Exercises for a straight abdominal muscle

The straight muscle forms the front wall of the abdomen, so without regular loading on it, it is impossible to reduce the waist and strengthen the press.

In order to speed up the process of losing weight and get a slender figure, there is a special set of exercises for this group of muscles.

Straight abdominal muscle: where is, for what answers, how to strengthen ^

The straight muscle of the press is located along the entire length of the abdomen, and in the middle it is divided into two parts: the right and the left. Its edges are fastened to 5.6 and 7 ribs, and the lowest point is in the pubic region. Thanks to the so-called jumper from the tendons, dividing it into 3-4 parts, with regular training there are all known "cubes".

The basic functions of the rectus abdominis muscle are:

• Pulling the trunk to the hips and vice versa;
• Forming a beautiful posture;
• Protection of internal organs;
• Pelvic inclination;
• Stabilization of intra-abdominal pressure.

In order to pump simultaneously straight and oblique abdominal muscles, you need to systematically perform special exercises with emphasis on pulling up the legs and twisting.

In what diseases can not the pump press:

• Tumors of the pelvic organs;
• Hernia;
• Problems with eyesight;
• Unstable intracranial or blood pressure( load limit);
• Diseases of the gastrointestinal tract.
• Girls are not recommended to go in for sports during menstruation;this can lead to increased bleeding.

To perform the exercises you will need a gymnastic ball, dumbbell and crossbar, which can be fastened above the doorway in any room.

Tips for beginners and experienced:

• You can eat at least 2 hours before the start of the workout, and there is also no need to overeat after classes - just a light snack;
• To avoid dehydration, always carry mineral water without gas;
• Even with mild indisposition, it is better to postpone the care to recovery;
• For the most effective, you should make yourself a menu of sports diet, removing all fats from it, leaving a minimum of carbohydrates and saturating it with protein products.

Straight abdominal muscle: exercises, consistency and execution rules ^

Exercise 1 - Sitting on a chair

• Sitting on the edge of a hard stool;
• Pull the straight legs forward, and both hands are bred on the sides;
• At the inspiration we begin to pull up to the chest a bent left leg;
• Exhale, at the same time we accept the starting position( IP);
• Do the same with the right foot;
• We implement 2 approaches 10 times.

Exercise 2 - Lying on the floor

• We lay on the back, hands are bred in different directions;
• Inhale and pull your right foot to the chest;
• After exhalation, exhale, return to the FE;
• We repeat the same with the right foot, alternating all the time side;
• Doing 20 times.

Exercise 3 - Mahi with your legs

• Sit down on the very edge of the chair, hold your hands behind its side backs;
• Maximize the left straight leg, do not bend;
• Do the same with the right foot;
• Repeat 10 times.

Exercise 4 - Pulling up the legs

• We occupy a horizontal position, we hold hands at the seams, we rest on the floor with our hands;
• Slowly raise the bent legs, reaching the middle - straighten and point upwards;
• Perform in the reverse order;
• We repeat these actions 20-30 times.

Exercise 5 - Raising the legs behind the head

• We lie on the back, we rest on the floor with our hands, keep our legs straight;
• Smoothly we try to throw both feet by the head, touch the socks of the floor and go back, and so 10 times.

Exercise 6 - Lifting the legs while sitting

• We sit on the floor, resting on it with our hands;
• Pull the left leg as high as possible, then lower it and do the same with the left limb;
• We perform 10 times, alternating sides.

Exercise 7 - With a gymnastic ball

• We lie with our backs on the ball, our hands are in front of us parallel to the body, our legs rest on the floor;
• We begin to raise our legs upward, without changing the position of the hands;
• Repeat 10-20 times.

Exercise 8 - With dumbbells

• Accept the horizontal position, hands with dumbbells straighten and hold from behind;
• We lift our legs, try to strain the abdominal muscles as much as possible;
• Hold the limbs for a few seconds in the air and lower them down;
• The number of repetitions is unlimited.

Exercise 9 - Flies on the

• horizontal bar With both hands, grab the crossbar from above;
• Raise the legs at a right angle, then bend and pull to the chest;
• We repeat 10-15 times.

Exercise 10 - Tilting back on the stool

• We sit on the stool, with our toes we cling to the cabinet or the battery;
• We bend our back as much as possible, preferably touch the head of the floor;
• We return to the IP, we still do 8 to 9 times.

Exercises for a straight muscle: results, feedback, video ^

The speed with which results appear depends on the level of physical training and individual structure of a person. As practice shows, men are much quicker to achieve the appearance of cubes than women, even if they are engaged on an equal footing. On average, the relief of the press becomes more pronounced in 3-5 months of regular training, but nutrition is of no small importance.

While maintaining a sports diet, it is recommended to drink more water and natural juices. Cottage cheese, boiled eggs, meat and other protein-containing foods must necessarily be in the daily diet.

Feedback on exercises for the direct muscle of the press of our regular readers sent to the editorial office is also very positive:

Anatoly, 30 years old:

"I have been doing the whole complex of 10 exercises for six months already, and the results are now quite noticeable! Finally there are outlines of treasured cubes, soon I will achieve the ideal press! "

Irina, 27 years old:

" Of course, it's a bit difficult to perform all 10 steps in order, but I do everything in a little bit, i.e.no more than 1 approach for each of them. So far I'm new and I do not want to abuse loads. "

Oleg, 33 years old:

" I would still advise you to focus on the leg lifts, since the horizontal bar is more intended to strengthen the lower abdominal muscles. In general, the complex was correct, but I would have removed a few exercises, and they would have been replaced by others more effective. "

Related videos: Exercises for the rectus abdominis muscle ^