July 19, 2018
how to pump the press

The embossed press is the dream of many men and women, but how does a dream come true? Famous sports bloggers say: “six-pack is made in the kitchen.” This means that not only exercise but proper nutrition will make a six-pack on the stomach because nutrition just needs to be given more importance than pumping muscles. And how to properly press the press, without leaving home, we find out further.

Content of the article

Is it possible to pump ab muscles at home without a gym?

Indeed, to see six-packs, you need to get rid of the fatty layer and it’s not so easy. You can perform a training complex for years, but you can not see the relief ab muscles, and you can achieve good results for a month. Sweets, flour products, and many other simple carbohydrates will cover the abdominal muscles with a layer of fat, and as hard as you train six-packs, there will be no effect.

In-home training, you need to start with the introduction of correct and useful food. Moreover, each product must be taken on time, without bringing the body to starvation and without slowing the metabolism.

Fortunately, for training, special simulators or equipment are not needed. Classes can take place using your own weight. You only need a mat, you can add if desired, special weighting cuffs to increase the load and pump up the ab muscles.

exercises for the press at home


Since the body is able to get used to every load, it is necessary to use additional weights or the help of a partner to complicate the exercise. At home fantasy may manifest itself, taking instead of dumbbells – bottles of water in hand and it will be very effective. Therefore, at home it is quite realistic to arrange a training session for ab muscles, giving less time. But remember, the rest of the time is spent on food control.

What do you need to see six-pack on your stomach?

In order to quickly pump the ideal ab muscles, you must, first of all, get rid of excess fat. Abdominal muscles do not require huge efforts to improve the tone and shape of the six-pack, they are already anatomically shaped so that they can be viewed under the condition of a complete absence of subcutaneous fat. Accordingly, the smaller the fat tissue, the more prominent six-packs on the abdomen.

You can remove fat by training, but they should not be limited to exercises on the abs. To speed up the result, it is necessary to perform cardio training, which stimulates the overall fat burning, then the fat will leave evenly from the whole body. Training should be regular, but they should not be performed every day.

The muscles of the abs are restored quickly enough, so you can load them in a day. Exercises on the ab muscles can be performed after cardio loads. For example, after a 30-minute run, an abs complex is performed. Another important condition for drawing a six-pack is the correct diet. Power should not slow down the result. Fulfilling all the requirements, every week six-pack will be seen more clearly.

Are there differences in female training for the abs from men’s

The structure of muscles in men and women is the same. Therefore, there is no difference in training for this group. Men have more strength, and more often, they want to have hard and volumetric muscles of the ab muscles. In this, and can show a distinctive feature between the training of different sexes.

A man can take a heavier burden and follow a 10 to 12 repetition approach. Also, a girl can train, only her strength can not be enough for such training, but the essence is the same – the training abs for men and women can be done the same. In some, the result will be faster, others will last longer. And both, for burning fat in the abdomen, you need to perform the exercise a large number of repetitions.

Anatomy of the muscles on the abdomen

The group that interests us, the one that forms the relief abs, is called – the direct abdominal muscle. It starts from the sternum, the front surface of the rib cartilage, and runs downward, attaching to the pubic bone. It is interrupted by tendon lintels, they form six-packs of the ab muscles. The muscle allows you to twist your back in the lumbar region.

The fibers of the oblique external muscle begin from the lateral surface of the chest, passing into a wide aponeurosis. Its fibers are located along an oblique line, run from top to bottom in the direction of the external intercostal muscles. Its function is to turn the chest in the opposite direction from the pelvis, as well as flexing the spine with bilateral contraction.

Also, under the external muscles listed, deep ones are located: the transverse abdominal muscle and the internal oblique muscle. They are stabilizers of the spine, which fix the stable and correct position of the lumbar region and pelvis.

pump a press at home


How to remove excess fat and quickly pump the abs?

Proper nutrition for a six-pack

The first thing you need to pay attention to is the contents of your daily diet and, in no case, ignore the importance of eating behavior. Quickly tighten the stomach is possible only if you follow a literate diet and the correct selection of the diet.

Start with a simple one, remove all the surplus, namely:

  • Confectionery (chocolate, sweets, cakes, pastries);
  • Flour products: white bread, noodles, rolls, biscuits, biscuits;
  • Sugar and sugar substitutes;
  • Refined oils and fried foods;
  • Animal fat (lamb, pork, meat with skin);
  • Fruits, vegetables and dried fruits with a high glycemic index: grapes, dates, cranberries, pumpkin, watermelon, rutabaga, boiled carrots;
  • Carbonated drinks – cola, beer;
  • Products containing starch, potatoes in any form;
  • Limit consumption of cereals that do not contain fiber: mango, white rice, couscous, millet, pearl barley.

Instead, pay attention to foods with a low glycemic index, low calorie, and low in fat and carbohydrates.

To see a six-pack, you need to use more:

  • The protein of animal origin: low-fat meat (chicken, beef, turkey, rabbit), eggs;
  • Seafood: fish, squid, mussels, shrimp, malusky, octopus;
  • Fermented milk products with low-fat content, but not fat-free: cottage cheese, tofu, kefir, yogurt, milk;
  • Vegetables containing fiber: white cabbage, colored, broccoli, zucchini, cucumbers;
  • Fruits with low sugar: but in the morning – apples, oranges, grapefruits, pears, plums, apricots;
  • Cereals: brown rice (unpolished), buckwheat.

Meals before and after training

Training should begin at least one and a half hours after eating. If you train in the afternoon or evening, with a slant on strength training, then it is permissible to eat complex carbohydrates along with protein, as carbohydrates will be absorbed immediately. But do not overeat. If you train in the morning or at lunch, then the carbohydrate intake for lunch, after training, will be the last carbohydrate intake. All the rest of the time you can consume proteins and vegetables. The main way to lose weight is to cut carbohydrates.

Example menu №1

  • Breakfast: oatmeal porridge on milk, one fruit;
  • Training: drink from 1 to 1.5 liters of water;
  • Lunch (within 40 minutes after the end of training): buckwheat porridge, baked chicken fillet;
  • Snack: omelet from eggs and cottage cheese, yogurt;
  • Dinner: fresh vegetable salad, lean meat or fish, steamed or in the oven without adding oil.

Example menu №2

  • Breakfast: fried eggs, vegetables, and greens, whole grain bread or bread;
  • Snack: one fruit or low-fat yogurt with cottage cheese;
  • Lunch: fish or meat with stewed vegetables;
  • Training: 1 – 1.5 liters of water;
  • Dinner: (within 40 minutes after exercise), unpolished rice with vegetables, eggs, or cottage cheese.

Also in your diet, you can include a multivitamin complex and fish oil, more precisely polyunsaturated fatty acids omega-3. They will help burn fat on the stomach, splitting it to use as a source of energy in training.

The best exercises for the ab muscles at home

Ab muscles

When doing the exercise, try to include exactly the area that you want to work on. Neuromuscular communication plays an extremely important role in the pumping of any muscle group. This will allow you to maximally include the necessary fibers in the work and make the movement more efficient.


Various twists, the most effective way to work out the muscles of the abdominal muscles, which shrink directly when the body is folding.

Important! Do the exercises correctly! The hull lifts should be performed only with a rounded back, dropping to the floor alternately by each department of the spine. And the lower twists (leg lifts) on the bench or on the floor are performed only with a tightly pressed waist to the floor, without sagging. Both techniques will exclude the possibility of trauma to the lumbar spine.

However, by themselves, exercise is ineffective if you do not perform fat-burning complexes and cardio-operations.


This is an excellent and affordable way to fight excess fat. This type of cardio-oxygen burns subcutaneous fat as the energy necessary for work. Reducing the volume of the waist, running can gradually draw a beautiful relief. But in addition to fat burning, you need to bring the muscles into tone, then the drawing of the ab muscles will be more distinct and harmonious. The appearance of such a waist will be more athletic.

Circuit Training

Another one of the most effective ways of forming beautiful ab is circular fat-burning training. Their essence in the study of all muscle groups in a short time. Exercises should be performed without pauses and include as many muscles and joints as possible in one exercise. You can do it with your own weight, without special equipment. Enough three lessons per week. Naturally, the complex includes and exercises on the abs, which helps the early achievement of the result, both general weight loss, and muscle toning. Cardio-draining, along with force, is the most effective method of obtaining a beautiful belly.

The complex of exercises for cutting ab

From the anatomical structure, it is clear that the rectus is located along the entire length of the anterior part of the body from the thorax to the groin, this is the whole muscle, which is divided by membranous sinews. When twisting, lifting, folding, the abdominal muscles work completely, and not its individual parts. The notion, as the top and bottom of the ab muscles, exists more as a measure of the sensation in a particular area in one or another exercise. Muscle contractions are more noticeable, either in the lower or upper part, depending on the exercise. But remember, in any case, the muscle is worked out completely.

muscles on the abdomen


Exercises on the upper part of the ab muscles

Folding the torso on the floor

Lie down on the floor, feet awning, legs slightly bent at the knees. Hands behind his head, his chin is looking up, not clinging to the clavicles. On exhalation – the upper part of the trunk is folded, tearing off only the scapula, the waist is tightly pressed to the floor. On the breath come back lying on the shoulder blades. The exercise is performed dynamically, without pauses and breath delays. Perform on 20 – 30 times, 3 – 4 approaches.

Folding the torso with the shin on the bench

The shins are located on the bench, forming a right angle in the knees. Lying with your back on the floor, pressing your lower back against the floor. Palms for the head, for exhalation, perform the folding of the thoracic region, feeling a burning sensation in the upper part of the rectus muscle. The chin does not press against the clavicles, the sight is directed to the ceiling. With an exhalation, we lower the scapula to the floor. Perform at a dynamic pace of 20 – 30 times, 3 – 4 approaches.

Exercises on the bottom of the ab muscles

Bottom twisting

Lying on the floor, palms under the buttocks. The loin is tightly pressed to the floor. Legs together raised perpendicular to the floor. On the breath – we lower the foot down, not bending the lower back. Exhale – the lower part of the abdomen lifts your legs up. Repeat 20 – 30 times, 3 – 4 approaches.

Short Pelvic Shock

Lying on the floor, legs together, raised perpendicular to the floor. Fast and short movements of the lower part of the rectus muscle perform the pushing of the pelvis upward. Detaching only the sacral department, the loin remains on the floor. Perform 30 to 40 times, 3 to 4 approaches.

Exercises for oblique abdominal muscles

Lateral twisting

Lie down on the floor, right foot on the floor, bending the left knee, put the foot on the right knee. The right hand is behind the head, and the left one is stretched out to the side, performing the stop. At the exhalation we curl into the diagonal, straining the oblique muscles, with the elbow of the right hand we try to the opposite knee. The loin does not come off the floor, only lifting the shoulder blades, the chin does not fall to the sternum. Run 20 to 30 times.

Change the position to the other side. Run 20 to 30 times. After this, repeat 2 – 3 more approaches.

The best complex of exercises for the relief abs

Relief ab muscles

This training consists of seven carefully selected exercises for the ab muscles for training at home, equally well working both the upper and lower parts of it.

Like most people, you can long and hard to swing the muscles of the abs. But if you need to show six-pack on your abs with a high percentage of subcutaneous fat, then you can not do without a literate diet with a deficit of calories. If your goal – relief six-pack abs, you can not do without competent training.

This training complex includes seven selective exercises for working out the upper and lower abdominal muscles. Do it three times a week and in combination with proper nutrition, strength training, and optimal cardio training, your ab muscles will not slow down to change.

3 circuits, minimum rest between exercises and 1-2-minute pause between circuits

 1. Sit-up 15-20 times or until failure
 2. Raising the legs lying on the horizontal bench 15-20 times or until failure
3. Sit-up “folding knife”15-20 times or until failure
4. Pulling the knees to the chest lying on the horizontal bench 15-20 times or until failure
5. Touching socks 15-20 times or until failure
6. Crunchy 15-20 times or until failure
 7. Inverse crunches 15-20 times or until failure

How to perform this set of exercises for the ab muscles

This is a training for advanced athletes, so the way you do it plays a crucial role here.

It is better for beginners to take no more than three exercises out of seven, making in each two approaches with the maximum number of repetitions and a minute pause between approaches. Next, increase the duration of training by adding exercises and approaches and reducing the rest time.

Your ultimate goal – after 12 weeks to be able to perform all seven exercises in one big circle without a break, relax for 1-2 minutes and repeat all over again twice more.

While you still can not do this, you can split the training into parts of your own volition. For example, I like to make the following supersets:

Repeat three times:

  • Exercises 1 and 2, 30 seconds. respite.
  • Exercises 3 and 4, 30 seconds. respite.
  • Exercises 5 and 6, 30 seconds. respite.
  • Exercise 7, 30 seconds. respite.

The execution of each superset lasts until the moment of muscle failure, or until the repetition begins to be given with difficulty.


exercises for drying


You might have noticed that the complex does not use the oblique muscles directly. This is explained by the fact that in my experience the purposeful elaboration of these muscles only makes the waist wider. In addition, the oblique muscles are perfectly loaded during squatting, deadlift, and other basic exercises with their own body weight.

When to train ABS

For most people, it will be enough to perform this complex at least three times a week. Advanced bodybuilders can do it every day.

Personally, I like to deal with the ab muscles and cardio first thing in the morning, just getting out of bed, leaving strength training for the afternoon. So I disperse my metabolism twice a day.

If you prefer to train everything in one fell swoop, I would advise you to load the ab muscles as a warm-up before a power training or a hitching after it, if you plan on heavy exercises like squatting or deadlift. And after that, go to cardio.

How to simplify or complicate the workout for the ABS

If you can not perform some exercise, for example, because of a lower back injury, then you can easily replace it with another, more sparing for the waist.

On the other hand, if you have a healthy spine, and you want to build up the muscles of the abs, I advise doing this complex three times a week with a little burden like a light pancake or dumbbells.

How to Exercise

Exercise 1: Sit-Up

Target muscles: Upper ab muscles

  1. Lay down on your back, bending your knees and catching your socks for heavy furniture or a bench.
  2. Keep your hands at chest level.
  3. Cut the muscles of the press and lift the body until you reach the incomplete sitting position.
  4. Maintaining tension in the abdominal muscles, return to the starting position. (Note: Keep full control of the exercise.) Avoid the temptation to simply roll back and forth on the back).

Exercise 2: Lifting the legs

Target Muscles: Bottom ab muscles

  1. Lie on your back with your legs stretched out.
  2. Press your hands to the floor along the body for emphasis.
  3. Straining the muscles of the lower ABS, raise your legs until they become perpendicular to the floor.
  4. Do not relax the abdominal muscles and return the legs to their original position. (Note: Control the exercise completely, do not “drop” the legs in the negative phase of the amplitude).

Exercise 3: Sit-ups “wrinkle”

Target muscles: Upper and lower ab muscles

  1. Lie down on the floor, stretching out straight legs.
  2. Place your hands on the floor on the sides for support.
  3. Cutting the muscles of the lower ab muscles, raise your legs at a right angle to the floor.
  4. This time tear off the shoulders and torso from the floor, twisting the body and trying to rise as high as possible, keeping the waist tightly pressed to the floor.
  5. Continue to strain the abs, and lower your legs and body onto the floor in its original position. (Note: Be careful to control all movements.) Do not allow the trunk to simply roll back and forth.

Exercise 4: Drawing the knees to the chest

Target Muscles: Bottom ab muscles

  1. Sit on the floor (on the edge of a chair or bench), stretching your legs forward, and put your hands on the floor on the sides for stability.
  2. Do not tear your knees apart, pull your bent legs to the chest as much as possible.
  3. Keeping tension in the muscles of the lower ab muscles, go back to the starting position, and repeat the exercise until the whole approach is completed.

Exercise 5: Touching Socks

Target muscles: Upper and lower ab muscles

  1. Take the position sitting on the floor (on the edge of a chair or bench) and stretch your legs in front of you. Place your hands on the sides for balance.
  2. Raise your legs up as high as possible and simultaneously stretch towards them towards the body.
  3. Return to the starting position and repeat the exercise until you finish the approach. (Note: This is a simplified version of the V-shaped twist exercise, in which the starting position is lying on the floor, and lifting the body upwards is done without hands).

Exercise 6: Crunches

Target muscles: Upper ab muscles

  1. Lie on the floor face up, legs bent at the knees.
  2. Keep your hands on your chest.
  3. In this exercise, lift the shoulders and the body as high as possible above the floor with a twisting motion, without lifting your back from the floor.
  4. Holding the abs in tension, return the trunk to its original position. (Note: Keep control of the exercise.) Fight temptation simply to roll back and forth).

Exercise 7: Reverse Crunches

Target muscles: Upper and lower ab muscles

  1. Lie down on the floor on your back, stretching your straight legs forward.
  2. Put your hands on the floor on the sides for balance.
  3. Slowly bend your knees, pulling them to your chest.
  4. Close your knees to your chest, twist the whole body, and tear your shoulders and torso from the floor as high as possible, keeping your back firmly pressed to the floor.
  5. Return your legs to their original position and lower the body to the floor.

How to speed up the result

  1. Train 3 – 4 times a week;
  2. Eat right, trim portions of carbohydrates, more protein and fiber;
  3. Eat at least three hours between meals;
  4. Drink more water;
  5. Reduce salt intake;
  6. Do not eat before bed.

What can I achieve in a week

With proper nutrition and training, for the first week, excess fluid is drained from the body. Puffiness goes away, due to this, belly volumes decrease. In such a short time, the muscles will not have time to come into tone, but too little fat will go away. Therefore, please be patient. Regular training and nutrition will necessarily bring results.