Want visible abdominal muscles? Here are the best exercises for the press.
Genetics: Many people are genetically predisposed to abdominal fat. While this doesn't necessarily mean you'll always have it, you may have to step up your workouts to get the results you hope to achieve.
Abdominal obesity: You will not be able to see your strong core muscles from the surface if there is a layer of fat around the abdomen. However, you can still have a strong body and some belly fat, and still be considered healthy, especially if you exercise regularly and follow a well-balanced diet.
In addition to appearance, anyone can benefit from strengthening the abdominal muscles, facilitating daily activities and preventing back pain. In addition, athletes need the strength of the abdominal press and other core muscles to effectively engage in their sport. Almost all types of athletics, from running to football, benefit from strong core muscles.
How to build a strong and visible press
The first thing to know is that abs exercises alone will not reduce abdominal fat. An attempt at spot correction in any area of the body is ineffective. You need to completely get rid of excess fat so that your strong abdominal muscles become visible, and the best way to do this is to stick to a healthy diet and a comprehensive fitness program.
Secondly, you need not only to perform exercises specifically aimed at the abdominal muscles. Many exercises require you to strain your abs and work hard on it. Comprehensive full-body exercises such as deadlifts and squats are good examples, and they are important exercises for comprehensive weight loss and strength gain.
However, abdominal exercises can help build up firm abdominal muscles and form abs muscles.
The best exercises for the press
The best exercises for building a strong, muscular abs are complex and isolated movements aimed at all the muscles of the core and various abdominal muscles. Below are the best isolating exercises for the development of abdominal muscles.
Bicycle Twists
Lie back on the floor and put your hands behind your head.
Raise your knees to your chest and lift your shoulder blades off the floor.
Turn the torso to the left, pull the right elbow to the left knee and straighten the other leg.
Repeat in the opposite direction — left elbow to right knee.
Keep changing sides for repetitions.
Captain's Chair/Leg lifts in the vis
Use the captain's chair for effective training with your own weight, using the press to lift your legs in the vise.
Stand on the platform and grasp the handles to stabilize your upper body. Alternatively, reach out and grab the crossbar for pull-ups.
Press your back against the pillow or hang on the crossbar, straining your abs.
Bend your knees and tighten your abs to raise your knees to hip level.
Control your legs to lower them and repeat the required number of repetitions.
You can complicate this exercise by straightening your legs rather than bending them at the knees. Be careful not to use momentum and not to rock your body. Lifting the legs in the vise, performed from the horizontal bar, is also more difficult.
Twisting (classic and alternative)
You can perform twists on a gym ball or a mat. The ball makes this movement more effective by increasing the amplitude of movements.
Lie down with your lower back on the ball, legs firmly on the floor, knees bent.
Fold your arms over your chest or bend and place your fists at your temples.
Tighten your abs, trying to bring your ribs closer to the pelvis in order to tear off the upper body (shoulder blades) from the ball.
Slowly perform the movement in the opposite direction and repeat the required number of repetitions.
Unwinding on a ball or roller
Use a fitball for exercises aimed at the rectus abdominis muscle. Alternatively, use a press roller to do this dynamic exercise that works on both the straight and transverse abdominal muscles.
Kneel in front of the fitball at arm's length.
Rest your forearms on the ball, bend your elbows at a 90-degree angle and align your body in a straight line.
Roll the ball forward using your hands. Your body will straighten using a slow and controlled movement that requires your body to be tense to support you.
Stretch out so that your chest touches the ball.
Slowly perform the movement in the opposite direction, bending your arms at the elbows and pulling the ball back to the starting position using the core muscles.
Pallof 's Bench Press
The Pallof bench press is an isometric exercise in which your body must strain and resist rotation. This type of core exercises develops functional strength and stability by engaging the abdominal muscles, including oblique, transverse abdominal muscles and deep stabilizing core muscles.
Stand with your left side next to a rope simulator or a fixed expander. Grasp the handle with your left hand.
Stand up, feet shoulder-width apart, tighten your core muscles.
Hold the handle with both hands and push it right in front of your chest.
Pay attention to the tension in the main muscles, as they work isometrically to hold this position. Hold in this position, slowly counting to five, then release the handle back to yourself.
Repeat the required number of times.
Complex exercises for a strong core
Squats (especially squats with a barbell on your back and in front of you)
Deadlift
Shoulder press
Result
It's great to have a fitness goal to strive for, and many people, especially athletes, can achieve a stronger and slimmer belly. However, in your quest for six-pack abs, do not forget about the most important thing: your physical fitness and health. Not everyone can achieve the perfect abs, even if they are devoted to sports, but everyone can tone up and strengthen the abdominal muscles — and this is always a reason for joy.
