Toning the muscles of the press: 25 best exercises

It is necessary to recognize that the basic exercise on the press is not the most exciting and enjoyable in execution. Moreover, while a simple lifting of the trunk, which is performed by absolutely everyone, is not always the most effective way of influencing the muscles of the press. If you are bored with lifting your torso, it's time to look at other exercises that are much more interesting, unusual, and also effective when working with the muscles of the press.

Hands behind the head in the supine position

You need to lie on your back, raise your legs and bend them in your lap, and then raise your hands. Then, put your hands behind your head, and then lift them to their original position. If necessary, use dumbbells. For one approach, it is recommended to do about 15 repetitions, but you can adjust to your current state, increasing or decreasing this amount.

Circles using the ball

Take the ball in your hand and stand so that your feet are on the width of your shoulders. Raise the ball and start to describe the circles in the air. Scroll the ball eight times in one direction, then change direction and repeat. A printed ball is something that you should definitely acquire if you want to perform effective exercises both on the muscles of the press and on other muscle groups. In this case, you need to do as wide circles as you can, without bending your back.

Transfer of ball

Lay down on the floor, pick up a gymnastic ball, raise your hands with the ball above you, and raise your legs. After that, lower your arms and legs in opposite directions and hold them over the floor. Cut them again, but this time, hold the ball between your legs, not in your hands. Lower your arms and legs again, holding the ball with your feet. Then again, remove your hands and feet and again pass the ball from the legs to your hands. Repeat 10-20 times, depending on your physical condition.

From the "table" to the "swing"

Go to the floor and place your hands next to you. Lean on them and on your feet, and then bend your knees and raise the pelvis so that you make a "table" out of your figure. Hold in this position, and then go back to where you started, but do not go down to the floor, but stay on your hands. You need to stay in this position for some time, and then raise the pelvis and repeat what you did before. Do 12-15 repetitions of the exercise, and only then return to the original position, dropping the pelvis and legs on the floor.

Russian turn in sitting position

Sit on the rug, pull your legs to yourself, bending them, turn your back slightly. Take in the hands of the weighting agent and begin to turn the upper part of the body in turn in different directions. Turning in two directions counts as one repetition, and for one approach you need to do at least sixteen repetitions.

Flutter Kiki with gymnastics tape

Sit on the floor, put the knobs of the gymnastic tape on your feet, then lie on your back, and lift your feet up and pull the tape. After this, start lowering your legs in turn, as if doing a "scissors". Every time your right foot goes down, count one repetition. You need to do 10-15 reps before you take a break. If you want to complicate the task, lower your legs lower at a more acute angle. So it will be more difficult for you to hold them, and the muscles of the press will work more actively. The number of repetitions does not change from this.

Plank on elbows

Go down on the mat face down, then lift the body so that the hands are left on the floor to the elbow. Keep your back straight and hold this position for about half a minute.

Deviant camel

Get on your knees, pick up the weight and press it to your chest. After this, lean back, while keeping your back straight. Return to the original position on your knees and repeat.

Dead beetle

Lay down on the floor, raise your legs, then bend them in the knees so that an angle of ninety degrees is formed, put your hands in them. On the exhalation, straighten the right arm and right leg so that they are parallel to the ground. Take the starting position and do the same for the other side.

Rolling in standing position

Put your hands in the gymnastics ball, take such a position that your back is straight. After this, lean forward, allowing the ball to roll under your weight, then use the muscles of the press to return to its original position.

Corkscrew

Raise your legs so that they are at an angle to the floor, press them and move them together. First, transfer them to the right side, hold, and then go back to the starting position and repeat for the other side.

Plank and turns

Stand in the bar, picking up dumbbells. Raise one hand to the ceiling, turning your whole body. Hold in this position, go back to the original, and then repeat for the other side.

Stand on one leg

Stand on one leg, tilt the body forward and pull both hands forward so that the body and arms are parallel to the floor. To hold the balance, pull the other leg back so that it is parallel to the floor.

The harvester with the ball

Stand up straight and spread your legs wide. Raise the ball in one direction with both hands and then move in the opposite direction as if you are chopping a tree. Go back to the starting position and repeat for the other side.

Scissors

Lie down on the floor, lift your feet vertically to the ceiling. Then lower one leg so that it is a centimeter from the ground and parallel to the floor. Raise your foot and repeat for the other.

Slopes in the side

Take the dumbbell with both hands and lift it above your head. Slowly bend to the right, stay for a while, then lean to the left.

Bird Dog

Stand on all fours, your back should be flat, and the press tight. Raise and extend the right arm forward, while at the same time pull the left leg back. Go back to the starting position and do the same by changing hands and feet.

Plank on the ball

Stand in the bar by putting your feet on the gymnastic ball. Then slowly roll it up to yourself, lifting the pelvis upward until your body forms an angle of 90 degrees. Then go back to the starting position and repeat.

Plank with the change of hands and feet

Stand in the bar, then lift and pull forward the right hand, lift and pull back the left leg. Hold in this position, then go back to the original and change your arms and legs.

Plank with a jump

Stand in the bar, and then in a jump, pull your legs forward and to the right. Jump back to return to the bar, and then repeat to the other side.

Side lath on elbow

Stand in the side bar, leaning on the elbow, the other arm bend at the elbow. The elbow of the hand that is on top, lower down the arc, and then return to the position from which the exercise was started.

A dog looking down

Take the pose of the dog looking down. Immediately after that, transfer all your weight to your hands and hold the left knee to your face, then lift one of your legs up as far as possible. Then lower it so that you can take the position from which the exercise started. The next step is to fulfill the same conditions for the opposite leg.

Alphabet with a ball

Take the ball in hand, stand up straight, legs spread widely. Pull the ball in front of you in your hands and start writing with it in the air letters of the alphabet. You can gradually make letters more and more.

Pose of the skier with turns

Stand in the pose of a skier, taking a dumbbell in one hand. Start lifting the dumbbell, bending your arm at the elbow. Do this for half a minute, then change your hands.

Mill

Take two dumbbells, one for each arm, stand flat, legs spread wide. Lean and lower one dumbbell to the leg, moving your pelvis in the opposite direction, the other hand needs to be lifted over your head. Then you need to do the same, but in the other direction.