Your press is far from perfect? Fatty folds are collected in an unattractive "caterpillar"? Do not worry, everything can be fixed! Follow our recommendations, and your waist will lose 5 centimeters for the first month. We offer a new system for pumping a press for girls at home, which for 6 exercises works out all groups of abdominal muscles and burns up to 450 Kcal. The complex has no age restrictions and is suitable for girls of different builds. Result: a relief tummy + thousands of enthusiastic looks. Also you will get acquainted with the golden rules, how to pump up a press, how to support a slim figure, what to eat properly and how to return a flat belly after birth.
5 golden rules for girls: how to start effective classes
- The goal is an important motivational and driving force. Take a notepad, a pen and a centimeter. Measure the parameters and record. And next to indicate the desired tsiferki. If the gap seems unattainable, you are deeply mistaken. Even 30 extra pounds turn into an elastic tummy with cubes.
The choice of a place for classes is a house or an exercise room. If you are very shy of the figure, you can and should pump up the muscles of the press at home. The hall for a beginner is the cost of a personal trainer and psychological discomfort.
It is not necessary to be locked in a room. Take the rug under the mouse, a bottle of water, a list of exercises and go to the forest, to the lake or even to the roof. Clean air and space help burn fat and affect the result of exercise.
- Preparation of sports equipment. To home workouts effectively remove fat from the waist and sides, buy dumbbells of 1.5-2 kg, fitball and rope. There is no opportunity to purchase inventory? No problem! Take two plastic bottles and pour water to the top or pour sand / earth. Now you have dumbbells. Go ahead!
- Diary of trainings. This is a notebook or notebook, where exercises and diet are scheduled for the next two weeks. Believe me, without a diary, the girls break down, so the thing is of primary importance.
- The first training. Dumbbells were bought, a place was chosen and even a diary was brought, and the first training is postponed "for later"? Girls, so it is impossible. 95% of the postings end in nothing, but the giraffe continues to grow. Are you strong in spirit? Prove it and start the first workout immediately!
The first week: a crushing blow to the press to the cube
The table below is not just a bunch of exercises, but a full-fledged manual for the ideal girl press that can be pumped at home. The number of repetitions is chosen for the entry level, taking into account the complexity of the exercises. If you do not cope or it seems too hard, then do not dream of losing weight and continue to gain weight confidently.
We recommend that you exercise 4 times a week every other day. In the intervening days, be sure to do cardio (read about it below) or run for about 0.5-1 hour.
You need a result, right? Do you want to remove fat from your stomach for a week? Then do not be lazy, raise buns and observe the training strictly on schedule.
Important! Start any workout with a general body workout and end up with a hitch. Neglecting the warm-up will lead to rupture and sprain of the ligaments, an increase in the traumatic nature of the joints. Heated muscles - rule number 1.
Warm up for exercises on press, video
The main complex on the press, the table and the description of exercises for girls
| Day of the week | Exercises | ||||
| Harmonic | Rise of the chest | Scissors | Pelvic lift | Lateral torsion to the leg | |
| Monday | 20 | 15 | 10-15 | 15 | 24 (12 on each side) |
| Tuesday | Cardio / Running | ||||
| Wednesday | 20 | 15-20 | 10-15 | 15 | 24 |
| Thursday | Cardio / Running | ||||
| Friday | 25 | 20 | 15 | 15-17 | thirty |
| Saturday | Cardio / Running | ||||
| Sunday | 25 | 25 | 15-20 | 20 | thirty |
Upper press
Exercise "Garmoshka". Sit on the ass, the back is straight, legs are bent at the knees. Put your hands in front of you at the chest level and tilt the body back 45 degrees to feel the moderate pressure of the press. We begin to work as an accordion: legs in the knees and the body pull up to each other, and then return to the starting position.
Tip: keep the legs on the weight and perform the exercise rhythmically. "How to pump up a press a girl a minute before the cubes?", - you ask. Repeat "Garmoshka" 40-50 times for 2-3 approaches, and the relief will appear in 1-2 weeks.
Light version of "Garmoshki"
Rise of the chest. Classical exercise for the upper press. Lie on your back and bend your legs. Hands get your head, but do not hang on! Raise the torso 30 degrees and strain the abdominal muscles.
Tip: To avoid the temptation to grab your head, keep your hands 5 cm apart.
Another interesting exercise for the upper press using improvised items. Instead of a stick, you can use an umbrella or a pipe from a vacuum cleaner.
Lower Press
Exercise "Scissors". Firmly press your back against the floor, so that there is no deflection in the lower back. Hands along the trunk. Raise your legs to 15 cm and alternately do swings, without touching the floor with heels.
Tip: when you get used to the load, do an exercise with an elevated torso. Then the upper and lower parts of the press will be worked out.
Lifting of the pelvis. Continue to lie on your back and keep your feet on weight. Put your hands in the sides for balance. Now jerk up the ass and straight legs, trying to adopt the position of "Candles". Keep a fast pace.
Oblique press
Lateral torsion to the leg. Accept the pose: knees are bent, the trunk is raised, hands behind the head. And now work with your feet as in the exercise "Bike" and with your elbows touch the opposite knee. Exercise very well strengthens oblique muscles.
Hitch for exercise press, video
Be sure, after doing the basic set of exercises, do, so-called, a hitch. With her, you remove tension in the muscles, make stretching, and slowly slow down the heart rate.
To pump the press for 30 days at home, squeeze the maximum out of yourself and make the specified number of approaches. The relief will begin to appear after the 2nd week of intensive loads.
Swing the press after delivery
Mom, you've done a heroic deed and presented the world with a little man. Have suffered terrible pains and 9 months of suffering, but now you are afraid of exercises for the press? You are warriors who never give up. We reject doubts, set a goal and go to victory!
Are you afraid to go to the hall and leave the child with your dad, relatives or a nanny? And you do not need to do this! Work at home with the baby. Turn the exercises into a game for the baby. On the video, the creative mom shows how to quickly pump up the press and have fun with the baby.
And here are a couple of examples of how a young mother trains.
How to pump up the gluteus muscles at home, read here
We remove fat from the abdomen: proper nutrition + cardio
Do not eat sweets, do not drink soda, do not eat fast food, forget forever about yummies and fatty foods! Scared? Disenchant fears, until you change your mind to lose weight. Eating harmful foods during diets and proper nutrition is possible, but only until 12 pm and once a week. Choose a day for a holiday of the stomach and pamper your favorite delicious (in moderation!).
Proper nutrition for girls is a balanced daily diet for nutritional elements and vitamins. Accelerates metabolism, splits fats, removes slag and completely supplies the body with all micro- and macro elements.
Healthy eating habits:
- No hunger strikes! Eat 5-6 times a day for small portions at a certain time.
- Start the morning with a glass of warm water with lemon juice. After 15 minutes, eat oatmeal or buckwheat cereal in milk + a spoonful of honey and a handful of dried fruits. A hearty breakfast is obligatory.
- Snack at intervals of 3-4 hours: vegetable salad, fruit, protein.
- Lunch is about 350-400 grams. Cereals wholemeal, boiled meat, fish, vegetable salads and a slice of rye bread.
- Drink at least 2 liters of water per day. Do not soda, teas and juices, but clean filtered water. To learn how to drink water, first put a slice of lemon in the cup.
- Before eating, drink a glass of water, but during meals you can not drink. Only after 20-30 minutes.
- You can eat and eat after 18:00! These are sour-milk non-fat products, fish or vegetables. The last meal is 3 hours before bedtime, later only water with lemon and honey.
To drive fat, proper nutrition and training for the press is not enough. The main fat burner is cardio, during which the body actively consumes energy and splits 2 times more fat. Exercises for the press without cardio will only increase the muscles, but the folds of the caterpillar will not go away. Press you pump up to the dice, but they, alas, will not be visible behind a layer of fat on the stomach.
Table of training results
Type of training | What works | Result | Active fat burning |
| Exercises for the abs | Abdominal muscles | Cubes of press and relief under the layer of fat | NO |
| Cardio Workout | Whole body | Rapid weight and volume reduction | YES |
Video of effective cardio exercises for girls
You learned how to pump up a press girl at home. Try and do not give up. A beautiful figure is our goal!