“100 squats, 100 push-ups, 100 presses”: miracle or fake?

Choosing effective abdominal exercises is the basis of training at home. Ultimately, to pump up your six-pack, all you need is a mat to make the exercises more comfortable - abdominal training does not require machines or additional weights.

However, which of the many exercises is the best for pumping up the abs? Peter Francis, a professor at San Diego State University, set out to answer this question using scientific methods and determine the most effective exercise for the abdominal muscles.

// Best Ab Exercises - Research

It is traditionally believed that crunches are the best exercise for the abs. When performed correctly, all parts of the abdominal muscles are included in the work, and the main load falls on the rectus abdominis muscle, which is responsible for the formation of cubes. In particular, the upper press works the most - it is due to its force that the body is lifted upward.

In the above-mentioned scientific study¹ of the most effective abdominal exercises, crunches also served as a reference point. If the exercise score was defined as 200 units, then this exercise engaged the abdominal muscles twice as successfully as crunches (100 units). If the result was 50 units, then the exercise is twice as bad.

The mechanics of the study was that when performing certain exercises, the load in the upper, lower and lateral abdominal muscles was measured using electromyography equipment. A total of 13 top abdominal exercises were reviewed. The load in the thigh muscles was also assessed to determine whether the exercise was performed at the expense of leg strength.

// Types of abdominal exercises:

• classic crunches - on the rectus abdominis muscle
• twisting with rotation - on the oblique abdominal muscles
• leg raises - lower abs

How to train your abs correctly?

Let us remind you that the best abdominal training strategy is to develop neuromuscular connections. You should feel that the abdominal muscles are fully involved in the work when performing the exercise, and the load does not transfer to the leg muscles or lower back. You should also be able to maintain a conscious tension in your abs both during the workout itself and throughout the day.

In the material on abdominal exercises for beginners, Fitseven considered basic movements, with the study of which it is recommended to begin training the abdominal muscles. Remember that the best exercise will be the one that you can perform correctly and with full sensation of your abs - ultimately, this is what will determine effectiveness.

Side effects

During the use of a medicinal drug, adverse reactions may be observed, the list of which includes dizziness, increased fatigue, insomnia, anxiety, depression, convulsions, abdominal pain, vomiting, decreased activity and upper respiratory tract infections, decreased hemoglobin levels, peripheral edema, allergic reactions, anemia, lower back pain, myalgia, rapid heartbeat, marked decrease in blood pressure.

Rating of the best abdominal exercises

Below is a comparative study of the best abdominal exercises. Note that although the primary goal was to determine effective exercises for both the rectus abdominis muscles and the lateral abdominal muscles, the result turned out that only well-trained people can isolate a certain area, while this is practically inaccessible to beginners.

// Top exercises for the rectus abdominis muscle

// Top side press exercises

How was the effect of the exercise determined?

A total of 30 athletes with a good level of physical fitness participated in the study. Each of them performed 10-12 repetitions of a specific abdominal exercise, strictly following the correct technique. The rhythm of execution was also controlled - two seconds to rise and two seconds to lower the body. Remember that training your abs at a fast pace will lead to errors in technique.

We also note that one of the most effective abdominal exercises, the abdominal vacuum, was not included in the structure of the study. Since its result is achieved by training the internal muscles of the core and diaphragm, it is quite difficult to measure the level of their work using the electromyography method. The advantage of the exercise is the development of the ability to involve the abs in work.

Analogs

Other antihypertensive drugs with a combined effect can be considered as analogues of the drug.

Lorista

The drug Lorista is considered as a drug intended for the treatment of arterial hypertension and other diseases of the cardiovascular system, accompanied by high blood pressure. The active ingredient of the drug provides a selective blockade of angiotensin 2 receptors; the drugs are recommended for use in patients suffering from arterial hypertension and chronic heart failure.

Telzap

The medicinal composition Telzap is presented as a combined antihypertensive drug. The drug is prescribed to adult patients to reduce persistently high blood pressure. The drug is prohibited for use during pregnancy and breastfeeding. The product is not used in pediatric practice.

Mikardis

The medicinal composition Mikardis is produced in the form of tablets intended for oral administration. According to the pharmacological group, the drug belongs to the angiotensin 2 receptor antagonist. The drug is used to reduce high blood pressure. The drug is prescribed only to patients of the adult age category. Do not use the product during pregnancy and breastfeeding.

Abdominal exercises for men and women

Despite the fact that the structure of the abdominal muscles in men and women is the same, the training strategy is still different. The reason is that performing multi-joint basic exercises with a heavy working weight also develops the abs - classic crunches seem too easy for male athletes.

On the other hand, most girls will be completely unable to perform hanging leg raises or even the aforementioned roller crunches. Let us remind you once again that there is simply no universal best abdominal exercise, since each trainee has his own level of physical fitness.

The best abdominal exercises for men

• Hanging Leg Raises
• Roller crunches
• Lateral turns with weight

The best abdominal exercises for women

• Lying crunches
• Plank and abdominal vacuum
• Exercise “Bicycle”

What is inside?

The device itself with power adapter

Instructions in Russian

• The power switch is in the form of a wheel in the upper right corner of the device. Accordingly, sets the power with which the massage is performed
• POGL - stroking or pressing.
• RAST - rubbing. Rubbing effect. The most “gentle” mode
• VIBR - vibration.
• POST - tapping or striking. The most severe mode, which strongly contracts the muscles (video below)
• SPEED - the speed at which the device operates. If the wheel selects strength, then using the + and - buttons you can specifically increase the speed
• MIN - number of minutes the massage will last
• REPEAT - repeat button. When turned on, the indicator will blink.

The kit includes two connecting cables (for two pads and for four). Those. You cannot use six pads at the same time - there is only one cable connector. Depending on which area you will “treat”, choose the number of pads with electrodes (either two or four)

In total, the kit includes 8 pads with electrodes. Those. if it fails or loses its sticky ability, it will be possible to change it

The massager can operate either from an electrical outlet or from three batteries:

Slippers with contacts where you can connect punishing hands. That is, pads with electrodes, of course

Instructions in English. If you need Russian, write to the seller immediately after placing your order.

Knees to chest

Difficult to do, but that's why it's a good exercise. To do everything without mistakes, you need fairly strong lower back muscles.

• lie on your back, hands under your buttocks;
• legs are bent at the knees at an angle of 90 degrees and raised;
• now press them towards you, lifting your buttocks off the floor;
• straighten them and lower them;
• repeat several times.

Beginners can try this 5-10 times.

All of the above exercises are easy to perform at home; no additional equipment such as weights or dumbbells is required - only body weight.

To get beautiful sculpted abs as quickly as possible, in addition to planks and crunches, you can twist a hula hoop, do a fat-burning massage, and don’t forget about cardio training.

Before each session, stretch your entire body to avoid injury.

You definitely need to watch your diet, because you won’t be able to achieve a flat and toned stomach without diet and regular exercise.

https://youtu.be/V7JvnGMXVv4

https://youtu.be/e-0-Pi55N0k

https://youtu.be/0ceETC6Ghv8

Why choose us?

Modern equipment, long-term cooperation with material suppliers and the high qualifications of our specialists allow us to offer favorable service conditions to each client:

• Offset and digital printing inexpensively. Affordable prices are due to the ability to simultaneously fulfill orders from a large number of clients without compromising the quality of implementation of the assigned tasks.
• 24/7 service. Need quick printing? You can place an order at any time.
• Urgent service. Do you need to produce printing as soon as possible? Take advantage of our company's special service. Rush production is more expensive, but in emergency cases it is the best solution.
• Discounts and bonuses for regular customers. Each next large order will be even more profitable.

We provide free consultations over the phone.