Upper ab workouts for men and women are created to pump up your press without leaving home. Everyone can do this, because they all have, true, hidden behind the fatty layer. We will tell you how to remove it and get a really nice press, what effective exercises you need to do ab workouts. But first, before you find out what exercises your home needs to perform at home, you need to learn how to properly prepare for classes.

Content of the article:

  1. What do you need to start training?
  2. How to eat properly
  3. Preparation for training
  4. What exercises are needed for a beautiful press?
  5. Twisting
  6. Back torsion
  7. Skew twisting
  8. Lateral twisting
  9. Plank with toe-toe
  10. How to create your own combination of exercises?

What do you need to start training?

Doing exercises is only half the job. In order to pump the ab well, you must also eat properly. Training and good nutrition will give the desired result, but only if you combine them. One without the other will be almost useless, because even if you pump up the press, due to improper feeding it will still hide the layer of fat. And this means that the efforts will remain unsuccessful. If you want to start training, you will have to normalize your diet. And how to do it?

How to eat properly

Conditions for this are not very many, and in themselves they are quite simple:

  • You need to calculate your daily calorie rate. Information and formulas can be found on the Internet.
  • It is necessary to eat certain foods: one-third of the intake of food should be rich in protein, and the rest – carbohydrates.
  • Drink plenty of water, 1.5-2 liters per day.
  • There is a need often, but little by little. Also, be sure to have breakfast in the morning.
  • So, there are not so many conditions, and you will simply change your diet. Remember that without this it will not work out. If you understand how to eat, you can go to the very complex of exercises for the ab.

Preparation for training

Before starting a complex of training, it is very important to do the warm-up. Charging in the morning is a good idea. These classes are similar in themselves, they are very easy to do. You can do the warm-up in several ways, for example, squat, make a small run, or warm up the main joints of the hands and feet with rotational movements. It can take only 10 minutes to warm up, but it is very important, because it will save you from an injury that will probably make you suspend employment for a long time. So the best upper ab workouts are those that will not do you any harm.

After doing the warm-up, you should start the exercises for the press at home.

What exercises are needed for a beautiful press?

So, now you can start the very complex of exercises for the abdomen. But before this, it should be mentioned that it is not recommended to practice every day, between days of classes leave 1 day for rest and recovery.

Twisting

Exercise for the upper muscles of the press. We lie on our backs, fixing our feet behind a fixed object, at home as a thing can be a sofa. Hands put on chest, brush on shoulders. Bend the trunk to the legs, then return to the starting position. Do three sets of 20 reps.

lower ab workouts

Twisting exercise

Back torsion

Exercise, the opposite of the first, intended already for the lower abdominal muscles. The starting position is the same, lying on the back, read article about back exercises. Instead of legs, we fix the trunk, grabbing the heavy thing with our hands. The exercise is that we raise our legs, trying to touch the knees to the chest.

Further, the legs should be lowered, touching the floor with the heels of both legs. It can be complicated if there is a desire: do not touch the floor with the feet, when doing the exercise – hold them over the floor during the return to the starting position. And – as low as possible, but without touching. So you will create an additional load on the abdominal muscles and increase the effectiveness of training.

lower ab workout

Back torsion exercise

Skew twisting

Calculated for the development of external and internal oblique muscles of the press. This is a good exercise for the abdomen. The starting position is similar to the previous one. You need to bend your legs in your knees, and press your lower back to the floor. Hands are folded behind the back of the head.

At the inhalation, you raise the trunk slightly, trying to touch the elbow of the opposite knee, making a “bored” movement. On exhalation we return to the starting position. After a minimum pause, do the same with the other knee and elbow. A total of 20 exercises, if you can, then 20 on each side.

Lateral twisting

Exercise on the lateral abdominal muscles. Unlike other exercises, we lie not on our backs, but on our sides. We bend our legs, one lies on the other. The lower arm is stretched parallel to the surface of the floor and slightly rest against it with the palm of your hand. We put the upper hand behind his head. A little raise the pelvis, coming off the forearm from the floor. In this case, the trunk itself is also raised and pulled out in one line.

The elbow of the upper arm is pulled to the knee, at the upper point we linger for a couple of seconds, after which we return to the initial position. As well as in the last exercise – we turn around and do an exercise with opposite arms and legs. The number of repetitions and conditions remain the same.

lower ab workout

Lateral twisting exercise

Exercise on the lateral abdominal muscles. Unlike other exercises, we lie not on our backs, but on our sides. We bend our legs, one lies on the other. The lower arm is stretched parallel to the surface of the floor and slightly rest against it with the palm of your hand. We put the upper hand behind his head. A little raise the pelvis, coming off the forearm from the floor. In this case, the trunk itself is also raised and pulled out in one line.

The elbow of the upper arm is pulled to the knee, at the upper point we linger for a couple of seconds, after which we return to the initial position. As well as in the last exercise – we turn around and do an exercise with opposite arms and legs. The number of repetitions and conditions remain the same.

Plank with toe-toe

A fairly effective exercise for the abdominal press. The starting position is the emphasis lying, but not the palms, but on the forearm and elbows. Alternately, as if “toss” the legs, bending them in the lap, and pulling closer to the torso. Then return to the starting position, then do this movement with the other leg, the cycle is repeated the required number of times, the approaches remain the same – there are only three of them.

best exercises

Plank exercise

A complex of such exercises will help pump up a beautiful press. They are relatively simple, and when you get used to it, it will be quite easy to do them. However, if you do not like any of the exercises, it is too inconvenient to carry it out, or, in your opinion, it has at some point ceased to be effective – you can create your own set of activities. To do this, it is enough to learn a few “secrets”, which will be disclosed below.

How to create your own combination of exercises?

It will not be particularly difficult, it’s enough to get acquainted with all kinds of exercises, which are quite a lot on the Internet. Choose those that you like more, also remember that you need to choose one or two exercises for each group of abdominal muscles – the upper muscles, lower muscles, oblique and lateral muscles of the press. Make up your complex, focusing on the above upper ab workouts for men and women, try it out.

Difficulties you will not arise, because only twisting has dozens of options for implementation. Experiment, try, select exercises for your physical abilities and experience. If you have a tourniquet at home – very good, you can pick up effective exercises for the lower press with its application. Also do not forget that half of your press “does” the right food.

In general, the above upper ab workouts for men and women for your press at home are quite sufficient, most importantly – to observe the correct diet and exercise. If you keep this mode for a long time – you will achieve even more than just a beautiful pumped press.

 


Leave a Reply

Your email address will not be published. Required fields are marked *