5 top exercises to tighten the core

There is no such thing as a “press” – there is a group of muscles located in the abdominal cavity. Speaking about the press, we mean our abdominal muscles, which, like any parts of the body, are responsible for certain functions in the body. The press helps to breathe, move and keep balance and maintains muscle tone. The anatomy of the abdominal press is the same for everyone and includes 4 muscle groups:

  1. Rectus muscle.
    Performs the function of bending the trunk forward in the lumbar region. Just about her we say “press”.
  2. External oblique
    It is needed for bending the vertebral column, it is responsible for the ability to stretch down our chest and for turning the body in the opposite direction when shortening in the same direction. By the way, this is the largest muscle, therefore the most noticeable of the three flat muscles.
  3. Internal oblique
    The purpose, as in the previous one, is torso turns, but only the inner one is responsible for turns that are carried out in the direction on which the muscles are located.
  4. Transverse muscle
    It forms the deepest layer of the abdominal wall muscles. It is needed to support internal organs. It does not play a special role in the visual component of the press.

Why do I need a press?

In fact, loads on the abdominal press are needed not only to get aesthetic pleasure from a toned stomach. It’s also good for your internal organs. During press training, the internal organs receive blood and oxygen in the required volumes.

Training on the press will help in the transformation of the body. A bonus to spending extra calories and strengthening muscles is a decrease in appetite. Due to the fact that the muscles of the press are in good shape, they keep the stomach from stretching during meals, and save from overeating.

Posture also affects the overall condition. A toned stomach will help to make the correct posture. When we move or sit, the press supports the torso in an even vertical position. If you spend time training on the press, the spine is well developed thanks to the movements of the ribs and diaphragm.

And finally, especially for the beautiful half – the benefits of childbirth. Strong abdominal muscles will really help you with labor. It is good for health to exercise regularly and not to burden the body unnecessarily.

Of course, pumping the press is the formation of a strong muscular corset. It is he who is a great helper when performing exercises on other muscle groups.

By the way, if you are not pumping your abs for fear of being left without a waist, it’s time to end it. It is thanks to the press that the anterolateral abdominal wall and internal organs remain where they should be, and do not “fall out”, creating an external flaw. In addition, a well-trained transverse abs muscle will help to ensure optimal intra-abdominal pressure.

Girls, don’t worry about the appearance of cubes. This is really difficult to achieve if you do not have a genetic predisposition. For reference: 15% or less fat for men and 25% or less – for women it is necessary that the cubes stand out on the stomach.

How often do I need to train?

To achieve the desired result, do not rush. To become the owner of a beautiful, flat stomach, it is not enough to pump only the abs – the muscles need rest and recovery. It is necessary to tighten the whole body and lose extra pounds. An integrated approach will help you with this – proper nutrition and competent preparation of a training program, where you will practice 2-3 times a week and work out all the muscles, including the muscles of the press.

If everything is done correctly – the training is on schedule, you stick to the regime, eat right and give up bad habits – very soon you will definitely see progress.

What are the exercises to do on the press?

It is important to know that the press gets a good load during almost all physical exercises: barbell press, squat, pull-ups, push-ups, running, cycling, etc. But more precisely, the question of the best exercise for the muscles of the press was answered by the professor of San Diego State University – Peter Francis and his research.

But before you start the training program, you should still consult with your doctor and exclude possible contraindications.

What kind of exercises to do on the press:

  • Twisting lying down to the feet

One of the most popular exercises on the press. Twisting helps to work out the core muscles, achieve the desired relief and reduce the waist. It is performed on a hard surface – a floor or a bench.

We take a lying position on our back. Bend the knee joints, resting the heels on the floor or lift them up, bending at right angles. Make sure that the sacrum and back do not come off the surface. The hands are at the temples. On exhalation, we raise the body to the shoulder blades and make a counter movement of the opposite elbow and knee alternately. When inhaling, we take the starting position.

The exercise can be simplified if you do not make foot movements.
Number of repetitions: 2 sets of 15-20 times.

  • Bicycle on the back

An effective exercise that allows you to work out the oblique and rectus muscles of the press, accelerates metabolism and calorie consumption.

To do this, you need to sit on a hard surface, bend your knees, lift the upper part of the body a little, and lock your hands on the back of your head.
We begin the movement of the legs, reminiscent of pedaling on a bicycle. Alternately, the elbows reach out to the knees – the right elbow to the left knee, the left to the right.
Number of repetitions: 3 sets of 20 times.

  • Pulling up the legs to the horizontal bar

An excellent exercise for the lower part of the press. It is performed on bars or a horizontal bar.

We occupy a position – vis on the crossbar. Slowly, we lift our legs so that they are parallel to the floor. The harder the exercise is given, the higher we try to lift our legs. The arms should always remain straight. Then we slowly lower them to 20 degrees from the floor and, without stopping, immediately perform the next ascent. We try to do the exercise without sudden, dynamic movements, straining the abdominal muscles, and not using the hips.
Number of repetitions: 2-3 sets of 10-15 times.

  • Corner

A static exercise that involves not only the muscles of the abs, but also the deep muscles of the thighs. During the exercise, the muscles do not stretch, but experience tension, which develops strength, endurance and coordination, promotes weight loss.

The starting position is lying on the floor. Arms and legs are straightened.
Slowly lift your legs and back up, straightening your arms in front of you.
We fix this position for 30 seconds.
Number of repetitions: 2-3 sets of 30 seconds.

  • Lateral twisting lying down

The exercise helps to form beautiful curves of the waist, get rid of extra pounds and improve posture, thanks to the study of the oblique abdominal muscles.

Lying on your back, bend the knee joints and tilt them to the right side. We have our hands behind our head. On exhalation, straining the stomach, lift the back so as to feel the tension of the oblique muscles and turn it in the opposite direction to the legs. When inhaling, we take the starting position.
Number of repetitions: 3 sets of 15 times.

  • Turns

A basic abs exercise that involves the oblique, straight and transverse abdominal muscles.

We take a sitting position. The legs are raised and bent at the knees. The body is tilted back by 45 degrees, the arms are connected in a lock. On exhalation, we make a turn (twisting) together with the hands. On the inhale, we return to the central position. With an exhalation, repeat the exercise in the other direction. Make sure that the legs and pelvis remain stationary.
Number of repetitions: 3 sets of 15-20 times.

  • Lateral slopes to the feet

An excellent exercise to strengthen the spine. Performing it, the deep, external and oblique abdominal muscles are worked out.

The initial lying position. The legs are bent at the knees, the thoracic region is raised. On exhalation, we do alternate back tilts from side to side, stretch and try to touch the foot of the same name with a straight hand.
Number of repetitions: 3 sets of 30 seconds.

  • Swing your legs (diver)

The exercise is aimed at working out the lower part of the cortex (abdominal part of the press).

In order to perform the exercise, take a lying position and place your hands along your body. Without bending your legs at the knee joints, lift them 15-20 centimeters from the floor – make sure that the lumbar region remains pressed to the floor, and the socks are directed at yourself. Start performing movements that resemble diving or walking with a small amplitude.
Number of repetitions: 3 sets of 30 seconds.

  • Lifting the legs up

On the technical side, it is a fairly simple exercise that involves the muscles of the lower part of the press. It is recommended as a restorative exercise after gastrointestinal and abdominal diseases. Improves tone, coordination, flexibility of joints.

To perform it, we lie down on the floor and stretch our arms along the body, legs together. Watch your breathing – at the same time, on exhalation, we lift both legs to a distance of 60 degrees from the floor and hold this position for a couple of seconds. We go down to the starting position.
Number of repetitions: 3 sets of 10 times.

  • Lifting the legs while lying on the side

An exercise that involves the work of the cortex, oblique and hip muscles. It is widely used in such areas as gymnastics and pilates. It is an excellent physical preparation for the body.

Lying on the side, we remove the upper arm behind the head, and put the lower one on the floor as a support. Slowly, we lift both legs without bending them. To begin with, 10 centimeters will be enough, later this distance can be increased. Hold in the upper position for a few seconds, then return to the starting position.
Number of repetitions: 3 sets of 15 times.

  • Elbow strap, straight arms, lateral, dynamic

Another super effective and useful exercise, during which the muscles of the core, legs, hips and shoulders are involved.

The plank on straight arms is a classic version of the exercise.
The starting position is the emphasis lying on the palms. The hands are located exactly under the shoulders. The back and legs are straight, the pelvis is twisted, the stomach does not sag. This situation must be maintained for as long as possible.

The elbow strap is a complicated option. It is performed from a lying position, belly down. The emphasis is on the toes of the feet and the arms bent at the elbows, which are located exactly under the shoulders. The back is smooth, the stomach does not sag. We keep this position as long as possible. The elbow strap is a complicated option. It is performed from a lying position, belly down. The emphasis is on the toes of the feet and the arms bent at the elbows, which are located exactly under the shoulders. The back is smooth, the stomach does not sag. We keep this position as long as possible.

The side bar puts a load on the oblique abdominal muscles. To perform it, you need to stand in the classic bar, turn the body 90 degrees and raise one hand up. The second arm can remain straight or be bent at the elbow joint. It is necessary to hold out as long as possible, then change sides.

As a burden, in a hand free from support, you can take dumbbells, a kettlebell or any other improvised weighting device.

The dynamic plank keeps the body in good shape, and some of its varieties are an excellent fat-burning exercise. It has many ways of performing: a plank with lifting legs, with jumps, with a transition to elbows, with lunges and others.

  • Plank with lifting the legs back

In this exercise, the emphasis is on pumping the buttocks. We focus on elbows and socks, tighten the buttocks and stomach. We take the right leg back (up) and lower it to the starting position. Repeat the movements with the second leg.

  • The bar with the transition to the elbows

We take the emphasis lying down. The back is straight, the buttocks and stomach are tightened, the gaze is directed downwards. Shifting the weight to the left arm, bend the right arm at the elbow and rest the forearm on the floor, then bend the second. On exhalation, straighten one arm and transfer weight to it. We straighten the second one.

Number of repetitions of the bars: 3 sets of 30 seconds.

  • Mountaineer

A great exercise to get rid of subcutaneous fat and tighten the abdominal muscles.

Starting position, as for push-ups.
On exhalation, we stretch our right knee to the elbow of the right hand. On the inhale, we return the leg back. Repeat the movements with the other leg.
Number of repetitions of the bars: 3 sets of 15 times for each leg.

You can pump the press at any time of the day, but it is important to do it 1-1.5 hours before meals or 2 – 2.5 hours after. And as before any workout, it is necessary to warm up the muscles and do a warm-up, which will help to avoid injuries, get the maximum benefit and achieve success. Do not forget about quality food. No amount of training will save you from excess weight and a flabby body, if eating fatty burgers or other carbohydrates is a common thing for you.

Is it possible to lose weight by pumping the abs?

Unfortunately, the treacherously hanging belly and excess folds are subcutaneous fat, which requires a comprehensive approach and will not be limited to performing only exercises on the press. To see the fruit of your efforts, you need to eat right and give a load to the whole body.

Is it true that a flat stomach can be obtained with a special belt for the press?

As sad as it may sound, there are no belts, pills or creams, except for physical activity, for a beautiful press. A raised, flat stomach is a job that requires, first of all, the desire to achieve it. So, in addition to regular workouts, you need to take care of proper nutrition. Only an integrated approach will help to get rid of extra pounds and achieve a beautiful, embossed press.

Do I need to pump my abs every day?

Like any other musculature, the muscles of the press need rest and recovery so that they have time to grow and come into tone.

Is it enough to perform only one type of exercise to achieve a beautiful abs?

The press consists of four muscle groups and each requires special attention. Therefore, only exercises in the complex will help to work out each and achieve the desired result.The press consists of four muscle groups and each requires special attention. Therefore, only exercises in the complex will help to work out each and achieve the desired result.

5 top exercises to tighten the core

Leave a Reply

Scroll to top