How to build a press at home: 13 effective exercises

Как накачать пресс дома: 13 эффективных упражнений

All you’ll need for the workout is a little time and Mat.

You can perform all exercises in a row for good muscles press or to select some suitable and include them in your workout.

1. Fold the feet

Как накачать пресс дома: 13 эффективных упражнений

  • Lie on your back, raise your legs and arms at right angles.
  • Tear off the floor the shoulders and the pelvis and touch your fingertips to the feet.
  • Slowly lower back to the floor.
  • Repeat 20 times.

2. Scissors

Как накачать пресс дома: 13 эффективных упражнений

  • Lie on your back, pull the navel towards the spine and press lower back to the floor.
  • Lift up both legs to an angle of 45 degrees, pull the socks.
  • Start slowly cross your legs. Perform 10-15 reps on each.
  • Can complicate the exercise, wrapped leg loop expander.

3. Twisting a frog

Как накачать пресс дома: 13 эффективных упражнений

  • Sit on the floor, place the weight on the ischial bones. Bring back the back to keep your balance, bend your knees and lift from the floor of the foot.
  • Exhale, pull your navel to your spine and lean back, my arms and straightening the legs.
  • Inhaling return to starting position with knees at the chest.
  • Repeat 20 times.

4. Bike

Как накачать пресс дома: 13 эффективных упражнений

  • Lie on the floor, press lower back to the floor, hands put behind his head.
  • Pull your knees up to your chest and lift from the floor of the scapula.
  • Straighten the right leg a little higher from the floor, and the body turn to the left, touching right elbow to left knee. This movement rotates the entire chest, not just the elbow.
  • Do the exercise in the other direction. This is one repetition.
  • Complete 25 repetitions.

5. Reverse crunches

Как накачать пресс дома: 13 эффективных упражнений

  • Lie on the floor, place your hands on the sides of the body palms down.
  • Lift your legs bent at the knees, that they were located at chest level.
  • Lift hips off the floor, raising her legs higher.
  • Lower your legs back to the floor and repeat 2-3 times.
  • Do not use inertia, the movement you need to make at the expense of muscle, so do it slowly.

6. V-shaped sit-UPS with bent legs

Как накачать пресс дома: 13 эффективных упражнений

  • Lie on the floor, stretch your legs, arms along the body.
  • Lift is low from floor-legs and shoulders — it’s original position.
  • Lift the body with a straight back and knees bent feet on the floor there is only the pelvis.
  • Return to starting position and repeat 25 times.

7. Russian twist

Как накачать пресс дома: 13 эффективных упражнений

  • Sit on the floor, bend your knees, feet on the heel, fold the case back, back straight.
  • Holding hands in front of chest, turn the body right, then left is one repetition.
  • Do the exercise 15 times.
  • If you want to intensify the exercise, lift the foot from the floor.

8. Lift the hands to the feet

Как накачать пресс дома: 13 эффективных упражнений

  • Lie on your back, lift straight legs and arms up off the floor lift your upper back, reach hands to feet.
  • Lower your legs to an angle of 45 degrees, and hands put behind your head. Do not lower your shoulders to the floor, press lower back to the Mat.
  • Repeat the motion, reaching hands to feet.
  • Perform 10 repetitions.

9. Olubadan

Как накачать пресс дома: 13 эффективных упражнений

  • Lie on the floor, straighten your legs, extend hands in front of him.
  • Exhaling, lift the body and left leg, hands committed to the left foot. Fix the position in the end position and slowly return back.
  • Repeat twisting to the other foot.
  • Continuing to alternate sides, repeat 20 times.

10. Crease pattern

Как накачать пресс дома: 13 эффективных упражнений

  • Lie on the floor, straighten your legs, put your hands at your sides.
  • Slowly raise your body and right leg. Turn the body right and touch left hand to right foot. Hold for one second.
  • Slowly descend back to the starting position and repeat on the other side.
  • Do the exercise 15 times, alternating sides.

11. The slope of the side planks

Как накачать пресс дома: 13 эффективных упражнений

  • Stand in the side plank on the forearm, other arm put behind his head.
  • Exhaling, pull your stomach, pulling the navel to the spine, turn the body to the floor and pull the elbow of the free hand to the wrist support.
  • Inhaling return to starting position and repeat seven more times on this side and eight on the other.

12. Slow leg lifts

Как накачать пресс дома: 13 эффективных упражнений

  • Lie on the floor, lift up your legs straight, arms along the body.
  • Press the lower back to the floor, slowly lower both legs, then slowly lift them. The slower you move, the harder the exercise.
  • Repeat 10-15 times.
  • If you want to intensify the exercise, put your feet on the floor, hold them at an angle of 20-30 degrees and then raise up again. In this case, the abdominal muscles will not relax throughout the exercise.

13. The rise of the hands and feet

Как накачать пресс дома: 13 эффективных упражнений

  • Lie on your stomach, put your hands above your head. Pull the stomach to protect and lengthen the lower back. Lift straight legs, hands and head.
  • Raise your right leg and left arm slightly higher, then lower them down and raise your left leg and right arm.
  • Continue to slowly alternate arms and legs, don’t hang, hold the housing in place.
  • Repeat 20 times.

If you want to increase the load, try the exercises with dumbbells and medicine balls or swing a press standing. And don’t forget about the diet! Even a super-intensive exercises will not give you a beautiful washboard abs without proper nutrition.

See also
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  • 20 burpee to pump the whole body
  • 5 hard workouts that will burn fat without losing muscle
  • 2 exercises that will help prolong life and youth
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