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Top-50 Exercises for abdominal muscles: weight and tightening the press

Do you dream of losing weight in your stomach, getting rid of the sides and reducing the waist?Start performing exercises for a flat abdomen at home today!To train the press, you will need a minimum inventory and a little free space in the room.

We offer a selection of high quality exercises for abdominal muscles, which is guaranteed to help you press the press and get rid of the fat in the waist area.

ABDOMEN EXERCISES: What is important to know

A selection of quality exercises for abdominal muscles

Before moving on to a selection of exercises for the abdomen at home, it is worth emphasizing that losing weight occurs only when it consumes foods less than the body can spend in energy (that is, eat as part of a calorie deficiency).If you do not meet the diet restrictions, the fat layer will not decrease even with the daily performance of the exercises in the abdominal muscles.

Therefore, three factors are important for effective weight loss in the abdomen:

  • Appropriate calorie and nutrition deficiency
  • Training for abdominal muscles
  • Cardio-Folding for fat burns

Rules for training for the abdomen at home:

  1. If you want to achieve a flat abdomen in a short time, then your training must include cardiovascular exercise to burn fat and exercises for the tone of the abdominal muscles. Therefore, the planning plan for the flat abdomen can be divided into two parts: cardiovascular training (15-20 minutes) and exercises for the entire muscle corset (15-20 minutes).The second part includes exercises for the abdomen in the back, standing, at the bar, to its discretion.It is desirable that the exercise program be as diverse as possible.
  2. The total time of such an exercise complex for the abdomen is 30-40 minutes, it is necessary to participate 2-3 times a week.Of course, you can train more or less according to your objectives and problematic areas.
  3. Before training at the abdomen, it is advisable to perform a warm stretch, after training, stretch.
  4. If you want to lose weight in your faster stomach, then it is always better to focus on cardiovascular training.This is always more effective to burn fat than only pumping the press.Be sure to look at our finished cardio training to lose weight.
  5. For a more effective fat burning in the stomach, it is also advisable to increase the daytime activity: go on foot, walk regularly, use less transport, choose active types of relaxation on weekends.Modern popular devices that track the activity during the day can become their good assistant in this matter.For example, a fitness bracelet.
  6. For some exercises in abdominal muscles, you may need weights.If you wish, they can be replaced with water or sand plastic bottles.Among the healthy physical state is also paying attention to fitball and weight.
  7. Contrary to a common error, food films training will not help you lose weight faster in the abdomen. In addition, this practice gives a load in the heart, while the film does not affect the reduction of the fat layer at all.

Plan to perform exercises for a flat abdomen

Exercises are performed to choose from among those presented below.You can alternate exercises, change them in places or add new ones.

  • Cardiocement (15-20 minutes): 5 exercises according to the 30 second work scheme of 30 seconds or 45 seconds of work of 15 seconds, we repeat exercises in 3 circles, between circles 1-2 minutes of rest.
  • Standing + exercises on the back (10-12 minutes): 8-10 exercises according to the scheme of 40 seconds of work-20 seconds or 50 seconds of work of 10 seconds.After each room or fifth exercise, you can take a short break.
  • Planks + exercises in the stomach (10-12 minutes): 8-10 exercises according to a scheme of 40 seconds of work-20 seconds or 50 seconds of work of 10 seconds.After each room or fifth exercise, you can take a short break.

Cardiovascular exercise for the abdomen

Cardiocation for the abdomen will help you burn more calories, accelerate metabolism, start the processes of burning fat and strengthen abdominal muscles.Cardiocation is best done with interruptions, for example, 30 seconds, intensive work + 30 seconds of rest (or in Tabata mode), this will help training is much more effective.

If you have health contraindications, simply perform exercises without jumping and run, while trying to maintain high speed.For example, instead of the "horizontal race" exercise, simply pull the knees towards the chest in the bar.

Exercises for abdominal muscles on the back

It is considered that the most common exercises for the flat abdomen are lying on the back: twisting options, leg elevators, pulling the knees to the chest, etc.The advantage of such exercises is that they help pump the target muscles of the abdomen (straight and oblique), which means making your stomach be plague and adjusts. During the exercise on the back, your stomach must be thrown and pressed to the floor. You cannot fold your back, start the lower part of the floor and make sudden movements, otherwise there is a risk of injuries.Try to pull the navel to the spine and perform the exercises softly and carefully.

In addition, keep in mind that such exercises for a flat abdomen should be treated with particular caution if you have problems with the spine.Several torsion options give a load on the back and lower back, so such exercises for the abdomen can cause unpleasant pain or sensations in this area of the body.If you have painful sensations during the exercise for the abdomen on your back, then it is better not to practice them temporarily.Replace them with exercises for the standing abdomen and strips (they will be discussed below).After strengthening the muscle corset to these exercises, you can return.

  1. Cramp
  2.  Twist
  3. Pulling knees to chest
  4.  Touching the ankles
  5. Spit twisting to the leg
  6. Double sprain
  7. Scissors
  8. Bicycle
  9. Elongated bicycle
  10. Raising his legs
  11. Circular rotations with the legs
  12. Boat
  13. Russian turn

Exercises for abdominal muscles in the bar

Planck is one of the most effective exercises for a flat abdomen.It helps not only to pump the rectum and oblique muscles of the abdomen, but also to strengthen the entire muscle corset.

  1. Plancho
  2.  Planck in the elbows
  3. Walking at the bar
  4. Brullando his shoulders at the bar
  5. Turn in the bar
  6. Rotation with hands in the bar
  7.  Raising in the bar
  8. Hugging the legs at the bar
  9. Spider
  10. Sidebar
  11. Twisting on the sidebar
  12. Embrace the legs in the reverse bar

Exercises for foot muscles standing

An excellent alternative to the most traditional abdomen exercises on the floor are the exercises that are carried out in standing position.During the performance of such exercises, the probability of an inadequate position of the back, which means that a lower risk of injuries and exacerbations is less.To start, it is not necessary to perform weight exercises, you can start training without additional equipment.

  1. Carling with the elbow knee
  2. Leg landings
  3. Body turns with weights
  4. Lateral twisting with weights
  5. Floor weights
  6. Equipment
  7. Inclined of weights aside
  8. Turn
  9. Pulling knees to chest
  10. Windmill

Exercises for abdominal muscles, back and lower back

This is another group of very effective exercises for abdominal muscles.During its implementation, it will also strengthen the back muscles and lower back, which is a good pain prevention in the spine and will help improve posture.

  1. Superman
  2. Superman is simplified
  3.  Superman with diluted hands
  4. Swimmer
  5. Hound