend your knees slightly and then lift them in front of you to the level parallel to the floor.
Lying legs
Lie on your back, straighten your legs, put your hands along the body. Tear off the heels from the floor and lift to a height of about 15 cm. In a quick pace alternately raise your legs up and down (in style “scissors”).
Front squats
Place the bar on the power frame approximately at shoulder height (if there is no power frame, then take the barbell to the chest from the floor). Grasp for the neck with a grip shoulder-width apart. Raise your elbows up to a level on which shoulders will be parallel to the floor. Remove the bar from the racks and support it with your fingertips. While your elbows are in raised position, you can hold the bar. Take a step back, spread your feet shoulder width apart, slightly extend the socks out. Sit down as low as possible while keeping the lower back deflection.
Lumberjack exercise
Set the simulator handle at shoulder height (or attach expander to a stable object) and hold it with both hands. Stand sideways to the handle, legs apart shoulder width apart, arms straighten. Get far enough away from the treadmill tension was created. Turn the body from the simulator so movement, as if you were chopping a tree. Legs should stay motionless.
Lying legs
Lie on the floor and grab the bench or legs of a heavy chair, for support. Straighten your legs and lift them up to vertical provisions. Lower your legs down, but do not lay on the floor to maintain tension in the abdominal muscles before starting the next repetition.
Russian twist with medball
Sit on the floor holding the medball with both hands. Straighten your arms in front of. With an explosive movement, turn the body to the side, and then return to starting position. Make a similar move On the other side.
“Running” in an emphasis lying with a medball
Take emphasis lying with support on medbol. Bring one knee to chest, and then quickly back, while simultaneously letting another knee to the chest.
“Superman”
Take emphasis lying down, putting socks on the fitball. Bend the body in half, kicking the ball towards you until the torso will be upright. Roll the ball back while the body will not straighten up again. Then place the shins on the fitball so that the body lined up in a straight line, and outstretched arms were above head, but still were on the floor. Body position should reminiscent of Superman flying down. These movements make up one reiteration. Straining your back muscles, return to starting position (lying down) and start the next repetition.
Strap
Take emphasis while lying, bend your elbows so that your forearms ended up on the floor. Straining your abdominal muscles, hold it position.
Knee-Lift Pullups
Hang on the horizontal bar, holding it with a grip on top. Arrange arms shoulder-width apart. Pull up until the chin will be above the bar, and then raise your knees to your chest.
Cotton push ups
Accept the emphasis lying, having placed legs in handles of belts for outboard training. Push off the floor so you can keep up clap your hands in the air.
Reverse Twist with Expander
Lie on your back and circle the expander around your feet. Cross the ends the expander so that they form the letter “X” and hold hands at the opposite ends of the tape. Bend your legs so that your knees were close to the chest, and then tear the torso off the floor. Straighten your legs while pulling your arms back behind your head. shoulder blades must not touch the floor. These movements make up one reiteration.
Wicker kickbacks
Put your forearms on the fitball, legs back and straighten. Tensing your abs, roll the fitball forward until your arms direct position. When you feel the abdominal muscles are no longer tense, return to the starting position, rolling the fitball back.
Try other fitball exercises for training at home.
Sitting on a bench
Sit on a bench and squeeze between the feet the medball. Straighten and raise your legs in front of you. Take your body back so that the body straightened in line. Hold on to a bench to support body position. Lift your torso up and bring your knees to breasts.
Side bar
Lie on your left side, put your left forearm on the floor. Pick up hips so that the body is lined up in a straight line. Tighten your muscles press. You must rest on your left forearm and left rib feet. Hold this position by straining your abs.
“Sprinter”
Accept the emphasis lying, having placed legs in handles of belts for outboard training. Bring the right knee to the chest, keeping left leg straightened. Now take your right foot back at the same time bringing the left knee to the chest. Movements should reminiscent of a run.
Throwing the body
Sit on the floor, hold the ball with both hands at chest level. Place your feet under some heavy object so that maintain proper posture. Lie on your back on the floor a few tens of centimeters from a brick or concrete wall. With an explosive movement, raise your torso, throw the ball into the wall, and then catch him on the rebound. If you have a partner, you can throw ball to each other.
Planck in asterisk position
Take emphasis lying. Spread your arms and legs as wide as possible. Your the body must take the form of a star. Tighten your abs and keep your body upright for 30 seconds.
Barbell torso
Lie on the floor. Hold the empty or lightly weighted bar over shoulders, as when doing the bench press. Straighten your legs and lay them down on the floor. Raise your torso upright. Hold vulture overhead, as when performing an army bench press.
Deadlift with one hand
Put the barbell on the floor to your right and spread your legs on the width of the hips. Take your hips back, sit down and grab the center fingerboard right hand. Tighten your core muscles. Holding a slight deflection in lower back, push your heels off the floor to stand up. Keep the bar so that the projectile does not swing. Make sure that the spine was upright throughout the exercise. Do not lean towards the bar.
Circular Plank
Put the fitball on the floor and accept the emphasis lying with the support on it. Put your forearms on the fitball, keeping your body straight and keeping the abdominal muscles in tension. With your elbows, rotate the fitball in a circular motion, first clockwise, then counterclockwise hourly.
V-shaped torso lifts with fitball
Lie back on the floor. Hold the fitball between your ankles. Pull out hands behind head. Raising your legs, simultaneously raise your torso and take the fitball in your hands. Lower your torso to the floor and repeat movement, lifting the fitball and again holding it between the ankles.
V-shaped torso raises with medball
Lie back on the floor, holding the medball with both hands behind your head. Straighten your legs. Tighten your abs. Raise your legs at the same time and reach with your medball to your toes. Your body should look like to the letter “V” in this phase of the exercise.
Weight lifting
Lie on the floor and hold the load disk on your chest. Bend your legs in the knees at an angle of 90 °, but so that the feet entire surface stayed on the floor. Keep your chin at chest level for throughout the exercise.
Exercise “Lumberjack” standing on one knee
Take a deep lunge with your left foot forward. Reach over the handle of the expander over the left shoulder. Pull the handle diagonally down across the body to the outside of the right thigh.
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