In addition to the fact that the relief of the abdominal muscles is a sign of beauty and health, it is also a sign of the correct functioning of the lumbar region. The abdominal muscles are used when walking, hold the stomach, liver, pancreas. If they are not trained, the stomach will bulge forward. The press can be pumped up at home, the main thing is to strive for this with all your might.

Musculature device

The press cubes are formed by the rectus muscles. There are two of them, they are located on the right and left. Each muscle is divided into four segments, the square shape is only in the upper three on each side, the lower pair is similar to triangles.

Food

To increase muscle mass in any part of the body, you need a regular intake of protein, which also helps to get rid of fat, since it requires a lot of calories to be absorbed.

Carbohydrates should only be consumed after exercise to speed up muscle recovery and give them the energy to grow.

We download the press correctly

It should be learned that the abdominal muscles recover quickly and because of this, the load will have to be constantly changed.

Daily workouts, twenty approaches are needed.

Beginners should increase the load gradually, otherwise you risk overstraining the muscles. It is better not to rush, join the process and enjoy the endorphins released into the blood.

The first workouts may contain only four exercises of three sets, gradually the number of sets will increase and eventually reach twenty.

For a uniform increase in muscle mass on the abdomen, it is necessary to train the upper and lower sections of the abdominal muscles.

Exercise at home

• Twisting

You need to lie on your back, slightly spread your legs bent at the knees, pressing your feet to the floor. The palms can be placed on the back of the head, but if you are a beginner, then along the body.

Raise your torso in an attempt to reach your right knee with your left shoulder, hold for a moment and return to the starting position, then repeat for the other side.

• Leg raise

Lie on your back with your palms under your head and begin to raise your legs to a forty-five degree angle. Move smoothly, linger for a while and also slowly lower your legs to the floor.

• Raising arms and legs at the same time

Lie on your back, stretch your arms, then gently raise your outstretched arms and legs so that in the upper position touch the insteps with your fingertips. After touching, wait a little and take the starting position.

Downloading the lower press cubes

1. Lie on your back, stretch your arms and grab a heavy object above your head. In this position, raise straightened legs, tearing the pelvis off the floor. Strive to touch the point above your head with your feet.
2. If there is a horizontal bar nearby, then you can hang on it and raise your legs, trying to touch your shoulders with your knees.
3. Imitate the rotation of the pedals of a bicycle, lying on your back and clasping your hands at the back of your head. Try to reach your left knee to your right elbow and vice versa.
4. Lie on your back and slightly spread your legs bent at the knees. Keep your arms parallel to your body. Try to touch the fold of your right arm with your left knee, after touching, wait a bit and return to the starting position, then repeat this exercise for the other side.

Pump up the upper and lower press cubes

Lie on your back, stretch your arms along the body. Raise your straightened legs forty-five degrees, linger for a short while, lower and raise again, without touching the floor with your heels. Touch them to the point to the right and left of the body, then take the starting position.

Is it possible to pump up the press in a week?

All of these exercises do not require any special equipment. Is that a rug, so as not to lie on the floor. Repeat them regularly and soon you will be much closer to the desired result.

(16 ratings, average: 4,75 out of 5)

Many men and women want to have inflated abs with traced cubes. It looks beautiful, sporty, and just great. But it's not just aesthetics, it's also your natural athletic belt to help support a variety of upper body loads.

In this article, you will get rid of the garbage that the fitness industry pours into your ears. Yes, very easy. All that can block your path to finding the perfect press is laziness and a lack of understanding of how to go the right way. You will deal with laziness yourself, and you will get understanding in this article.

How to pump up the press - the anatomy of the abdominal muscles

Let's look at the structure of the abdominal muscles in order to understand how to effectively influence their growth. The rectus abdominis muscle is the press, those same 6 cubes. The muscle itself is straight and flat. The shape of the cubes is given to it by tendon lines stretching from the pubic bone to the sternum and transverse bundles dividing the muscle into segments. Thus, all work is built around one single muscle, and not several.

Anatomy of the abdominal muscles

The press does not have a division into upper and lower parts. All this is one rectus abdominis muscle. You can often hear this question: How to pump up the lower press? No way! A muscle cannot work partially, it only works as a whole. You can't cut just the top of your biceps, can you? You can not! The muscle can either relax completely or contract completely.

Another important feature of the rectus abdominis muscle is its development in the upper part, and at the place of its attachment to the pelvic bones, it is very small. Therefore, the upper part takes most of the load on itself and there is nothing to be done about it. You can achieve the relief of the lower part due to the small amount of fat in this area.

It is more difficult to pump up a press for a girl in the lower part due to the small number of nerve endings (the connections between the muscles and the brain are weak). Nature made sure that during menstruation the girl experienced less pain. Therefore, the lower abdomen in women responds to the load weaker than in men. Plus, women tend to accumulate fat more than men. But all this is fixable, and you will find out the details below.

There are also external oblique muscles and internal obliques, which are hidden inside. From a training point of view, it is important for you to pay attention to the external oblique and rectus muscles, because. They are what are visible to the eye.

How to pump up the press effectively: two pillars of building the perfect press

The abdominal muscles are the only muscle group that can be effectively pumped at home. All you need is your own weight. This means that the perfect press is available to everyone, regardless of their level of training, age and gender.

You must understand that the perfect press is 80% nutrition, and only 20% training. Many devote too much time to training and incredibly complicate the whole process. You will see changes from the fact that you begin to eat rationally earlier than changes from training.

Ideal abs are the result of a balanced diet and training

Pumping up the press at home is not as difficult as many people think. This is one big muscle that is easy to train. In order to pump it up, you need to regularly load it in a forceful manner, gradually increasing the load. Such a scheme is the basis of bodybuilding - it has been working for decades and has proven its effectiveness. So don't reinvent the wheel.

In order to give relief to the rectus abdominis muscle, you need to get rid of subcutaneous fat. This task is not easy and requires a lot of discipline and patience.

So, you need to solve two problems when building a press:

• hypertrophy of the abdominal muscles (progressive load of a power nature)
• reduction in the amount of fat in the waist area (rational nutrition that stimulates fat burning)

How to ease the path to finding the perfect press

Don't trust trainers- for all upshapers, bodyshapers, gymnastic chairs, etc. Manufacturers are interested in selling such simulators as much as possible, so they advertise them everywhere. The effect of such simulators, if any, is very low. All you need is your own weight.

Super-new simulators give meager effect

Do not believe the myth about local fat burning. It can only occur throughout the body. Get rid of fat at the waist or sides locally impossible. The fat burning process is a hormonal process. It is impossible to order your hormones to reduce fat content only in certain places. Hormones travel in the blood throughout the body, and give the order to the cells to begin lipolysis (fat burning). Therefore, fat burning starts throughout the body, including in problem areas.

Don't Trust Progressive Methods, such as a thousand twists, prolonged tension or individual super exercises like side twists, a bicycle, a birch tree and others. The fitness industry benefits from giving you the hard way with a tricky technique. This approach looks logical. However, its efficiency is low. Your success will be barely noticeable, and the efforts are colossal. You will again return to the fitness trainer for a new portion of techniques. It is more profitable for him to constantly take money from you, and not once to tell about twisting that you can do at home without him.

Do not believe super diets and diet pills. This is especially true for women. Your abs may be well developed, but not visible at all under a layer of fat. It is so conceived by nature that the best places to store fat are the waist, hips, sides. In women, fat is deposited more intensively. In case of hunger during pregnancy, there is an energy reserve in the form of a fat layer at the waist and sides.

All these super expensive diets and pills, if they work, then only when they are used. After use is stopped, the body accumulates fat more intensively, trying to restore the original level. Moreover, he does this with a margin, in case of a possible repetition of such a famine in the future (this is a natural adaptation).

Free your head from mental garbage. There is something that works and this way is very simple.

There are thousands of opinions about fat burning diets and a lot of different types of such diets. But they all have one principle in common. Here he is:

To lose weight, you need to take in fewer calories than you burn.

Thus, you can either reduce the calorie content of the diet, or increase the consumption of calories. Why are so few people successful at this?

Many people eat by eye, without following the exact diet for the day. Either they eat very little or eat infrequently, which slows down the metabolism.

In the first case, a person says that he does not eat fried, starchy and sweet, but still gains more calories due to the lack of a clear list of products for the day and their weight. He just eats roughly and gets approximate results. Such chaos does not lead to fat burning. In the second case, the body, due to the rare intake of food, tries to reserve energy as much as possible and accumulates it in the form of fat.

Cubes on the press are 80% the merit of a balanced diet

The solution is simple - you take a certain amount of food and eat it every day, without changing the weight and amount of these products. This is your starting point. You can now change the diet (increase or decrease calories) and see how it affects fat burning.

Example of a basic menu for the day:

For men: 200 g of buckwheat / rice / millet / pasta / oatmeal (dry product), 500 g of chicken fillet, 0.5 l of kefir, vegetables (no more than 30% of the diet) and pure water without restrictions.

For women: 100 g of buckwheat / rice / millet / pasta / oatmeal (dry product), 300 g of chicken fillet, 0.5 l of kefir, vegetables (no more than 30% of the diet) and pure water without restrictions.

Your "diet" starts in the morning by preparing these foods for the day. This is your daily dose and reference point. Choose the optimal amount of products based on well-being. The above example is very arbitrary. You may not have enough carbohydrates, and you will feel weak during the day. Then, add rice or buckwheat. It will help you in choosing foods for the diet.

Compose the diet trying to diversify it, otherwise it will quickly get bored. For example, on Monday, rice, on Tuesday, buckwheat, on Wednesday, oatmeal, chicken on some days, replace fish, etc. Don't forget fresh vegetables and water. Make sure you get enough protein in your body. 2-2.5 g per 1 kg of weight is optimal. Protein builds new muscle structures in your body (cubes on your stomach).

The fastest way to see changes is from a balanced diet.

Monitor fat burning once a week at the same time. Losing 0.5-1 kg of weight speaks of an ideal approach. You burn fat, not muscle. If the weight has increased in a week, reduce the amount of carbohydrates by a quarter, no more (i.e. it was 200 g of rice per day, it will become 150 g) and record a new result in a week.

Effective exercises for the press

The largest existing number of exercises for one muscle group is occupied by exercises for the press. There are actually hundreds of them. There are effective exercises for the press, but there are not so - and most of them.

It is very easy to pump up the press even at home. After all, you train one muscle - the rectus abdominis. It performs a very simple function. Understanding this feature will open your eyes to all the hundreds of ab exercises and their uselessness.

The rectus abdominis is responsible for twisting the body towards the pelvis and for twisting the pelvis towards the body. Everything is simple!

On the rest of the days, perform recovery workouts according to the “triset” principle - 3 minutes before burning on slow fibers.

Toning workout:

Option 1

Option 2

Lying leg raise

Work for 30 seconds, then pause for 30 seconds. Complete 3 sets

The task of the recovery training is to bleed the rectus abdominis muscle, achieving a burning sensation in the interval of 20-30 seconds to complete the movement. Then pause for 30 seconds. You can stretch the abdominal muscles by stretching them as much as possible, and then proceed to a new set.

The ideal press is achievable with training every day. However, each hard workout is followed by a recovery one. You can do the strength program on Monday, Wednesday, and Friday, and do toning trisets on all other days.

Such a training scheme can be followed constantly until you are completely satisfied with your abs. After that, to keep fit, you can do 2 strength training and 2 recovery, and this will be enough.

Conclusion

Now you have a clear path on how to pump up the press to the desired cubes. An ideal press is the key to your great desire, patience and perseverance, and your commitment to a rational healthy diet and regular exercise are assistants in achieving your goal. Everything is simple, but sticking to such a regimen is difficult. Start getting high from this lifestyle, and then the result will be easily achievable.

Get better and stronger with

Read other blog articles.

Since you have landed on this page, you have already wondered how to pump up the press to cubes and become the owner of a relief belly. In fact, everything is simple and if you have at least a little willpower, then you can see your abs in a few months, maybe even earlier.

Before we show you a set of exercises for the press, let's see why the majority of the population cannot see the coveted press cubes.

Too much fat! Fat won't help build abs

The first, and most important reason, is subcutaneous fat, which so skillfully hides our flat stomach. Yes, exactly, every person has abs cubes, whether he is fat or thin, the most important question is how much subcutaneous fat our abs hide.

So, in order to see those very seemingly inaccessible abs, you first need to get rid of excess fat. This is achieved in two ways that are linked by unbreakable love: diet and cardio.

We will talk about diet a little later, but now we will consider the importance of cardio training. Cardio training is a set of high-intensity exercises that you can do to burn fat, increase your endurance, and also strengthen your cardiovascular muscles.

The simplest and most effective exercise is running. It is running that is one of the main fat fighters, so if you decide to pump up the press to cubes, the first thing you should start doing is running in the morning, preferably on an empty stomach. Start running every morning for 30 minutes, 3-4 times a week is your first step on the way to a sculpted belly.

If you can't run in the morning, run at any other time of the day. The most important thing is to start. You can also ride a bike instead of running. And if you want to train on the street, then help you.

To pump up the press, you need to eat right

The next step to help you see your abs is nutrition. It's very simple: first you need to stop eating most of your carbohydrates. Stop eating fast foods, stop eating sweets (at least during these 3-4 months).

Give preference to slow carbohydrates: buckwheat, rice, oatmeal, bran cereal, rice, all kinds of nuts, and vegetables. Try to eat most of the carbohydrates in the first half of the day. The percentage of carbohydrates in the total diet should be in the region of 25 - 30%, the remaining 70 - 75% we fill with proteins: eggs, meat, milk (in small quantities), sea fish, cottage cheese, protein shakes.

Here is a sample meal plan for you:

TIME	EATING
08:30	Omelette of 4-5 egg whites and one yolk (you can add cheese and bacon) A couple of slices of toast Multi-vitamin complex Fish fat
12:00	200 -250 g vegetable salad, no dressing Multi-vitamin complex Fish fat
15:00	100 - 150 g of any porridge (oatmeal, buckwheat, bran) 5 – 10 BCAA*
18:00	One serving of whey protein 150 - 200 g meat cooked on the grill or in the oven 150 -200 g vegetable salad, no dressing Multi-vitamin complex Fish fat
21:00	200 g cottage cheese + some fruit 5 – 10 BCAA*

This is just an approximate meal plan, which is desirable, but not required, to adhere to. The most important rule you need to understand is to reduce your carbs and increase your protein intake.

The most effective exercises for the press

Take the position of the rack on the uneven bars on straightened arms. The rack must be strong - the body should not sway during movement. Keep your back straight. Bend your legs slightly at the knees and raise them to the level of parallel with the floor. Hold them at the top for a couple of seconds, then slowly lower them down.

Attach a band band, or use a crossover at a level just above your head in a lunge. Take a deep lunge position - standing on the knee of one leg. The second is bent at the knee and rests the foot on the floor. Pull the expander over your shoulder so that its end is near the opposite thigh.

Starting position - lying down. Next, put your hands forward, and spread them as wide as possible, trying to find balance in this position. Your case should form a semblance of a star shape. Tighten your abs so that your body doesn't sag down or bulge up.

Load the bar with a light weight and lie down on the floor holding the bar over your head. In the starting position, the bar is held as if you were doing a bench press. Straighten your legs and let them lie on the floor. They should not move throughout the exercise. Raise your torso until it is perpendicular to the floor at the end point of the exercise. The bar at the extreme point should be in a position above the head.

Starting position: lying on the floor, legs and arms are straightened, directed to the ceiling. Hold the medicine ball with outstretched arms. The shoulder blades and head should be pressed to the floor. Next, tear your shoulder blades off the floor, trying to reach your toes with the medicine ball.

Starting position: lying on the floor, arms and legs extended and torn off the floor. The back, pelvis and shoulder blades are firmly pressed to the floor. A fitball is held between the shins of the legs. Perform a simultaneous lift of the pelvis and shoulder blades so as to pass the fitball from the legs to the hands. Then, return to the starting position. Repeat the exercise, passing the ball from hand to foot and vice versa.

Starting position: lie on the floor, bend your knees and place on the floor. Hands, at the same time, hold any burden (pancake, barbell, disk, etc.) at chest level. Press your shoulder blades firmly into the floor. Raise the body so that the shoulder blade and lower back are off the floor. Hold at the extreme point for a second. Then, in a very slow motion, lower yourself down to the starting position.

Lie on the floor so that your back and shoulder blades are firmly pressed to the floor. Place your legs at a 90 degree angle, place your feet on the floor. In the initial position and throughout the approach, the arms are extended upwards, towards the ceiling. Raise your body slightly to lift your shoulder blades off the floor. Hold at the extreme point, then slowly lower yourself to the starting position.

Stand in the “lying down” position, resting your hands on the medicine ball standing on the floor. In the initial position, the legs are extended and stand next to each other. Keep your back straight throughout the exercise. Pull one leg up to your chest with your knee. Then, return it to its original position, at the same time pulling up the second one. Perform the movement, simulating running in place.

Starting position: emphasis lying, legs are on the fitball. Pull the ball with your feet towards you so that your body is in a vertical position. Next, slowly roll the ball back and place your shins on it. The body should take a horizontal position, and the outstretched arms should be above the level of the head, but without violating the position of the emphasis on the floor. Due to the strength of the abdominal muscles, return to the starting position, in which the arms will be at shoulder level.

Sit on a bench, grab the edge with your hands to ensure a stable body position. Tilt your body back slightly. Stretch your legs so that they form a straight line with the body. Hold a medicine ball between your shins. With a simultaneous movement, lift the body forward, and at the same time pull the legs bent at the knees to the chest.

Sit on your knees, and hold the roller so that it is strictly below shoulder level. In the initial position, the emphasis is on the toes, knees, and the roller. Due to the tension of the abdominals, roll the roller forward until tension is felt in the muscles of the press. At the end point of the exercise, the arms should be completely straight. The number of anchor points does not change - the hips should not lie on the floor. Working exclusively with the muscles of the core, return to the starting position by rolling the roller back.

Put pancakes weighing 5 kg on the long neck of the bar. Get on your knees, put your hands on the bar. In the starting position, it should be under shoulder level. There are three supports: toes, knees and a barbell. Roll the bar forward until you feel tension in the abdominal muscles and until the hips begin to sag. Use your abdominal muscles to roll the bar back and return to the starting position.

Set the crossover handle at approximately shoulder height. Stand sideways to the simulator. In the initial position, the body stands straight, and the body is turned slightly towards the simulator. The handle is held with two hands. Spread your legs shoulder-width apart. You must stand at such a distance from the simulator that the cable is taut. Moving only with the body, turn so that the body is completely turned in front of you. Throughout the exercise, the legs remain motionless.

Sit on the floor, tilt your body back slightly. Hold the medicine ball with your arms outstretched forward. Bend your legs at the knees and place them on the floor so that only your heels rest on the floor. Starting position - hands in front of you. Next, turn the body to the left side, until the muscles of the lateral press are stretched to the maximum. Return to starting position and repeat on the other side. The movement is carried out only by the body - the pelvis and legs are firmly pressed into the floor and do not move.

Rest your elbows and forearms on the fitball. Place your feet on the floor and press your toes into the floor. The body should be in a straight line - do not bend or arch in the lumbar region. Keep your abdominal muscles in constant tension. Moving your elbows, rotate the fitball first in a clockwise direction, then counterclockwise.

How to pump up the press at home is the topic of today's article. Thanks to strong abdominal muscles, the work of the abdominal organs improves and the muscular frame of the spine is strengthened. Therefore, a beautiful flat stomach is also excellent health.

It will not be difficult to make a relief in a short time, this is the fastest pumped muscle group. To do this, all you need is your willpower, great desire, diet and additional cardio exercises to get rid of the fat layer at the waist.

To get the long-awaited cubes, you need not only to download the press, but also pay attention to nutrition and fat-burning training programs. But pumping should take a maximum of 20 minutes and no more than 4 times a week.

Do not zealously perform one exercise, especially for beginners. It is enough to do 3-4 approaches at the initial stages and no more than 15 times per 1 exercise. Results can be achieved within a month.

Giving to all types of muscles, sticking to PP, a lot of water, stable loads - this is the key to an ideal and desired relief.

Fast and efficient

Many beginners on the way to a beautiful body ask this question how to improve the condition of their figure.

First of all, in order to acquire a bulging muscle, you need a sufficient amount of protein and a lot of training. This will not only help to fulfill the dream - a beautiful relief, but also get rid of extra pounds and belly fat.

This is due to the fact that they (proteins) need more time and energy to digest, so consume them before training, and after it you can eat healthy carbohydrates. They will contribute to the growth and restoration of muscles.

1. Stick to PP and diet.
2. Breathing properly during exercise will help you quickly burn fat and build muscle.
3. Drinking regimen (2-2.5 liters per day).
4. Don't skip classes.
5. Do 3 sets of 15 reps the first week (then increase).
6. Complete rest and sleep.
7. Change exercises for variety.
8. Choose 4, where 2 are static and 2 are dynamic;
9. Cardio training for the press and other muscle groups will help you quickly remove body fat, achieve a proportional and beautiful body.

It will not work to pump up the press at home for beginners in 7 days, but it’s real to tighten and improve their tone. Complicating each time the load on the muscles of the peritoneum, you can achieve results in a short period of time.

Training program

Plank (side, straight)

Cool exercise for all groups of muscle fibers. For a beginner, you can start on bent arms and a straight bar. Ideal for quick muscle recovery for those who once trained intensively.

Do the exercise correctly, without raising the buttocks, the bar should be extremely flat, so the triceps, abdominal muscles will swing, the back and gluteal muscles will strengthen. Stand for at least 10-15 seconds, ideally 20*3 sets.

We twist the body

All of its types will help pump the straight and lateral muscles. Perform 3 sets, starting with 10-15 times. Alternate lifting the upper body to the lower and vice versa (reverse).

"Book", "Penknife"

Simultaneous folding of the legs and upper section, work out both parts of the press. Perform vigorously and rapidly, starting with 10-15 times in 3 sets.

"Bike"

Complicate and add oblique touches with the elbows of opposite knees. Do rhythmically 3-4 complexes 15 times.


Performing these exercises, complicating each time, achieve results in a short time. From the thematic video below, you can choose the optimal training program for yourself, which will deliver a lot of positive emotions.

How not to make mistakes

Everyone really wants a quick result, but, unfortunately, this does not happen, especially if a decent layer of fat closes a beautiful press. At home, include exercises to pump all muscle groups.

• Exercise in the morning on an empty stomach.
• Warm up before class for at least 5 minutes.
• Do not overload in the first lessons, do as much as possible.
• Drink water before workouts, after.
• Rest 10-20 seconds between sets.
• Work out each muscle, feel it, do not rush and do it abruptly.
• Breathing is the most important thing for fast and effective results.
• Stretch your muscles after exercise.

Basic exercises

"Vis"

This can be done on the crossbar at home, in the gym on the projectile. It is quite highly effective and is an order of magnitude higher than the bar and twists, but not for a beginner, but for an already trained man.

They do it both with bent legs and with straight ones, the latter option is more difficult. Execute smoothly, rhythmically and work out every muscle of the press. If you do it in the gym, fix your hands with straps, this will prevent them from slipping and causing injury.

"Bike"

Imitation of riding in a prone position is great for pumping the rectus and lateral muscles. Do 3 sets of 20 times, add hands and touch them to the opposite leg (oblique twists).

Classic limb raise

Maintain an angle of 450, put them slowly on the floor, not jerky. Do 4 sets of 10-15 reps.

Raising the body (reverse)

It is worth raising the torso slowly and lowering it in the same way, less is better, but better. 4 sets of 10 reps, rest 10 seconds.

Twisting

In the prone position, perform a twist. The first - at the top, the second - to the side, the third - rise again, the fourth - lie on the floor. 3 sets of 10 times.


All movements can be complicated, each time more productive. At the end, you can do A. Schwarzenegger's favorite exercise - vacuum. Start doing it in a standing position.


It helps to burn excess fat on the sides, and will quickly make the desired relief. It is performed very simply, while exhaling, draw in the stomach, hold for up to 10 seconds in the first stages of training. Don't forget to breathe while doing this.

Pumping up the press at home will not be difficult even for an inexperienced athlete, the main thing is a strong desire, motivation, and stable training.
Many bodybuilders put a lot of effort and work on themselves. Each person has an ideal relief, but very often hidden under fat and flabby muscles.

Drying press

How to effectively pump it up is already known, but how to make a relief correctly, we'll talk about it now. First of all, there are basic rules for achieving the desired results:

low carb diet

sample menu:

• Breakfast (6-7 hours): oatmeal / buckwheat porridge, green apple, tea / coffee without sugar.
• Snack (9-10 hours): yellow citrus fruits (orange or grapefruit), boiled egg, salads with herbs.
• Lunch (12-13 pm): Vegetable soup, they are made on the basis of cauliflower, broccoli by adding different mixtures, boiled breast (there are fewer calories), any salad, bread with whole grain flour.
• Snack (3-4 p.m.): walnut (50 gr.), scrambled eggs without yolks (3 pcs.).
• Dinner (18-19): cottage cheese 0% 250 gr. with low-fat kefir, tea without sugar.

If you want sweets during the day, you can eat a yellow fruit, for example, persimmon, it contains only 30 kcal per 100 g. Delicious protein bars are also sold in specialized stores for professional athletes, they will dull the need for sucrose.

Drinking regime

Drink water between meals to speed up your metabolism and dull your hunger. You need up to 2.5 liters of fluid per day, including first courses. During training, it is recommended between sets.

Proper breathing

Many athletes know that it will allow you to quickly saturate the muscles with oxygen, which is good for their growth.
The training program for drying includes a warm-up, cardio load, abs no more than 20 minutes and stretching at the end of the exercises. Do them in the morning on an empty stomach.

Pro Tips

How to pump up a beautiful press at home

Most of those who care about their figure dream of not only having a flat and toned stomach, but also being proud of their abs. Can this be done quickly and without health consequences?

If you think that pump up cool press You can only in the gym, then it's not! The basis of any sports is simple: proper nutrition, thoughtful loads, regularity. If you follow these points, in a couple of months you will be able to boast of an ideal press, and no one will believe that you have not visited the gym. However, those who want pump up prness in a week at home, will be very disappointed: the methods are designed for the correct and long-term result, and not for speed.

It is best to do ab exercises (as well as other exercises) in the morning. The best option to download the press three times a week for an hour. It is not worth doing exercises for the press more often, because more exercises does not mean at all that you will achieve a beautiful press to cubes quickly and efficiently.

Equally important is the drinking regimen and proper nutrition. If you choose one thing - diet or exercise - do not expect results. There will be muscles, but under a layer of fat, so no one will see and appreciate all your efforts. Burning fat through diet can lead to sagging skin and dehydration, you will simply lose muscle mass instead of building it.

Here are some exercises to help you for a man and a girl to pump up the press at home:

Exercise number 1. Twisting

The exercise is performed from a prone position, legs bent at the knees, hands behind the neck, elbows apart.

Slowly lift the upper body. Also slowly lower yourself back to the starting position. The lower back should be firmly pressed to the floor during the entire exercise. Do this upper abs exercise for three sets of 50 crunches.

Video: How to effectively pump up the press in just 10 minutes!

Exercise number 2. Diagonal twist

The starting position is the same. Twist so that the left elbow touches the right knee, and after that, with the same success, the right elbow touches the left knee.

Do the oblique abdominal exercise for three sets of 30 twists on each side.

Exercise number 3. reverse twist

This exercise strengthens the lower abdominal muscles. Starting position - lying on your back, arms along the body. Tighten your abdominal muscles and lift your legs, and then lift your pelvis off the floor and lift it as high as possible.

Having reached the highest degree of tension in the abdominal muscles, slowly return to the starting position. Do 3 sets of 12 reps.

Exercise number 4. double twist

This exercise develops both the upper and lower abdominal muscles. Lie on the floor, bend your knees at a 45 degree angle.

Hands can be placed on the shoulders or taken behind the head. Raise your head and legs and slowly move them towards each other. Also slowly return to the starting position. Repeat this exercise three times for 25 times.

Exercise number 5. "Abdominal Vacuum"

When performing this exercise, the transverse abdominal muscles are mainly loaded. Get on all fours, keep your back straight.

Exhale completely, relax the abdominal muscles, and then pull the stomach in as much as possible. Breathe through your nose, do not hold your breath and continue to draw in your stomach. Freeze in a position with a retracted stomach for 15-20 seconds, relax. To start, do 12 repetitions. Over time, increase the number of repetitions to 25.

Video: Working on the press correctly

Exercise number 6. "Bike"

Starting position - lying down, hands behind the head. Bend your knees at a 45 degree angle. Imitate cycling, alternately bringing the right and left elbows closer to the knees.

Do not take your head off the floor. The closer to the floor the legs, the more intense the exercise, the more the abdominal muscles work.

Exercise number 7. "Book"

Lie on your back, stretch your arms behind your head. Raise your body and legs at the same time, trying to touch your knees with your forehead. Slowly return to starting position.

It is important that the legs are straight and brought together throughout the exercise. This exercise develops both the upper and lower abdominal muscles. Perform it in three sets of 10 times. Over time, you can move on to a more complex version of this exercise, when the body and legs do not go down to the end, but freeze about 15 centimeters from the floor, after which the next twist is done.

Exercise number 8. Pulling bent legs to the chest

Sitting on the floor, legs bent at the knees, feet touching the ground.

Leaning on palms for stability, stretch your legs forward without straightening them completely. Pull your legs up to your chest, then pull them forward again.

Video: We train all abdominal muscle groups

Exercise number 9. Twisting “Frog”

Sitting on the floor, feet touch the ground. Raise your legs and pull them to your chest, trying to clasp your knees with your hands without touching them.

Then stretch your legs forward and spread your arms to the sides.

Exercise number 10. Twisting "Frog" with legs apart

The exercise is similar to the previous one, with one difference - when stretching, the legs should be separated from each other by a distance of 60-80 cm between the ankles.

Exercise number 11. Full twists with legs apart

Lying on the floor, legs spread forward. Raise your torso, and putting your left hand behind your head, stretch your right hand to your left leg.

Return to starting position and change hands.

Exercise number 12. Piper's Scissors Exercise

Lying on the floor, legs together, arms along the body. Without lifting your head and legs, slowly lift one leg up, then slowly lower it down.

Change your legs. At the bottom point, keep both legs in weight.

Exercise number 13. Raising the knees and hips

Lying on the floor, arms along the body, palms touching the floor. Connect your feet and spread your knees to the sides.

Without pushing off with your hands, lift your legs up, lifting your pelvis off the ground as high as possible. Do not bring your knees together while moving.

Video: Press - constant work on yourself

Exercise number 14. Raising straight legs up

Lying on the floor, arms along the body, palms touching the floor. Straight legs are raised up and bent at an angle of ninety degrees to the body.

Without pushing off the floor with your hands, raise your pelvis as high as possible.

Video: How to download press for girls

Exercise number 15. Alternating crunches

Lying on the floor, straight arms stretched up. Without taking your feet off the ground, lift your body, trying to touch your toes with your hands.

Lower the body halfway while raising your legs, then try to touch them again.

Exercise number 16. Lying side crunches

Lying on your side, knees bent at a thirty-degree angle. Place one hand on the floor for stability, the other hand behind your head.

Raise your legs up and pull them towards your chest. Repeat for the other side.

Video: How to make the stomach attractive

Exercise number 17. "Climbing the Leg"

Lying on the floor, knees bent, feet on the ground. Stretch one leg forward, touch your toes with your hands, and slowly lower your leg as if you are going down a tightrope.

Then "climb" up the leg, keeping it straight. 14 times for each leg.

Exercise number 18. "Mason Twisting"

Sitting on the floor, knees bent. Lock your straight arms in front of you, lift your bent knees off the ground, then try to alternately touch the left and right sides. Do 25 sec.