Exercises for the press

Exercises for the press - a set of exercises?aimed at training the abdominal muscles (abdominal cavity). They are performed with a large number of repetitions, approximately 15-25 times per approach. This approach is caused by the fact that the main task of exercises is not to build muscle mass, but to achieve the maximum relief of drawing the abdominal muscles.

The main task when training the press is to get "cubes" on the stomach. The word "abs cubes" refers to the rectus abdominis muscle, which is semitrically divided into 6-8 cubes. Almost all exercises for the press should be performed with a rounded lower back. Performing exercises with an excessively straight back leads to excessive pressure on the back of the intervertebral joints of the lumbar spine and can cause lumbago or, more seriously, damage to the vertebra due to compression with simultaneous displacement.

Structure of the abdominal muscles

The abdominal muscles that receive a load when performing exercises include the following: 

• the rectus abdominis
• internal oblique
• pyramidal
• external oblique 

1. Twisting the torso on the floor

Affordable and effective exercise that loads the rectus abdominis muscles. To use the obliques more intensely, simply turn your torso this way and that, moving your right elbow toward your left knee and your left elbow toward your right.
In the jargon of bodybuilders, "twisting" is the approach of the pubis to the chest due to purposeful muscle tension.

Performed in a supine position, with your back on the floor. Place your hands behind your head. Raise your legs and bend your knees slightly. The hips are in an upright position, take a breath and lift the shoulders off the floor, while moving the knees towards the head and folding the torso. Pon the end of the movement to make an exhalation.

2. Sit-UPS

This exercise involves the hip flexors as well as the obliques of the abdomen, but it mainly develops the rectus muscles.

Performed in a supine position, with your back on the floor. Bend your legs. Press your feet to the floor. Hands behind your head: 
- take a breath and lift the torso, rounding the back, Return to the starting position, without lowering the torso to the floor;
- at the end of the movement to make an exhalation.
Repeat the movement until you feel tired abdominal muscles.

Options:

1. For better stability, ask your partner to hold your feet, pressing them to the floor.
2. to facilitate the exercise, extend your arms forward.
3. For intense exercise do the exercise on an inclined Board.

3. Sit-UPS have the gymnastic wall

Aneffective exercise that develops the rectus abdominis and, to a lesser extent, the internal and external obliques.

Performed in the supine position. Torso on the floor. Bend your legs. Feet hook on the crossbar of the Swedish wall, so that the hips are positioned vertically. Hands behind your head: 
- take a breath and lift your torso as high as possible, rounding your back, then return to the starting position;
- at the end of the movement to make an exhalation.

If the torso is moved away from the Swedish wall, and the feet are fixed lower, this will allow you to make movements of greater amplitude and involve the hip flexors (the iliopsoas muscle, the rectus femoris muscle and the broad fascia tensor).

4. Folding the torso with the lower leg on the bench

This exercise focuses efforts on the rectus abdominis muscles, especially on their upper parts. If the torso is positioned further away from the bench, it will make it easier to lift it by reducing the iliopsoas muscles, straining the broad fascia and straight thigh muscles.

Performed in the supine position. Torso on the floor. Shins on the bench. Hands behind your head: 
- take a breath and lift your torso up, lifting your shoulders off the floor, rounding your back, trying to touch your head to your knees;
- at the end of the exercise, exhale.

5. Sit-UPS on incline bench

The movement can be performed with multiple repetitions in both directions, or only in one direction. In both cases, you need to focus on muscle sensations. To do this, it is not necessary to excessively increase the slope of the bench.

The exercise is performed in a sitting position on an inclined bench. Feet under the rollers. Hands behind your head (or on your hips). Bend your knees to take the load off your lower back: 
- take a breath and tilt your torso about 20°;
- lowering the torso back, hunch your back, as if laying out the lower back on the bench to focus the tension on the rectus abdominal muscles (the head should be lower than the legs) - do not touch the back of the bench!;
- to make the exhalation at the end of the movement. 
- lift your torso and try to reach your knees with your chin. This exercise should be performed with multiple repetitions.
Option: to move part of the load on the oblique abdominal muscles, you can alternately make turns of the trunk in one direction, then in the other direction with each successive repetition.

6. Lifts torso on a vertical bench

A very effective exercise for developing the rectus abdominis muscles. It also engages, but less intensely, the obliques.

Secure the feet under the soft rollers, keeping the torso in the air. 
Put your hands behind your head or cross your chest:
- take a breath and lift your torso up, trying to touch your head to your knees. Follow the correct folding of the torso;
- at the end of the movement to make an exhalation.

7. Twisting the torso with the upper block

When performing this exercise, never use heavy weight, which prevents you from focusing on the work of the abdominal muscles.

Performed on your knees. Keep the neck of the upper block behind your head: 
- take a breath and roll the torso, bringing the sternum closer to the pubis, then return to the starting position;
- at the end of the movement to make an exhalation.

8. Folding the torso on the simulator

This exercise allows you to conveniently select and adjust the necessary weight to perform.

The exercise is performed in a sitting position on the simulator. Take the handles with your hands. Put your feet under the roller: 
- take a breath and curl the torso, trying to bring the chest closer to the pubis;
- return to the starting position;
- at the end of the movement to make an exhalation.

9. Leg lifts on incline bench

An exercise that works very effectively on the lower part of the press.

It is performed in the supine position on an inclined Board. Place your hands on the crossbar or handle behind your head: 
- raise your legs to an upright position, then lift your pelvis and try to roll your torso so that your head touches your shins.

At the first stage, when you lift your legs, the ileo-lumbar muscles, the broad fascia tensors, and the rectus femoris as part of the quadriceps are involved. 
In the second stage, when you lift the pelvis and fold the torso, the abdominal muscles are also involved, mainly the upper parts of the rectus muscles.

10. Lifts the knee into the fence

An exercise that develops the hip flexor muscles, primarily the iliopsoas, as well as the oblique and rectus abdominis muscles.

Put your elbows on the support. Press the lower back firmly against the back: 
- take a breath and pull your knees up to your chest, while rounding your back so that your abdominal muscles tighten more;
- at the end of the movement to make an exhalation.

Options:

1. for isolated work of the abdominal muscles, it is necessary to reduce the amplitude of movement, without lowering the knees below the horizontal level, while maintaining only a slight bend of the spine.
2. to make this exercise more difficult, do it with your legs straight. However, the sciatico-popliteal muscles should be elastic.
3. for additional isometric tension, you can hold the knees grouped at the chest for a few seconds.

11. knee Lifts in the vise

Thisexercise involves:

1. iliopsoas, rectus femoris, broad fascia tensors when lifting the legs;
2. the rectus abdominis and, to a lesser extent, the obliques when you pull your knees up to your chest. For more isolated work of the abdominal muscles, do not lower your knees below the horizontal position.

Performed as follows:

- take hold of the crossbar and hang on to it;
- take a breath and pull your knees as high as possible, trying to bring them closer to your chest by folding your torso, then return to the starting position;
- at the end of the movement to make an exhalation.

12. Turns torso with a neck

The exercise can also be performed sitting on a bench, with your legs wide apart, keeping your hips still to direct the load only to the abdominal muscles.

Performed in a standing position. Legs apart. Put the neck on the trapezius muscles, at the back of the deltoid muscles, without pressing the neck too hard: 
- turn the torso from side to side, keeping the pelvis in a fixed position (thanks to the isometric contraction of the gluteal muscles). 

13. Side bends of the trunk while standing

The exercise concentrates the load on the oblique abdominal muscles, especially on the side that bends, and also to a lesser extent involves the rectus abdominis, deep back muscles and square lumbar muscles (muscles that attach to the 12th rib, transverse processes of the lumbar vertebrae and the iliac crest).

- take a breath and tilt your torso in the opposite direction from the dumbbell. Return to the starting position or continue moving further by inertia.
Do an equal number of repetitions of the exercise, changing hands with a dumbbell in each approach, without taking breaks.

14. Rotation of the trunk while standing on the treadmill "Twist"

This exercise primarily involves the external and internal obliques of the abdomen, involving the rectus abdominis as well.

Performed in a standing position on a rotating stand. Grab the handles of the simulator: 
- rotate the pelvis from side to side, trying to keep the shoulders still throughout the exercise.
Bend your knees slightly, shifting the center of support not on your toes, but on your heels, which do not detach from the rotating stand, in order to avoid the risk of sprains, controlling all movements.

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The illustrations for the article are taken from the book "Anatomy of strength exercises"by Frederick Delavier.