Many people associate the concept of "pumping the press" with the usual twisting. This exercise has been proven for decades and, with the right approach, actually allows you to keep your abdominal muscles in good shape. However, when there is only a month left before the beach season, and you just need to find a flat stomach and a thin waist, you need to act differently.
Cardio - the way to a flat stomach
Bulging belly and bolsters at the waist: These problems, of course, are not compatible with the concept of a flat, toned press. In this case, it is obvious that you have excess fat. Unfortunately, it is not uncommon for many to make the serious mistake of doing a lot of crunches, leg raises, and other abdominal exercises in the hopes of gaining a thin waist. The fact is that it is impossible to lose weight locally in only one problem area. If you want a leaner abs and slimmer waist, lower your body fat percentage. The best way to do this in a month is through cardio. It is best to exercise on an empty stomach (if there are no heart problems), or after strength training. In these two cases, the body's glycogen stores are depleted, and fat begins to burn much faster. You will begin to lose weight very quickly, and your belly will acquire a beautiful shape.
Only after that can you really swing the press, choosing exercises depending on your anatomical features and physical fitness.
Effective statics
Traditional twisting in various variations (with a change in body position, with weights) is considered to be the most effective. With the right technique and enough reps and sets, these dynamic exercises will actually work. However, you will pump up your abs with static exercises much faster. Among them is the bar. You should focus on your toes and hands, straighten your back, suck in your stomach and stay in this position for as long as possible. As a result, the small abdominal muscles will be worked out, and your path to a flat stomach will be faster.
Pilates is no less effective, since in most exercises of this system, the abdominal muscles are almost always involved. Static exercises will help to visually narrow the waist, work out the abs and correct posture. A month of daily exercises of 20-30 minutes in the correct technique will be enough for you to transform your body.
The press is formed in the kitchen
Before you start working on the abs, you should realize that even the most effective exercises will have no effect if you don't eat well. Moreover, 70% of success in shaping a flat belly and a beautiful waist depends precisely on the food that you will eat during this period.
"Abs is formed in the kitchen" - you should take this rule as a basis. If your abdominal muscles are in good shape, but literally hidden under a layer of fat, you should not do your workouts more intense. First of all, adjust your diet. Keep in mind that the desired relief cannot be “pumped up”, it can only be “dried”. It must be remembered that this rule applies only if you actually have developed abdominal muscles, because otherwise even "drying" will not give you the desired result.
