General plan for training the press:
Primary Goal - Fat Burning
Target Muscle - Abdominal
Training Level - Beginner
2 days a week
Equipment Needed - Dumbbells
Designed for female gender
Description of the training of abs cubes in girls
It's time to work on a flat stomach! Add the diet described below and cardio training tips to this 8-week workout plan, and you can help your body build abdominal muscles and lose excess fat in the abdomen.
Perform these exercises 2-3 times a week after weight training. They can also be performed on days when there are no other workouts, or combined with cardio workouts.
Perform 3-4 cardio workouts per week for 20-30 minutes. Choose any type of exercise that you prefer: from walking and long distance running to swimming and cycling. It is important to remember that cardio workout should be enjoyable. If you don’t like something, then with a high probability you will miss classes. It really doesn't matter what exactly you do, because in any case, you burn calories. We only work on a flat stomach in the kitchen: most of the work is done by the diet.
You can do cardio first thing in the morning, at the weekend, or after weight training.
The right diet for a flat stomach
Just eating less is not enough. To look healthy, it is important to eat the right types of food and not to torment yourself with hunger. Many women get less protein and healthy fats, and tend to eventually become thin and their muscles remain weak.
Tips to improve your diet:
If you want to get rid of fat, reduce the daily amount of calories to 1800. Your goal is to lose 0.75-1.0 kg of fat per week. If you lose weight faster, you also lose muscle mass. The result is a lean but flabby body. So don’t lose weight too fast!
If you do not lose weight with this calorie level, reduce calorie intake to 1650 per day and after 2 weeks review your progress.
Make sure you eat at least 100 grams of protein per day. Protein helps you maintain, restore, and build muscle. Many women underestimate the amount of protein consumed per day, so it is worth controlling the intake of this vital macronutrient.
If you find it difficult to consume 100 grams of protein per day, think about protein supplements.
Useful Tips - A healthy diet is much more important than just the amount of calories and protein. Follow these tips to enrich your diet:
Healthy Fats - Make sure that 20% of your calories are healthy fats. Healthy fats are necessary for the proper functioning of the endocrine system, the brain, affect the loss of excess fat and much more.
Carbohydrates - Try to avoid white poison - white sugar and white flour. Instead, choose nutritious carbohydrate sources like oatmeal, rice, quinoa, fruits, and vegetables.
Press training program for girls
|The exercise||Number of approaches||Number of repetitions or duration|
|Twisting on the block||2-3||15-25|
|Side bends with dumbbells.||2-3||10-20|
|Twisting with legs on a bench (reps on each side)||3-4||20-30|
|Plank with legs on a bench||3-4||60 seconds|
|Lying torso (with a dumbbell on the chest)||3-4||20-30|
|Exercise type "chopping wood" (repetitions on each side)||3-4||10-20|
A press exercise that should not be performed by women
We all want a taut and embossed press. But did you know that there is an exercise that makes the waist more? Let's see how this happens.
We women spend a lot of time drawing up a training program in order to properly work out target muscle groups. We pay close attention to the selection of exercises, their periodization, frequency, intensity and pace. But when it comes to abs workout, we usually just do 1 or 2 of any exercises at the end of the workout and think that we are doing everything right. However, this is not always the case.
Make the following changes to your program and you can pump up the embossed press, while leaving the figure slim. Start now, because summer and the beach season are just around the corner!
Press exercise not to be performed
I believe that you would not want your waist to be wider. If so, do not bend to the sides with weights.
The "problem" of this exercise is that it is aimed directly at the oblique muscles of the abdomen. To understand why it does not suit us, you need to know the anatomy of the abdominal cavity and how its muscles function.
The oblique muscles of the abdomen are divided into 2 groups: internal and external. They originate from the lateral (lateral) part of the lower ribs and are attached to the crest of the pubic bone and the front side of the iliac crest. The oblique muscles are located on the sides of the body and help us rotate and bend it, and also support the spine.
Abdominal muscle anatomy
As a rule, oblique muscles are visible only when you start to lose fat. If you work on them with weights, they will become larger. And since they are located along the sides, the waist will appear wider. You probably would not want that.
It is important to note that leaning to the side with dumbbells alone is not a bad exercise. A lot of people love them, because they strengthen the core, and some athletes purposefully want to increase their waist size. But if you strive to make the figure look like an hourglass, then it is better to avoid this exercise.
Slim Waist Exercises
You can still do weight training on the rectus abdominis muscles (to get the cherished 6 cubes), but don’t do so with obliques. When working on the latter, it is better to stick to a larger volume (i.e. repetitions), which does not add muscle mass.
Here are some of my favorite exercises that will allow you to strengthen the core, but at the same time not increase the waist:
- Leg Lift
- Torso lift on an inclined bench with sideways turns
- Hanging legs
- Fitball elbows
How often do you need to train your abs?
If you regularly perform such complex exercises as lunges, squats, and deadlift, then do the bulk of the work on the press, because they actively use core and require stabilization of the body. But if you want to pump up a truly sculpted belly, then do one or two exercises from the list a couple of times a week.