I think you have seen those beautifully looking press cubs on fit people’s pictures. If you are looking to burn belly fat and build the same ab of a dream yourself, then you have come to the right place. In this post, I will tell you what is the best exercise to lose belly fat.
To enjoy the so much desired cubes on your press, you first need to pay close attention to your nutrition. It really depends on your diet how your press is going to look.
Secondly, it is necessary to perform exercises, but not necessarily only on the abdominal muscles.
If you do not train predominantly abs, then exercises designed for the legs, back and other large muscle groups will have an effect, and the abdominal muscles will also be in good shape.
It is definitely worth noting that you shouldn’t come to training sessions when you are stressed.
Exercises performed in a stressful state are absolutely useless since you will not be focused on the exact implementation of the exercise.
I highly recommend you to have a good rest before the workout, be in a good mood, and then you will definitely achieve the desired result.
Another thing that I would like to point out is: do not focus that much on the number of completed repetitions, rely only on your feelings.
When you begin to feel your muscles, how tensed they are and how they work, only at that moment begin to count the number of repetitions in your set.
You can do 5 sets in 20 repetitions, or you can do 3 sets in 15. Most likely, the last option will be much more effective for your muscles, since in this case you was maximally involved in the process and did not let yourself or your muscles relax.
As for the technique of execution, I want you to remember one thing: any exercise on the abdominal muscles should be done while exhaling and drawing the stomach inward. This will considerably improve the effectiveness of each exercise.
Best Exercises For a Beautiful Ab
It is a mistake to perceive the abs only in the form of a rectus muscle located on the front surface of the abdomen.
There are internal abdominal muscles, oblique and transverse abdominal muscles, lumbar muscles and many others. In fact, you can’t pump up the press without a comprehensive development of the entire musculature of the body.
For training various types of muscle fibers of the abdominal muscles, the program includes and combines both dynamic exercises with movement and repetition (twisting, cycling), as well as motionless exercises in which you need to stay in a certain position for a few seconds, creating a static load on the muscles of the body (different variations of the Planck exercise, as well as Stomach Vacuum).
Such an approach to training will not only develop the strength of the abdominal muscles but will also form a dense muscle ring encircling the entire body – that is, it will reduce the circumference of the waist and make the cubes more noticeable.
It is extremely important to pay attention to the correct execution of the exercise. Very often, abdominal exercises are performed fundamentally incorrectly, and the load from the abdominal muscles is transferred to the secondary muscle groups (for example, to the legs or to the lower back).
The most important point is the conscious ability to engage the muscles of the press in the work. In the end, this is what makes the exercises on the press to be effective.
Otherwise, repetitions will be performed exclusively due to the muscles of the legs and lower back, and not the press. Unfortunately, this will only provoke pain in the neck and lower back, and will not help to pump abs quickly.
Exercise#1. Twisting (Crunch)
Twisting is often believed to be the best abs exercise. When you do twisting exercise, it trains the upper part of the press.
The meaning of any ab exercise is to involve exactly the abdominal muscles – for example, the oblique muscles of the abdomen.
When twisting, you should feel the abdominal muscles, not the back, legs, or any other parts of the body. Only in this case, you will be able to achieve the cubs in your ab.
How to perform the twisting exercise correctly?
Step1. Lie on the floor on your back, bend your knees, feet on the floor. Fold your hands behind your head. Tighten your abdominal muscles.
Step#2. Roll forward so that only the shoulder blades come off the floor.
Step#3. Exercise at a slow pace (an excessively fast pace of exercise clearly reduces the level of the abs muscles involvement). Do not strain your back, neck, or arms.
Step#4. If you still have a hard time doing this exercise with your hands behind your head, you can leave them lying along your body.
Exercise #2. Touch Heels Alternately
This exercise trains oblique abdominal muscles.
So, how do you perform this exercise? It is easy, just follow the next 4 steps!
Step#1. Lie down on the floor on your back. Bend your knees, feet should be on the floor and shoulder-width apart. Arms extended on the sides.
Step#2. Lift the body slightly and touch your right heel with the right hand.
Step#3. Return to the starting position, but do not lower the shoulder blades to the floor.
Step#4. Now touch the left heel with your left hand. Perform this exercise 5 times on each side.
Exercise #3. Press Bike
Press bike is one of the most effective dynamic exercises for developing the muscles of the abdomen and body. The name of the exercise refers to the pedaling of the bicycle.
In fact, this is the movement that needs to be performed with your feet, while paying special attention to the conscious tension of the press muscles and the full feeling of involving the body muscles in the workout.
Press bike trains muscles of the abdomen, as well as back and hips. This exercise combines both static and dynamic elements.
The key here is with the correct performance of this exercise, both fast and slow muscle fibers of the press, as well as the internal muscles of the body, are included in the work. This allows you to develop and strengthen the abdominal muscles at the same time.
How to perform the press bike?
Step#1. Lie down on the floor, stretch your legs. Hands may be located behind the head or along the body.
Step #2. Lift your head, neck, and shoulders. Flatten your shoulder blades and straighten your shoulders. Raise your legs above the floor, bending them slightly. Start making circular motions as if you were riding a bicycle. Perform this exercise for 30 seconds.
Exercise #4. Folding Exercise
This awesome exercise trains both direct and oblique abdomen muscles. How you can do it?
Let’s see how you can perform it! 😉
Step #1. Lie down on your back, arms straighten up, feet together, legs straight.
Step #2. Start connecting your legs and body with your arms at the same time. Try to touch your feet with your fingertips.
Step #3. Get back to the starting position and reconnect your arms and legs.
Step #4. Strain your abdominal muscles throughout the whole exercise. Hands should be straight. Perform this exercise 7 times.
Exercise #5. Plank Exercise
The plank exercise is considered to be the best static exercise for the abdominal muscles.
Despite the apparent simplicity of this exercise, the plank exercise is really effective, targeting not only abs muscles, but also chest, hips, lower back, and legs. It is also a simple way to improve your posture.
The main goal of the plank exercise is to maintain the correct position for the maximum amount of time.
That is why the exercise is static, or motionless, and not dynamic, like most other ways to train the abdominal muscles.
Step #1. Take the position of the classic plank leaning on your elbows.
Step #2. If you already get bored with the usual classic plank is and it already seems like a very easy exercise, you can little bit complicate it. Remaining in the starting position, raise your legs alternately.
Step #3. Here is another kind of difficult plank exercise I recommend you to do: stay in the starting position, but now take your legs to the sides.
Step #4. Select any of the proposed variations of plank exercise and execute it for 30 seconds. If you can extend this amount of time from a minute to several minutes, even better!
Exercise #6. Side Plank
Side plank is another great dynamic exercise that involves oblique muscles of the abdomen, deltoid muscles, hips, chest, and buttocks.
Step #1. Take the position of the side plank with the support on the elbow. Place the other hand along the body.
One leg should be slightly ahead of the other. Tighten your abdominal muscles. Try to keep the body in such a position that the pelvis does not sag.
Step #2. You can increase your skills in the dynamic side plank. In order to ve able to do that, take the starting position of the side plank, while the legs should lie on the floor.
Step #3. Start lifting your body, at the same time tensing your abdominal muscles.
Step #4. Perform any of these two planks for 30 seconds. If you are able to extend this amount of time, even better for you!
Exercise #7. Side Plank with Twists
Side Plank with twists is another version of complicated plank exercise that trains oblique muscles of the abdomen, deltoid muscles, chest, and hips.
Step #1. Lie down on the floor on your right side. Lift up and lean on your arm. The palm should lie on the floor.
Step #2. Raise your left hand up.
Step #3. Then put your hand into the space between the floor and the right side. In this position, you must twist a little.
Step #4. Do this for 30 seconds. Then do the same exercise, lying in the starting position on the left side.
Note: It is extremely important to learn how to correctly execute the classic plank exercise, and only after that move on to complicated options because the compliance with the fundamental rules of its execution is what makes this exercise so effective.
Exercise #8. Twisting on an Incline Bench
In bodybuilding, twisting on an incline bench is a necessary part of the plan for a novice athlete and a mid-level athlete. Those who have enough hypertrophic press usually only pump it up with simpler exercises.
Powerlifters also do this exercise to compensate deflection in the spine that occurs due to squats with heavyweights.
This popular movement has a lot of subtleties. After all, most athletes perform it the wrong way, exclusively due to the quadriceps and jerks of the body. It is worth learning to do the twisting on an incline bench correctly, and you will feel the difference.
The Starting Position
Step #1. Fix the knees on the rollers of the bench for twisting. The bench should be adjusted so that the shins do not move away much from the cushions of the bench when lowering the body down.
Step #2. Press the buttocks to the surface of the bench.
Step #3. Tighten your stomach.
Step #4. Keep your hands behind your head.
Step #5. Lie back horizontally.
Step #1. As you exhale, contract your abdominal muscles.
Step #2. Bring the lower ribs to the pelvic bones;
Step #3. Pull in your stomach even more;
Step #4. At the peak point of contraction, linger a bit and then repeat again.
Technically, some people do a full climb rather than twisting. They lie on the bench and, due to the inertia and strength of the quadriceps, raise the body completely.
It is not advisable to perform this exercise in this way, because the press is not supposed to work more in this technique.
Please also note that it is not necessary to bend the lower back inward to increase the amplitude. This overloads the back and can lead to protrusions.
Try to follow the principle of “exhaling while in the effort.” Peak contraction at the upper point should be carried out when there is almost no air in your lungs.
It is important to not put too much pressure on the head with the palms. With too much pressure like that, displacement of the cervical vertebrae is most likely to take place.
Exercise #9. Leg Lifts in the Hang
Raising the legs in the hang is one of the most difficult exercises for the press. It requires the athlete to have a fully developed body in order to be able to perform this exercise: a strong upper part, muscles of the legs and core muscles.
It is at the same time one of the most popular exercises when it comes to the lower section of the abdominal muscle (lower cubes).
If to consider the hanging version of the exercise, in addition to the above muscle groups, you also use your forearms, shoulders and back to stabilize your position.
In modern gym clubs, there are special constructions – bars with a back, which are designed to perform similar leg lifts.
Look around in your gym room, you will surely find this equipment, lonely standing in some of the corners.
With regard to the execution technique, this exercise is not a complicated one, it just requires a certain level of preparation of the athlete, and step-by-step following the steps below.
Step #1. Go to the special equipment and hang on it – the grip is straight, arms straight at shoulder width or slightly wider. Keep your legs below and straight and slightly bent back. This is your starting position.
Step #2. Inhale, hold your breath and start raising your legs up to a 90-degree angle. Exhale as you complete this part of the movement.
At the endpoint of the trajectory, linger for 1-2 counts, then slowly and controllably return to the starting position. Perform the specified number of times.
If you want a maximum load on your abs muscles, here is what you can do. In the initial stage of the movement, when the legs rise to an angle of 30-45 degrees, the press strains isometrically, i.e. practically does not work, helping the hip flexor muscles.
Only after exceeding an angle of 45 degrees, the press begins to turn on actively and load qualitatively, taking over the main burden of raising the legs.
Thus, in order to continue to put pressure on the press, it is necessary to lengthen the amplitude of movement due to the maximum possible lifting of the legs. The latter is achieved due to the inertial supply up of the pelvis.
By diverting the legs at the start a little back and giving the pelvis up (more twisting the body), we create a ballistic moment.
All this allows you to throw legs high, lengthening the amplitude, transferring more work to the muscles of the press.
It is important to understand that when you straighten your legs completely, it will be extremely difficult for you to raise them above the horizontal, and therefore when bringing the pelvis to the body, keep your knees slightly bent.
The Bottom Line
Remember that a flat stomach always starts with a diet. If you want to quickly reach the cubes on the press, first of all, you should think about a diet that will allow you to burn fat that hides these cubes.
The body fat level for drawing cubes on the press is always individual – for some, it is 7%, and for someone, the press is noticeable even with 15% fat. Depending on this, the strategies for losing weight differ.
In order to remove a big belly, you need first of all a well-balanced and healthy diet, and if you want to increase the ab relief, you need to perform fat burning workouts.
In order to pump up the press, it is important to learn to control your abdominal muscles and use exactly them when doing exercises.
In simple terms, if you can keep the press consciously tense during twisting, this will greatly increase the effectiveness of the exercise.
Many people believe that “swotting” the press, in particular, performing 50-100 abs exercises will remove fat from the abdomen and show cubes.
In fact, no exercise on the press does not affect fat in the abdominal region (this is actually done through the diet), they only develop/strengthen muscle tissue and that is it.
Therefore, please don’t be under the illusion that an increase in the number of repetitions and a crazy burning sensation will help your cubes to show up.
As you can see from this article, there are plenty of exercises that could help you burn belly fat. If you have already tried any of them out, please share your experience in the discussion area below!
If you enjoyed reading my article and think there is someone else that might be interested in the topic, please do share it with your friends on social media.
Sending my best wishes to you,