Abdominal exercises for men: preparing for the beach correctly

The need for abdominal training

Powerful abs on the stomach look very attractive, and powerful core muscles provide good support to the spine. This is why many instructors recommend starting strength training with exercises for the back and abs.

The image shows the structure of the abdominal muscles

If the core muscles are poorly developed, working with heavy weights can lead to problems with the spine. Developed torso muscles will help avoid such problems. First of all, for this, of course, you need to work your back, but a strong press won’t hurt either.

In addition, as you know, the body must be developed harmoniously. In this article you will find effective exercises that you can perform without leaving your home.

In order to make beautiful cubes, it is not at all necessary to work out in the gym and use a variety of exercise equipment. Moreover, the best and most effective abdominal exercises require virtually no equipment. All you need is a flat surface to lie on with your back and desire.

How it works

Each of the proposed sets of exercises is a mini-set of circuit training that you can do after the main program. This system is designed to activate the maximum number of muscle fibers as quickly and efficiently as possible.

So, you need to perform all four exercises in order, observing the specified number of repetitions and rest time. The first exercise of each complex is the most difficult. Then they gradually become easier as the number of repetitions in each exercise increases. This helps to work your abs more intensely, increasing the load and time on the muscles, which is the key to stimulating muscle growth. Having completed the last exercise, rest for a specified amount of time and repeat the entire complex. In total, you will have three such circles.

Scientific research

The American Council on Exercise (ACE) commissioned research to identify the most effective ways to work out the abs among the many common ways. At the Biomechanics Laboratory at the California Institute in Sacramento, Peter Francis and Jennifer Davis identified which loads have the most powerful impact on the abdominal muscles.

The experiment involved 30 healthy men and women aged 20 to 45 years who exercise regularly or occasionally. All abdominal loads were administered to the subjects in a random order.

A total of 13 exercises were studied. Using an electromyograph, scientists measured the electrical activity of muscle fibers during each exercise. The impact of loads was recorded separately on the rectus abdominis and separately on the oblique abdominal muscles. The degree of associated tension in the thigh muscles was also recorded. The measurement basis (for 100% load) was taken using ordinary twisting. The effectiveness of the others was determined in relation to them.

Exercises with a tourniquet and on the Ab Rocker machine were not included in the table, since they showed lower results than regular crunches.

Strengthening your lateral abdominal muscles with cable crunches or the Ab Rocker is worse than traditional crunches. They are not included in the table.

Analysis of electromyography data confirmed the view that each person performs exercises differently. And the same exercise does not work equally well for everyone involved. Therefore, for training with the best results, Dr. Francis recommends choosing several top options, testing them on yourself and taking those that tightly load your abs.

The structure of the abdominal muscles (abdominal muscles)

Now they say that these are the core muscles. It is they, in company with the thigh, buttocks and many smaller muscles, that form the muscle corset.

The abdominal muscles are involved in:

• Formation of posture, body position;
• How the internal organs are held and protected;
• Condition of the abdominal wall.

And regardless of whether you have abs or not, you have all these muscles. Just in different states. So, here they are, abdominal muscles, abdominal muscles:

• Straight,
• Transverse,
• Oblique – external and internal.

Important: the set is the same for everyone, but there are some differences in the structure.

So let's look at each in detail.

Straight – Musculus rectus abdominis

Long and flat, its bundles are interspersed with three to four transverse tendon bridges. It starts from the sternum, then goes throughout the “tummy” and attaches to the pubic bone. It is she who is responsible for the elastic, sculpted abs; she is the easiest to pump up if you get down to business. There is a layer of connective tissue in its center that divides this muscle into two halves - right and left. And when all this luxury is free from fat, then three or four transverse tendons create those same cubes.

What the rectus muscle can do:

• Twist the body at the waist - “upper press” (bringing the pelvis and chest closer together);
• Raise the pelvis, fixing the chest;
• Increase intra-abdominal pressure by performing basic exercises;
• Exhale, lowering your ribs.

P. m. is distinguished by high lifting force. And it is also the most powerful spinal flexor. That is, when we, having fixed the chest, contract the rectus muscle, we raise the pelvis, and do not lower the torso. This muscle is designed in such a way that all its parts are endowed with their own innervation and can contract in isolation. Here's what's important to consider when training.

A selection for beginners

Crunches

You can’t lift your lower back off the floor, watch your technique

This is the most popular abdominal exercise that most exercisers do incorrectly.

You need to lie on your back, bend your knees and place your feet on the floor. Your arms can be folded on your chest or behind your head.

As you inhale, you need to twist your body, lifting your shoulders off the floor and stretching your chest towards your pelvis. As you inhale, you must slowly return to the starting position.

Most of those who try to do this exercise, instead of twisting the body, in which it seems to break in half at the level of the lower ribs, do sit-ups with a straight back. Don't repeat their mistakes.

Reverse crunches

Unlike the previous exercise, reverse crunches primarily load the lower abdominal muscles. You need to lie on your back, keeping your legs straight and arms extended along your body.

Inhaling, lift your legs straight up. Stay in this position for 1-2 counts. As you exhale, slowly return to the starting position.

Try to keep your legs as straight as possible

Scissors

Despite the fact that this exercise is perceived by most athletes as feminine, it allows you to work out the abs very effectively and is great for men.

Starting position: on your back, legs straight on the floor. Raise your legs slightly up and begin to perform horizontal movements that imitate the work of scissors - first, the legs diverge to the sides, then they are brought together so that the right one is above the left.

After this, they move apart again and converge so that the left one goes above the right one. Do 3-5 approaches.

Complex for experienced and beginners

Before choosing exercises, you need to determine the main purpose of the exercise.
If a man wants to lose weight and remove fat deposits from the abdominal area, he needs to combine anaerobic exercise with intense training. The movements are repeated at a fast pace; to achieve optimal results, you need to do at least 15 movements in 2 or 3 approaches. Ideal abs require increased physical activity and a balanced diet. If the goal is to gain beautiful relief and build muscle abs, you need to use different tactics. The complex is made up of alternating static and dynamic exercises. Movements are performed slowly, with tension. The number of repetitions decreases, but the amplitude increases to the maximum. An indispensable detail is weights. Squats and crunches are performed with a barbell or dumbbells; when lifting the legs, special weights are used.

The set of exercises includes:

• crunches (straight, diagonal, on a bench or machine);
• hanging leg raises;
• leg lifts from a lying position;
• lifts with emphasis on the elbows;
• bends and turns with dumbbells or a barbell;
• simple and side plank.

Direct, lateral and reverse crunches will help you create beautiful abdominal relief.

A selection for athletes

Cot

Starting position - lying on your back, straight arms extended above your head. Twist your body, raising your arms and legs and bringing them together, hold in this position for 1-2 counts. Return to the starting position.

Lowering your legs

Starting position - lying on your back, arms extended along the body. Raise your straight legs up to an angle of 90-45 degrees, and then lower them down as slowly as possible.

Pelvic lift

Starting position - lying on your back, the left leg is bent at the knee and the foot is on the floor, the right leg is thrown behind the left so that its shin rests on the thigh of the left leg.

Crunches on the horizontal bar

If it is difficult to do the exercise with straight legs, you can bend them at the knees in the first stages

Starting position - hanging on the horizontal bar with a straight grip. As you exhale, quickly, but without jerking, lift your straight legs up, fix this position for 1-3 counts.

As you inhale, slowly lower your legs to the starting position.

Plank

Separately, it is worth mentioning the bar. This is a static exercise to strengthen the core muscles, which works well not only the back, but also the stomach.

There are various options for planks, but the basic one can be considered one in which the athlete rests on the floor with his feet and hands (beginners can place not only their hand, but their entire forearm on the floor).

Using a plank is impossible to create six-pack abs, but it will help tighten your stomach. As a result, he will look much slimmer.

The plank should definitely be included in the training program along with the above exercises for working out the abs.

Cardio exercises for male abs

To get abs in 30 days, you must include cardio in your training course. Pumping up the press alone will not give any effect. Yes, the abdominal muscles will strengthen, but the layer of fat will not allow you to see it. The approximate proportion of cardio loads for the appearance of results is from 40 to 60 minutes a couple of times in 7 days. Similar exercises are brisk walking, climbing stairs, jogging, jumping, cycling, etc. – can be carried out every day without problems. So, getting up early, you can go to work on foot, instead of taking the elevator - go up the stairs. This is on weekdays. On the weekend, a great option would be to go for a bike ride closer to nature. Two in one – regular exercise and a pleasant pastime.

How to draw cubes on the stomach?

Contrary to popular belief, in order to see powerful abs on your stomach, it is not enough to simply pump up your abs.

The above exercises will work the rectus abdominis muscle. But it will still be hidden under a layer of fat, which is deposited primarily in the abdominal area.

Removing these fat deposits is a difficult task. In order to achieve success, you need to normalize your diet and regularly conduct fat burning workouts.

Nutrition

The ideal basis of the diet for those who want to “get dry” while removing belly fat is protein foods (meat and fish), as well as vegetables and cereals. You should exclude fast carbohydrates, foods with a high glycemic index and fatty foods - flour, sweets, sausages and the like.

In this case, it is necessary to ensure that the number of calories consumed during the day exceeds the number of calories consumed with food.

Transitioning to an active lifestyle will help increase energy expenditure. In addition, to achieve results faster, you should include fat burning training in your program.

Workout

Traditionally, cardio training is recommended as the main way to burn excess fat. In the gym, you can exercise on any of the cardio machines - an exercise bike, treadmill, elliptical or any other.

There are also exercises for home cardio training, which do not require special exercise equipment or sports equipment.

When performing the plank, you need to monitor the position of your back and pelvis

Regularly performing abdominal exercises, normalizing your diet and training aimed at burning fat will definitely bear fruit - your stomach will become toned, and powerful rectus abdominis muscles will appear on it.

The main thing is perseverance, which will help you adhere to all the recommendations given month after month for many years.

How to organize the process when pumping up the press?

To pump up your abs in 30 days, it’s rational to create a table. For men, this will be a suitable option, since the algorithm of actions will always be before your eyes. You can create your own table or use numerous ones presented on the Internet. At the same time, do not forget that the loads must be rationally distributed. It is necessary to give time for rest - muscles are not made of iron. A good option would be high-intensity loads for three days, then one day of rest, and so on throughout the entire period.

Pumping up your abs in 1 month is a difficult task. Obtaining results is possible only with a systematic approach to training. In addition to abdominal exercises, regular cardio exercise, a balanced diet and sleep schedule are necessary. In this case, it is very likely to have good results after 30 days.

"Bicycle" - a safe exercise for the spine

One of the important exercises for the press is quite simple and familiar to us from childhood.

Exercise "Bicycle" - an effective way to work all the abdominal muscles

Technique:

1. You need to lie on your back so that your buttocks and back are pressed firmly against the surface.
2. Raise your legs and make sure there is no arch in your lower back. This is important because it is not safe for the spinal discs; the back tries to reduce the load on the abs, and this reduces the effectiveness of the exercise and injures the spine.
3. Hands behind head.
4. Next, the exercise can be performed in three versions: classic, easy and complex.
5. The classic method is as follows: arms folded behind the head, both legs bent at the knees and pulled towards the stomach. After a deep inhalation, exhale, extending your right leg without touching the floor, and turning your body slightly to the left, try to touch your right elbow to your left knee. You need to exhale at every step, this increases the effectiveness of the exercises
6. Returning to the starting position, you inhale and repeat on the other side.
7. This method will work both the oblique and rectus muscles. But if it's hard, you can make it easier and do an easier version.
8. To do this, place your hands along the body (or put them behind your head), pull your legs up and inhale and exhale straighten the first leg, return it, then stretch out the other. Without rotation, the lateral muscles are not actively engaged, but are still partially active
9. Due to the fact that there is no rotation, the work of the oblique muscles is much less. However, you will perk up a little, which will increase the tension in your muscles.
10. Also, this exercise can be difficult if you pick up dumbbells, weights, a ball, or something else.