A straight muscle stretches along the entire length of the abdomen, starting in the field of pubic bones. On the front of the abdomen, the sides and partly breasts there is an outer melting muscle, which is considered the largest in width of all the muscles of the abdominal area.

Below is the inner oblique muscle of the abdomen, which is the second muscle layer of the press, and the transverse abdominal muscle is anatomically located, which tightens the ribs and makes less the volume of the abdominal cavity.

How to swing the abdominal muscles?

If the internal muscles of the press, in view of the absence of training, are too weak, they do not sufficiently hold the internal organs, and therefore the stomach is rounded and becomes convex. It gives a considerable discomfort to a person, causing it to resort to various kinds of exercises. What muscles should work more active? First of all, this is a straight abdominal muscle - then the place that is all called "the press". It is her who trains most exercises. Just this muscle is divided into "cubes", to acquire all men dreaming.

To develop an outdoor abdominal muscle, you need to use any options for sloping on the parties and lateral twists. Just do not miss the fact that, firstly, too active work on this muscle gives figure a disproportionate look due to an increase in the waist, and secondly, curl exercises do not train the inner oblique and transverse abdominal muscles.

How to make a tagged belly

If you wish to get not only with cubes, but also a relief taped belly, then you will have to additionally work out the inner muscles of the abdomen. It is with their help that a muscular framework is created and the torso looks more sporty due to the tightening of the case.

Exercises for the internal muscles of the press are distinguished by static, which serves as the main difference between them and exercises on the external abdominal muscles. First of all, you must learn to feel these muscles, after which we learn to keep them tense for so long as you can.

Exercise "Vacuum in the stomach"

Source position: Lagged on the back, legs bent in the knees and put on the floor, put the hands on the seams. Now you need to exhale the light air and pull the stomach strongly. As long as possible loss in this position, then inhales and duplicate the exercise.
Strive to ensure that not only pulling the belly on exhalation, but also breathe "little sips" while they are in suspense. Each time the muscles are even longer every time, and try to do exercises sitting or standing.

Exercise "Planck"

Right position: Lagged on the stomach, leaning on three points: elbows parallel to each other, knees and fingers. Strains the area of \u200b\u200babdominal muscles, as well as the muscles of the body and buttocks, and tear the knees from the floor so that the body is leveled into the straight line. For a few seconds, lifting in this position.

Alternating the exercises should also be alternating (resorting to the plank with a hand pulling or side bar), and the load level: use that simply the maximum repetition time, then the load at intervals (10 seconds you do the exercise and rest 2 seconds), trying to make more repetitions.

Comprehensive approach to the study of the press

Best of all, if you work out the inner muscles of the abdomen every day during the morning workout. In just a few weeks of regular exercises, pleasant changes that occurred in the muscle tone of the body will be noticeable, and the abdominal muscles will threaten thighaberously.

Do not forget that no exercise on the press will be able to burn fat in the abdominal area. If you want to really highly improve the relief of the abdomen, then first pass a set of training for burning excess fat.

Training internal abdominal muscles using static exercises, you can find a more sporty figure and tightened press muscles. Train daily for 5 minutes, and a positive result will not wait a long time!

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