TOP 5 exercises for abdominal press

Did you know that we all have abdominal plates? They are there, in place. We just piled a few inches of fat on them and we have to work hard to bring them to the forefront in all their sexy splendor. To have the perfect abdominal press, you will have to work hard and get rid of your favorite sweet temptations. But it's definitely worth it - especially when summer is just beginning. It is important to remember that the visible abdominal press depends mainly on the percentage of subcutaneous fat in this part of the body and therefore - on the diet. Remember the 80:20 distribution in favor of a proper diet, right? Training mainly affects strength, not the appearance of the abdomen.

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If you are a fan of sculpted bodies and a well-shaped 6-pack, then below you can learn how to get the dream tiles.

Exercises for shaping the abdominal muscles

Cardio

It is hardly a surprise that cardio is a mandatory element of the training program if you have decided to show shaped abdominal muscles. As mentioned, they "show up" mainly after body fat melts. Namely, cardio is your faithful helper for this purpose. So start sweating on the treadmill or cross trainer.

Abdominal presses with weights

Lie on the floor with your legs bent and your feet on the ground. Take a not very heavy barbell or dumbbell in your hands and stretch them to your knees. Maintain the position and start performing full abdominal presses. The main thing in their implementation is to focus on the contraction of the abdominal muscles. Use lighter weights and grip your legs with something, if necessary, to be more stable.

Abdominal presses with hands over head

Lie on the floor with your legs bent and your feet on the ground. Extend your arms above your head and grasp them (the upper arms pass past the ears). The hands remain static at all times in this position. Lift your torso and shoulders off the floor and when you reach the upper position, hold for a moment, then return to the starting position. Be sure to add extra weights for greater effect.

Plank on a fitness ball

Stand in a plank position on a standard fitness ball. Your arms should be shoulder-width apart and on the floor, and your legs should be stretched and mounted on the ball. Maintain a perfectly straight line on your body. Hold in this position for 60 seconds. Do not underestimate the complexity of this exercise. We guarantee that this one minute will seem quite long and intense.

Climber

Lie on the floor and lift your body, holding on toes and hands. Keep your arms straight - similar to the push-up position. Bend the right knee and bring it closer to the left hand, then the left knee to the right hand. In this way, alternate legs. For an added effect, you can put weights on your ankles.

Nutrition

As already mentioned, to sculpt perfect abdominal muscles, you need to reduce body fat in this area. That is why nutrition is a key moment. We recommend that you stick to 5-6 small, well-balanced meals a day in the range of 3-4 hours.

Don't starve! It is important to eat because hunger is almost as harmful as eating too much. Aim to eat about 50% of your daily calories in the form of protein, 40% carbohydrates and a minimum amount of fat (10%). Muscle fibers are made up of dense protein molecules that are damaged during a workout and therefore you will need more protein to repair muscle tissue. Carbohydrates also play an important role in the body, but they should not be our main food. Try to avoid simple sugars such as cane sugar, honey, fruit juices, syrups and limit fruit intake.

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Remember to hydrate your body well. We recommend that you drink at least 2 liters of water, and the consumption of alcohol and carbonated beverages is absolutely forbidden. Water will help absorb nutrients and digestion, improve your metabolism and eliminate toxins in the body.

First results

When can you expect the first results if you follow the exercises above and eat right? Unfortunately, we cannot give an exact answer to this question, because each organism is unique and the results appear at different times. However, we can guarantee that if you do the exercises at least 2 times a week - you need 3 sets of 12-15 repetitions, and you are careful how you eat, you will soon have a result. Most likely, your top two tiles will appear first, and the bottom ones the most difficult. This is because the main belly fat accumulates in the lower abdomen.