The abdominal muscles, which form the abdominal wall, not only protect and support the internal organs, but also shape the posture. In order to pump them up, it will take a lot of effort, because this type of muscle belongs to endurance, and therefore each workout should consist of a large number of exercises.
Instructions
Step 1
In the event that you do not have the opportunity to engage in special simulators, train at home. So, exercise number one: clasp your hands behind your head, take a lying position, bend your legs at the knees. Raise your upper body so that each time your elbows reach your knees. At the first stages, it will be enough to perform 10-15 exercises, gradually they can be increased to 30, 40, 50, and so on. The main thing is not to take on too much load, otherwise you will get, at least, muscle stretching of the entire relief press. In addition, train regularly: it is better to do a little every day than to do, say, 60 exercises at once a week. Over time, you can also accelerate the pace of your workouts (that is, try to do each set in one minute).
Step 2
Exercise two: lie on the floor and slowly raise your legs up to an upright position. With this technique, you can no longer strengthen the upper, but the lower press. True, it is much more difficult to pump it, since the initially trained muscles in this area are almost absent. By the way, when you lower your legs to the starting position, do it slowly, in no case abruptly. Repeat the exercise for a start 8-10 times. It is quite possible to complete 2-3 approaches in one lesson.
Step 3
Now take the lying position again. Clasp your hands behind your head, bend your knees at the same time and raise your back, that is, try to reach your knees with your elbows (you can touch your left knee with your right elbow and vice versa). This will develop the lateral abdominal muscles, but the main load will still fall on the upper and middle muscles. Do the exercise 10 times.
Step 4
Do not forget about the oblique muscles. There is a special exercise for them: lie on your back, bend your legs at the knees, keep your feet together. Next, tilt your legs to the side (press them to the floor as close as possible), hold your hands behind your head and lift your back off the floor as high as possible (unlike your legs, it should not deviate to the side). Make sure that the load falls on the press, and not on the muscles of the neck.
