7 эффективных упражнений для пресса: 7 простых и эффективных упражнений для пресса | Екабу.ру

Топ-10 сложных эффективных упражнений на пресс (ФОТО)

Прокаченный и сильный кор – это не только плоский живот, но и залог здоровья опорно-двигательного аппарата, а особенно позвоночника. Укрепленные мышцы пресса повышают показатели упражнений силовой направленности, где участвует корпус.

Благодаря крепкому мышечному корсету активизируется приток крови к брюшной стенке и внутренним органам, что улучшает их работу. Эффективные упражнения для живота помогут развить, усилить мышцы, добиться рельефа.

Тренировка на пресс для продвинутых

Главный принцип любых тренировок – разнообразие. C увеличением стажа занятий рекомендуется подключать больше сложных и разнообразных упражнений на пресс. Это даст новую нагрузку, избавит от застоя, активизирует глубокие волокна. Предлагаем вам 10 эффективных упражнений на пресс для продвинутых и для тех, кто хочет серьезно нагрузить мышцы кора.

План занятий:

• Тренировка состоит из 10 упражнений.
• 3 упражнения повторяются сначала на одну сторону, потом на другую, поэтому всего будет 13 подходов.
• Выполняйте упражнения последовательно указанное количество повторений.
• Отдых между упражнениями 10-15 секунд, не делайте слишком длинных перерывов между упражнениями.
• Можно выполнить 5 упражнений и сделать перерыв на 1 минуту, затем выполнить оставшиеся 5 упражнений.
• Общее время тренировки составит около 10-15 минут.
• Супер-продвинутые могут повторить упражнения в 2 круга.
• В описании указано, как можно упростить каждое упражнение, если вам тяжело повторять предложенные модификации.
• Лучше выполнять упрощенный вариант, чем нетехнично делать сложный вариант.
• Не приступайте к данной тренировке, если вы новичок! Лучше посмотрите нашу подборку упражнений на пресс для начинающих.
• Выполняйте тренировку 3 раза в неделю.

Мышцы пресса ничем не отличаются от другой мускулатуры. Потому принцип, основанный на каждодневном тренинге брюшных мышц, малоэффективен. Лучше чередовать тренировочные дни и дни отдыха, чтобы мышечные волокна успевали полностью восстановиться.

Кроме того, важно понимать, что деление пресса на низ и верх очень условно: более и менее интенсивно, но в каждом упражнении нагружаются все брюшные мышцы. Смещается лишь акцент. 

Топ-10 статических упражнений на пресс

Если вы предпочитаете тренироваться по таймеру, то можно использовать следующие варианты:

• 30 секунд работы / 10 секунд отдых (общее время тренировки 9 минут)
• 40 секунд работы / 10 секунд отдых (общее время тренировки 11 минут)
• 45 секунд работы / 15 секунд отдых (общее время тренировки 13 минут)

Для тренировок по таймеру используйте видео на youtube или посмотрите подборку мобильных приложений с таймерами для тренировок.

Таймер 30 секунд работы / 10 секунд отдых:

Топ-10 упражнений на пресс для продвинутых

Данные эффективные упражнения для пресса подходят опытным спортсменам, которые без труда выполняют классические скручивания и их вариации. Выполняйте предложенные упражнения последовательно указанное количество повторений либо по таймеру согласно рекомендациям выше. 

1. Скручивание с разведением рук

Как выполнять: Лягте на спину, согните колени, руки вытяните над головой. Оторвите от пола верхнюю часть спины, выполняя стандартное скручивание. Одновременно делайте разведения рук: они проходят через стороны и касаются бедер. Поясница плотно прижата к полу, живот напряжен. Не напрягайте шею и не тянитесь подбородком к потолку.

Польза упражнения: Прокачивание прямой мышцы пресса с акцентом на верхнюю часть. Это классическое скручивание для живота в измененной модификации за счет разведения рук. Упражнение достаточно простое, поэтому идеально подходит для начала нашей тренировки на пресс и подготовки мышц.

Как упростить: Скрестите руки за головой или на груди.

Сколько выполнять: 15 повторений.

2. Вертикальные ножницы

Как выполнять: Сядьте на коврик, ноги выпрямите вперед и соедините вместе, а носки вытяните. Затем опустите корпус назад к полу, подставив предплечья и локти под плечами для опоры. Ладони разместите у таза пальцами вперед. Ноги оторвите, начните поочередно опускать и поднимать со средней амплитудой. В пояснице не прогибайтесь, не закидывайте голову, смотрите вперед-вверх.

Польза упражнения: Направленная проработка нижней части пресса. Активно включаются косые пучки и прямая мышца живота. Нагружаются квадрицепсы, бицепсы бедер, работают подколенные связки и ягодицы.

Как упростить: Опустите верхнюю часть тела полностью на пол, над полом остаются только ноги.

Сколько выполнять: 25 повторений на каждую сторону (всего 50).

3. Подтягивания бедра в планке по-диагонали

Как выполнять: Примите положение планки на прямых руках – поставьте ноги на носки, колени выпрямите, ладони разместите под плечами, а в позвоночнике установите одну линию. Подтяните левое колено к правому локтю, отведите ногу обратно и притяните снова, но в сторону, уже к левому локтю. Повторите для правой стороны. Выполняйте движение сначала на одну сторону целый подход, затем на другую.

Польза упражнения: Укрепление мышц пресса и кора, развитие выносливости, силы. Подтягивается живот, сжигается жировая прослойка. Прорабатываются мелкие мышцы-стабилизаторы. Одно из самых эффективных упражнений для живота.

Как упростить: Выполняйте упражнение в медленном темпе, задерживаясь в статической планке между подтягиванием колен на несколько секунд.

Сколько выполнять: 20 повторений сначала на одну сторону, затем 20 повторений на другую сторону (два подтягивания колена к разноименным локтям = 1 повторение).

4. Подъем корпуса с поворотом в сторону

Как выполнять: Присядьте на коврик, опустите туловище назад на пол, а руки скрестите и положите ладонями на грудь. Колени подогните до прямого угла от бедер до голеней, поставьте стопы на поверхность. Главное движение – от пола оторвите корпус, притяните к ногам, одновременно скрутив вправо и выпрямив руки в стороны. Уложитесь обратно, затем повторяйте на ту же сторону.

Польза упражнения: Прокачивание прямых и косых мышечных пучков пресса. Дополнительно подключаются к работе межреберные и зубчатые мышцы, что в перспективе дает не только проработку кубиков, но и очерчивание форм вокруг основной части. Живот становится рельефнее, укрепляется кор.

Как упростить: Не разгибайте руки, поворачивайте корпус со скрещенными на груди руками.

Сколько выполнять: 15 повторений сначала на одну сторону, затем 15 повторений на другую сторону.

5. Велосипед с прямыми ногами

Как выполнять: Лягте на спину, руки сцепите в ладонях, положите под голову, а ноги выпрямите в коленках и соедините вместе. Выполните одновременно два движения. Поднимите до вертикали правую ногу и сделайте скручивание к этой же стороне, не расцепляя руки. Отрывайте только плечи и лопатки. Опуститесь, а затем повторите для левой ноги. Это одна из вариаций велосипеда и одно из самых эффективных упражнений на пресс.

Польза упражнения: Прокачивание и укрепление косых мышц живота. За счет подъемов ног включается нижняя часть. Работают стабилизаторы. Это сложное упражнение на пресс не дается новичкам, так как требует идеальной техники, но его можно упростить.

Как упростить: Согните ноги и тянитесь локтями к коленям, как в классическом велосипеде.

Сколько выполнять: 20 повторений на каждую сторону.

6. Сведения и разведения рук и ног на весу

Как выполнять: Присядьте на коврик, слегка отклоните корпус назад, прямые и соединенные вместе ноги немного приподнимите от пола. Руки распрямите в локтях, установите четко в стороны. Одновременно разведите ноги, руки перед грудью сведите и вернитесь в исходное положение. Затем подтяните до корпуса бедра, обхватив руками колени. Снова распрямитесь в начальную позу.

Польза упражнения: Акцентированная проработка низа живота, прямых мышц пресса и стабилизаторов. Менее активно работают бедра, руки и плечи, так как выполняются разведения со сведениями. Укрепляется кор.

Как упростить: Опустите предплечья на пол и выполняйте аналогичное движение ногами.

Сколько выполнять: 15 повторений (разведение ног + подтягивание ног = 1 повторение).

7. Супермен в планке

Как выполнять: Встаньте в позицию планки на прямых руках – разместите под плечами ладони, стопы поставьте чуть поодаль друг от друга, не прогибайтесь в позвоночнике. Одновременно поднимите правую руку и левую ноги, задержите позу, опустите обратно. Повторите для противоположных сторон. Не крутитесь корпусом, локти и колени не сгибайте. Смотрите вниз.

Польза упражнения: Проработка кора. Работает пресс и мышцы поясницы. Не менее активно нагружаются руки, плечи, бедра, ягодицы. Укрепляются мелкие, глубокие стабилизаторы. Улучшается равновесие, координация.

Как упростить: Выполняйте отрыв руки и ноги не одновременно, а попеременно.

Сколько выполнять: 15 повторений на каждую сторону.

8. Подъемы корпуса к стопам

Как выполнять: Прилягте на спину, руки разведите четко в сторону, а голову с плечами и спиной плотно прижмите к поверхности. Поднимите сведенные ноги вертикально вверх, чуть подогните в коленных суставах. Совершите туловищем скручивание, одновременно сведите руки перед собой и потянитесь до голеней вдоль ног. Опуститесь. Приподнимаются только плечи и лопатки.

Польза упражнения: Акцентированная прокачка верхней части пресса. Однако низ живота нагружается не меньше, так как требуется поддерживать поднятые в воздух ноги. Проявляется рельеф, кубики становятся объемнее.

Как упростить: Согните колени под прямым углом и тянитесь к стопам.

Сколько выполнять: 20 повторений.

9. Складка с поочередным подтягиванием ног

Как выполнять: Прилягте на спину, слегка оторвите плечи и вытяните прямые руки вперед и немного вверх. Приподнимите ноги, сведенные вместе, на высоту в полторы стопы. Одновременно притяните друг к другу корпус и одну ногу до доведения бедра к перпендикуляру пола. Получится складочка в верхней точке. Позицию рук не меняйте. Смотрите вперед. Делайте поочередно каждой ногой.

Польза упражнения: Проработка прямых мышц и нижней части пресса. Тонус мускулатуры кора повышается, что выправляет осанку. Складка – эффективное упражнение для живота, отлично подходящее продвинутым спортсменам.

Как упростить: Опустите стопы на пол и подтягивайте корпус к согнутым ногам. Не поднимайте корпус полностью, если вам тяжело, отрывайте только верхнюю часть спины.

Сколько выполнять: 15 повторений на каждую сторону.

10. Подтягивание бедра к локтю в боковой планке

Как выполнять: Примите положение боковой планки – обопритесь на ладонь с предплечьем, локтем и на нижнюю стопу, приподнимите таз. Верхняя нога приподнята. Держитесь ровно от головы до ног. Потяните друг к другу локоть верхней руки и колено верхней ноги до касания. Не скручивайтесь, не наклоняйтесь вперед. Сохраняйте позу в планке. Бедро и голень верхней ноги разверните наружу, в плоскость тела.

Польза упражнения: Прокачивание зубчатых, межреберных и косых мышц. Не менее активно нагружаются остальные части пресса. Развивается координация, равновесия. Укрепляются ноги, верхний плечевой пояс.

Как упростить: Опустите нижнюю ногу на колено, так вам будет гораздо проще держать боковую планку.

Сколько выполнять: 15 повторений сначала на одну сторону, затем 15 повторений на другую сторону.

Рельефности и силы кора не достичь, если не придерживаться простых правил в тренировках. Мало делать только эффективные упражнения для живота. Нужно концентрироваться на движениях, максимально сокращать мышцы, соблюдать технику. Восстановление играет не меньшую роль, поэтому оптимально будет в неделю 3 тренировки на пресс. Поможет также крепкий сон, корректировка питания.

Читайте также наши статьи по питанию:

90000 7 Effective Exercises to Get Rid of Vertigo — 90001 90002 90003 If you’ve ever been sitting still yet felt like you were moving, it’s possible that you have vertigo. The same can be said if the objects around you feel like they are in motion when they’re not. Vertigo exercises offer one form of treatment to dispel these disorienting symptoms. 90004 90002 Often likened to a feeling of dizziness or motion sickness, vertigo can be a frustrating and recurring condition. These ongoing spells of dizziness can be the result of a number of conditions, usually occurring in the inner ear.90004 90002 The most common types of vertigo are benign paroxysmal positional vertigo (BPPV), Meniere’s disease, and acute onset vertigo. 90004 90002 Treatment for vertigo will generally depend on what is causing it. And although it is sometimes treated with medicine, movements and exercises for vertigo can also help. The following exercises can be used in attempt to treat BPPV. 90004 90011 90012 Practice These Exercises for Vertigo 90013 90014 90002 The exercises for vertigo can be prescribed for people suffering from BPPV.They will not cure the condition or necessarily prevent recurrences, but they may reduce symptom length and severity during periods of vertigo. 90004 90002 As you use these methods over a period of weeks or months, they should start to work more efficiently. 90004 90019 90012 Brandt-Daroff Exercise 90013 90022 90002 To perform this exercise: 90004 90025 90026 Start in an upright, seated position on your bed or sofa. 90027 90026 Move into a lying position on one side, with your nose pointed about 45 degrees to the side where vertigo is originating.90027 90026 Remain in the position for 30 seconds, or until the vertigo subsides (whichever takes longer). 90027 90026 Move back to the seated position. 90027 90026 Repeat on the other side. 90027 90026 Perform multiple repetitions twice per day. 90027 90038 90002 In some cases, the movement may make symptoms of vertigo worse and lead to nausea. To limit this risk, perform the movements slowly. 90004 90019 90012 The Epley Maneuver 90013 90022 90002 If symptoms have appeared on either the right or left side of your body, you can use the Epley maneuver for vertigo.The following directions apply to left-sided vertigo. If it originates from the right side, swap sides. 90004 90025 90026 Sit on the edge of your bed and turn your head about 45 degrees to the left. (About the midway point between staring straight ahead and at your shoulder.) 90027 90026 Lie down quickly on your back with your head on the bed, still maintaining the 45-degree angle. Have a pillow under your shoulders and hold the position for 30 seconds. 90027 90026 Turn your head 90 degrees to the right (your head should be in the same 45-degree position, just on the right side).Do not raise your head. Hold the position for 30 seconds. 90027 90026 Turn your head and body to the right side, so you’re looking towards the floor, and wait for 30 seconds. 90027 90026 Slowly sit up and remain on the bed for a few minutes. 90027 90026 Perform these movements three times before bed each night until you’ve gone 24 hours without dizziness. 90027 90038 90019 90012 The Semont Maneuver 90013 90022 90002 The semont maneuver is another technique you can try to end a bout of vertigo.90066 Below are the instructions from the left side. Reverse the moves if the vertigo begins on your right side. 90004 90025 90026 Sit on the edge of your bed and turn your head 45 degrees to the right. 90027 90026 Quickly lie down on your left side and hold the position for 30 seconds. 90027 90026 Quickly move to lie down on the opposite end of the bed. Maintain the 45-degree angle to your head and lie down for 30 seconds. You should be looking at the floor. 90027 90026 Slowly return to the sitting position and wait a few minutes.90027 90038 90019 90012 Half-Somersault / Foster Maneuver 90013 90022 90002 This move is a little easier to perform than those listed above; therefore, it may be more appealing. 90004 90025 90026 Kneel down and look up at the ceiling for a few seconds. 90027 90026 Touch the floor with your head, tucking your chin so that your head goes towards your knees. 90027 90026 Wait for vertigo symptoms to stop. This should take about 30 seconds. 90027 90026 Turn your head to the direction of the affected ear.Hold for 30 seconds. 90027 90026 Quickly raise your head so it’s once again level with your back. You should remain on all fours and your head should remain tilted towards your ear (about 45 degrees). Hold for 30 seconds. 90027 90026 Quickly raise your head so that it’s fully upright, but still turned. Slowly stand up. 90027 90038 90011 90012 Other Vertigo Exercises to Practice at Home 90013 90014 90002 Sometimes vertigo can be the result of stress. Stress can manifest in a number of physical ways that can produce symptoms either slowly or instantaneously.90004 90002 This is true in cases of acute stress, as well as in chronic cases. Therefore, treating stress, or at least finding techniques to manage stress, can help limit the onset of vertigo. 90004 90002 Meditation and deep breathing can help during periods of acute stress and perhaps prevent vertigo from developing, while a more long-term and regular approach to stress management may include mind-body exercises. 90004 90002 Performing practices like qi gong, yoga, and tai chi for vertigo may not always treat specific symptoms, but it could reduce the likelihood of stress-induced vertigo.90004 90002 If stress is contributing to your condition, qi gong or yoga for vertigo may be worth incorporating into a preventative routine. These modalities can mimic movements that are used to treat vertigo while also contributing to flexibility, balance, and calmer nerves. 90004 90002 All of these benefits can aid in easing vertigo symptoms. Move slowly between movements when you’re feeling dizzy, sticking to relatively simple yoga poses like Child’s Pose and Corpse Pose, for example. 90004 90002 Of course, not everyone knows how to perform yoga or tai chi.Some basic exercises you can try for vertigo include: 90004 90019 90012 Rapid Eye Movement 90013 90022 90025 90026 Sit up straight. 90027 90026 Look up and down rapidly 20 times. 90027 90026 Look rapidly from side to side 20 times. 90027 90026 Keep your head straight, moving only your eyes. 90027 90038 90019 90012 Head Movement 90013 90022 90025 90026 Sit up straight on a chair with an arm outstretched in front of you. 90027 90026 Stick your thumb in the air. 90027 90026 Move the thumb from side to side and follow it with your head.90027 90026 Repeat the motion by moving the thumb up and down and following it with your head. 90027 90026 Do 20 thumb moves for each direction. 90027 90026 Perform for five minutes. 90027 90038 90019 90012 Shoulder Shrugging 90013 90022 90025 90026 Sit up straight. 90027 90026 Shrug your shoulders 20 times. 90027 90026 Turn your shoulders from side to side, 20 times per side. 90027 90038 90011 90012 Tips to Follow When Exercising for Vertigo 90013 90014 90025 90026 Practice exercises regularly throughout the day.Do five- or six-minute segments focusing on different movements. 90027 90026 Keep track of your progress and what you accomplished each session. It will help show improvement and keep you motivated. 90027 90026 Make the exercise segments routine. Try setting an alarm and sticking to specific times of the day. 90027 90026 Perform in a safe, quiet space. 90027 90026 Do not attempt these exercises while under the influence of mind-altering substances like drugs or alcohol (that includes some pharmaceutical medicines).90027 90026 Work within your physical limitations and capabilities. Get guidance from a physician if needed. 90027 90038 90011 90012 Exercises for Vertigo Can Help You Keep a Level Head 90013 90014 90002 Resetting your equilibrium carefully and naturally is a key component of managing vertigo. Practicing these exercises for vertigo might lead to fewer symptoms and greater control over them so you can quickly get back to your life. 90004 90002 Perform the movements carefully and seek a doctor or therapist for help if required.Additionally, if your vertigo is not a result of BPPV, you may need to seek further treatment. 90004 90002 90012 Article Sources (+) 90013 90004 «Brandt-Daroff Exercise for Vertigo» University of Michigan Medicine, March 28, 2018; https://www.uofmhealth.org/health-library/hw205649, last accessed July 25, 2018. 90066 «Vertigo Exercises & Home Remedies,» Neuro Equilibrium, 2018; https://www.neuroequilibrium.in/vertigo-exercises-and-home-remedies/, last accessed July 25, 2018. 90066 Lyons, J., «Vertigo Exercises-Treat vertigo with these specific vestibular rehabilitation exercises,» Vertigo Treatment, 2018; https://www.vertigotreatment.org/post/vertigo-exercises-treatment, last accessed July 25, 2018. .90000 7 Best Chest Exercises for Men 90001 90002 Exercises that define and sculpt your chest help you look your best at the beach or the gym. They can also help you do a variety of daily tasks, like lifting or pushing objects. On top of all that, while you improve your look and strength, you lift your mood, too. 90003 90002 Working out the chest means working out the pectoral muscles, better known as the «pecs.» While the pecs are the largest muscles in the chest, there are actually several smaller muscles that support the pectoral muscles, including the latissimus dorsi muscles (or «lats») on the sides of the chest and the trapezius muscle around the shoulders.90003 90002 Here’s a look at some top exercises to build your strength and size while helping support your overall daily movement. 90003 90002 To make sure you work all the chest muscles, include a mix of motions in your chest workout routine: 90003 90010 90011 Press using the flat or incline bench, dumbbells, or bar, or seated machine chest press. 90012 90011 Lift using the parallel bars, floor, or bench. 90012 90011 Pull using the cable fly bench, dumbbells, or cable crossovers. 90012 90017 90002 If you’re a beginner, meet with a trainer to make sure you are following a good program with proper form during the exercises.Consider starting with a lower weight to reduce your risk of injury. You should be able to pick up the weight without too much strain. Remember, you can always go up in weight if the exercise seems too easy. 90003 90002 The number of reps and sets you do depends on your goal: 90003 90002 To increase size, try 1 to 3 sets of 8-12 reps for new or intermediate lifters or 3-6 sets of 1-12 reps for seasoned lifters, of a weight that is at the higher end of your 1 rep max. Rest 1-2 minutes with more reps and up to 3 minutes for higher weight, lower rep sets.90003 90002 To increase strength, try 1 to 3 sets of 8-12 reps for new or intermediate lifters or 2-6 sets of 1-8 reps for seasoned lifters, of a weight that is around 60-80 percent of your max, depending on your experience. Rest 1-2 minutes with more reps and up to 3 minutes for higher weight, lower rep sets. 90003 90002 90027 Equipment needed: barbell 90028 90003 90030 90011 Position yourself on the bench with your feet firmly on the ground and your back flat (the bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench ).90012 90011 Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into starting position, with help from a spotter if needed. 90012 90011 Position the bar over your chin or upper chest, keeping your elbows and wrists straight. 90012 90011 Inhale and lower the bar slowly until it touches your chest below your armpits. As you lower, flare your elbows out slightly. 90012 90011 Next, exhale and press the bar up, keeping your wrists straight and your back flat. 90012 90041 90002 Resist the urge to add extra weight.Doing so could increase your risk of injury. This exercise is not for you if you have had a shoulder injury. Here are the steps: 90003 90030 90011 Keep your feet flat on the floor, at least shoulder-width apart. 90012 90011 With your back firmly against the seat, lift your arms until they reach shoulder level (the angle of your elbows should be between 75 and 90 degrees). Place your elbows on the center of the pad on the wings of the machine. 90012 90011 With smooth and slow movement, push the wings together, stopping just before they touch.90012 90011 Reverse to the starting position slowly. 90012 90041 90002 90027 Equipment needed: high pulley machine 90028 90003 90030 90011 Begin this exercise either with your feet planted hip-width apart, or with one in front of the other as if you are walking. 90012 90011 Grasp the pulley handles with your arms straight out and facing inward, making sure that your hands are below your shoulders and your elbows are bent a bit. 90012 90011 Make your movements slow and controlled — no jerking — as you bring your hands together and extend your arms.For a wider arc and more resistance, move your arms down first and then in toward each other to cross one hand over the other. 90012 90011 Bring your arms slowly back to the starting position with control. Do not let your arms go back past the shoulders. 90012 90041 90030 90011 Adjust the chest press bench so that you sit with knees bent slightly and your feet on the floor. 90012 90011 Grasp the handles, and exhale as you push them away until your arms are straight out. Keep your elbows slightly bent.90012 90011 As you inhale, pull the bars toward you slowly and with control, without letting the weights touch down. 90012 90041 90002 90027 Equipment needed: set of dumbbells 90028 90003 90030 90011 Take a dumbbell in each hand and lie on a bench, feet firmly on the floor. 90012 90011 Press your shoulders, back, head, and buttocks to the bench. Position the dumbbells near your chest and armpits with your palms facing inward. Keep your wrists straight. 90012 90011 Exhale, pull in your abs, and slowly press the dumbbells up directly above your chest.Your arms should be shoulder-width apart. Keep your elbows straight but not locked. 90012 90011 Inhale and lower the dumbbells slowly in a wide arc until they are level with your chest. Keep the dumbbells parallel. 90012 90011 «Fly» the dumbbells toward the ceiling in the same gentle arc. 90012 90041 90030 90011 Grasp the parallel dip bars firmly and lift your body. 90012 90011 Keep your elbows straight, your head in line with your trunk, and your wrists in line with your forearms. 90012 90011 Bring one leg across the other to stabilize the lower part of your body, and pull in your abs.90012 90011 Exhale, and bend your elbows to lower your body. Keep your elbows near your sides. Your legs should be directly under your body to avoid tilting or swinging. 90012 90011 Lower yourself until your elbows are at a 90-degree angle and your upper arms are parallel with the floor. Keep your wrists straight. 90012 90011 Pause, and then straighten your elbows, pushing into the bars with your hands, and return to starting position. Keep your body vertical and your wrists straight. 90012 90041 90002 Note: If you have a hard time doing this unassisted, look to see if your gym has a machine that does assisted dips.90003 90002 No equipment at home and no time for gym visits? No problem. The ordinary pushup provides 61 percent chest muscle activation. That’s significantly less than the bench press, but pushups offer convenience and triple the muscle-building benefits: they strengthen your chest, arms, and shoulders. 90003 90002 Get the most from your pushups by paying close attention to your form. 90003 90030 90011 Tighten your abdominals, keep your back flat, your neck in alignment with your spine, and keep your elbows close to your sides.90012 90011 With your hands directly under your shoulders, lower yourself slowly and with control. 90012 90011 Lastly, press up. 90012 90041 90002 The only equipment you need is the mirror, where you can admire your newly toned chest! 90003.90000 10 Best Exercises for Everyone 90001 90002 We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works. But not to worry. We’ve got your back (and body)! 90003 90002 Check out the 10 exercises you can do for ultimate fitness. Combine them into a routine for a workout that’s simple but powerful and sure to keep you in shape for the rest of your life. After 30 days — although you can also do them just twice a week — you should see improvements in your muscular strength, endurance, and balance.90003 90002 Plus, notice a difference in how your clothes fit — winning! 90003 90002 One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics. 90003 90010 1. Lunges 90011 90002 Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes. 90003 90014 90015 Start by standing with your feet shoulder-width apart and arms down at your sides.90016 90015 Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee does not extend past your right foot. 90016 90015 Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep. 90016 90015 Complete 10 reps for 3 sets. 90016 90023 90010 2. Pushups 90011 90002 Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.90003 90014 90015 Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral. 90016 90015 Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement. 90016 90015 Complete 3 sets of as many reps as possible. 90016 90023 90002 If you can not quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength.90003 90010 3. Squats 90011 90002 Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned. 90003 90014 90015 Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides. 90016 90015 Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.90016 90015 Ensuring your knees do not bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position. 90016 90015 Complete 3 sets of 20 reps. 90016 90023 90010 4. Standing overhead dumbbell presses 90011 90002 Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once.A standing overhead press is not only one of the best exercises you can do for your shoulders, it also engages your upper back and core. 90003 90002 90057 Equipment: 90058 10-pound dumbbells 90003 90014 90015 Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor. 90016 90015 Bracing your core, begin to push up until your arms are fully extended above your head.Keep your head and neck stationary. 90016 90015 After a brief pause, bend your elbows and lower the weight back down until your tricep is parallel to the floor again. 90016 90015 Complete 3 sets of 12 reps. 90016 90023 90010 5. Dumbbell rows 90011 90002 Not only will these make your back look killer in that dress, dumbbell rows are another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.90003 90002 90057 Equipment: 90058 10-pound dumbbells 90003 90014 90015 Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners. 90016 90015 Bend forward at the waist so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged. 90016 90015 Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your chest.90016 90015 Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets. 90016 90023 90010 6. Single-leg deadlifts 90011 90002 This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move. 90003 90002 90057 Equipment: 90058 dumbbell 90003 90014 90015 Begin standing with a dumbbell in your right hand and your knees slightly bent. 90016 90015 Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.90016 90015 When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement. 90016 90015 Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg. 90016 90023 90010 7. Burpees 90011 90002 An exercise we love to hate, burpees are a super effective whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.90003 90014 90015 Start by standing upright with your feet shoulder-width apart and your arms down at your sides. 90016 90015 With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position. 90016 90015 Do a pushup. 90016 90015 Come back up to the starting pushup position and jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.90016 90015 Stand up straight, bringing your arms above your head and jump. 90016 90015 This is one rep. Complete 3 sets of 10 reps as a beginner. 90016 90023 90010 8. Side planks 90011 90002 A healthy body requires a strong core at its foundation, so do not neglect core-specific moves like the side plank. Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively. 90003 90014 90015 Lie on your right side with your left leg and foot stacked on top of your right leg and foot.Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder. 90016 90015 Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body. 90016 90015 Return to start in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch. 90016 90023 90010 9. Situps 90011 90002 Although they get a bad rap as being too basic, situps are an effective way to target your abdominal muscles.If you have lower back problems, stick with a crunch, which requires just your upper back and shoulders to lift off the ground. 90003 90014 90015 Start by lying on the ground on your back with your knees bent, feet flat, and your hands behind your head. 90016 90015 Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Do not strain your neck during the upward motion. 90016 90015 When your chest reaches your legs, begin the controlled phase back down to the starting position.90016 90015 Complete 3 sets of 15 reps as a beginner. 90016 90023 90010 10. Glute bridge 90011 90002 The glute bridge effectively works your entire posterior chain, which is not only good 90153 for 90154 you, but will make your booty look perkier as well. 90003 90014 90015 Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down. 90016 90015 Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings.Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line. 90016 90015 Pause 1-2 seconds at the top and return to the starting position. 90016 90015 Complete 10-12 reps for 3 sets. 90016 90023 90002 These fundamental exercises will do your body good, but there’s always room to keep pushing it. If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by: 90003 90168 90015 adding 5 more reps 90016 90015 adding more weight 90016 90015 tacking on a jump to moves like squats and lunges 90016 90175 90002 Another way to switch it up? Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps.90003 90178 90153 Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s «Future of Fitness» in the June 2016 issue. Follow her on Instagram. 90154.90000 15 Best Chest Exercises To Firm And Lift Your Breasts 90001 90002 Chest exercises are the best way to provide an extra lift to your bust. They help your girls get back in shape and prevent sagging. In fact, working the chest muscles (pectoral muscles) will improve your posture, thereby enhancing your overall silhouette and confidence. So, ladies, no more insecurities, no more painful push-up bras! Do these 15 chest exercises for women, and see a visible change in just a few weeks. Swipe up! 90003 90004 15 Chest Exercises For Women 90005 90006 1.Incline Dumbbell Press 90007 90002 The incline dumbbell press targets the chest and requires an exercise bench that is on an incline. This exercise can also be done in the neutral and decline positions. All three positions work on different areas and angles of the same muscles. 90003 90010 How To Do Incline Dumbbell Press 90011 90012 90013 Lie on the incline with your back straight and shoulders pushed back. 90014 90013 Grab a dumbbell in each hand and raise your hands with the palms facing forward.90014 90013 Lower the dumbbells in an inverted «V». Stop when they are near the sides of your chest. 90014 90013 Inhale and slowly raise them back in the same imaginary inverted «V» to the original position. The inner plates / heads of both the dumbbells should touch each other. 90014 90013 Do 3 sets of 15 reps and rest 10 seconds after every set. 90014 90023 90006 2. Barbell Bench Press 90007 90002 The barbell bench press is one of the main exercises for the chest muscles. This can be done in the neutral, incline, and decline positions and needs an exercise bench and barbell.90003 90010 How To Do Barbell Bench Press 90011 90012 90013 Lie back on the bench with your back straight and abs tight. Place your feet flat on the floor wider than shoulder-width apart. 90014 90013 Place your hands in such a way that your forearms are perpendicular to the floor. Grip the barbell firmly with the palms facing forward. 90014 90013 Inhale and slowly press the barbell upwards by straightening your elbows. 90014 90013 Hold for a second and lower it. Exhale as you do so. 90014 90013 Do 3 sets of 10 reps and rest 10 seconds between sets.90014 90023 90006 3. Camel Pose 90007 90002 The Camel Pose opens up the chest and stretches the entire area well. It also provides a good stretch to the back and can give you glowing skin. 90003 90010 How To Do Camel Pose 90011 90012 90013 Get down on your knees and place them a little apart. 90014 90013 Bend backward, take your arms behind you, and grab your heels with them. 90014 90013 Open up the chest and feel the stretch in both your chest and back. 90014 90013 Hold the pose for 30 seconds.90014 90013 Do 2 sets of 5 reps and rest 10 seconds between the sets. 90014 90023 90006 4. Overhead Shoulder Press 90007 90002 Yes, this exercise is for the shoulders, but it is also an excellent exercise for the pectorals (chest muscles). Grab a dumbbell in each hand and follow these steps. 90003 90010 How To Do Overhead Shoulder Press 90011 90012 90013 Stand straight with your feet wider than shoulder-width apart. 90014 90013 Bring your arms up so that the upper arms are parallel to the ground, and your forearms are perpendicular to the upper arms.Your palms must face forward. This is your starting position. 90014 90013 Press your hands up in an arc, bringing the dumbbells closer as you press them above your head. Do not straighten your arms. 90014 90013 Move your arms back to the starting position. 90014 90013 Do 3 sets of 12 reps and rest 10 seconds between the sets. 90014 90023 90006 5. Wall Push-ups 90007 90002 Wall push-ups are good calorie burners and muscle toners. They target the chest muscles, biceps, deltoids, lats, rhomboids, and core muscles.90003 90010 How To Do Wall Push-ups 90011 90012 90013 Stand 2-3 feet away from the wall. Place your palms on the wall, shoulder-width apart. Your hands should be at the shoulder level. This is your starting position. 90014 90013 Bend your elbows and bring your chest closer to the wall. Inhale while you do so. 90014 90013 Exhale and go back to the starting position. Make sure your head is in line with your shoulders, glutes are squeezed, and abs tight. 90014 90013 Do 3 sets of 10 reps. Take 10 seconds rest between the sets.90014 90023 90006 6. Decline Push-ups 90007 90002 Decline push-ups put greater pressure on the chest area as compared to neutral push-ups. You can use a stability ball or a block for doing these push-ups. 90003 90010 How To Do Decline Push-ups 90011 90012 90013 Begin in the push-up position with your toes placed firmly on the raised platform that you are using. This will position your body in a decline position. 90014 90013 Do your regular push-ups for 5 counts. 90014 90013 Do 3 sets of 5 reps and rest 10 seconds between the sets.90014 90023 90006 7. Lying Chest Fly 90007 90002 This exercise is quite similar to the seated chest fly and is one of the classic and most effective exercises for working on the pectorals. All you need are a pair of dumbbells and a stability ball. 90003 90010 How To Do Lying Chest Fly 90011 90012 90013 Sit on top of the stability ball, holding a dumbbell in each hand. Keep your feet a little wider than shoulder-width apart and spine erect. 90014 90013 Walk forward until your torso is parallel to the floor, and only the backs of your shoulders touch the stability ball.Make sure your abs are engaged, and your femur, pelvic region, and chest are at the same level. 90014 90013 Raise your arms straight above your chest, with the palms facing each other, and look straight up. 90014 90013 Exhale and spread your arms, making a flying motion, and lower them until the dumbbells are at level with your chest. 90014 90013 Inhale and bring your arms back up. 90014 90013 Do 3 sets of 10 reps and rest for 10 seconds. 90014 90023 90006 8. Seated Dumbbell Fly 90007 90002 This exercise works alternately on the chest and upper back muscles.It is a beginner level exercise and requires a set of dumbbells. 90003 90010 How To Do Seated Dumbbell Fly 90011 90012 90013 Sit on an incline bench with your back against the bench, legs shoulder-width apart, shoulders rolled back, and abs tight. 90014 90013 Grab a dumbbell in each hand and let your hands dangle. 90014 90013 Exhale and lift your arms until the dumbbells are at the shoulder level. 90014 90013 Inhale and lower your hands to the side. 90014 90013 Do 2 sets of 12 reps and rest for 10 seconds between sets.90014 90023 90006 9. Standing Chest Stretch 90147 90148 90149 90007 90002 Do this exercise to stretch the muscle you are going to work on to prevent any injuries. 90003 90010 How To Do Standing Chest Stretch 90011 90012 90013 Stand with your spine erect and abs tight. 90014 90013 Roll your shoulders back and lift your arms, bending them at the elbows in such a way that your forearms are parallel to your face. 90014 90013 Push your hands back and open up the chest. 90014 90013 Hold the stretch for 20-30 seconds.Do 10 reps. 90014 90023 90006 10. Dumbbell Plank Rotation 90147 90148 90149 90007 90002 Planking is great for your core, and modifying it just a little can make it great for the chest muscles. 90003 90010 How To Do Dumbbell Plank Rotation 90011 90012 90013 Place two dumbbells on the mat, about shoulder-width apart. 90014 90013 Kneel on the mat, lean forward and grab hold of a dumbbell in each hand. The dumbbells should be right below your shoulders and elbows. 90014 90013 Holding the dumbbells firmly, extend your legs back.You may keep them hip-width or shoulder-width apart. 90014 90013 Lift the right dumbbell, open up your body, and rotate to your left. Keep your right hand fully extended and look up at the dumbbell. Your left hand should be firmly placed on the other dumbbell. You can twist your left leg to support your body. 90014 90013 Slowly, bring your right hand back to the starting position. 90014 90013 Do the same on the left side. 90014 90013 Do 3 sets of 10 reps and rest for 10 seconds. 90014 90023 90006 11.Wide Push-ups 90147 90148 90149 90007 90002 Wide push-ups are your regular push-ups with the arms placed wider than shoulder-width apart. They concentrate the effect on the chest more because of the wider placement of hands. 90003 90010 How To Do Wide Push-ups 90011 90012 90013 Get into the push-up position on your hands and toes with your spine straight and abs tight. 90014 90013 Place your hands wider than shoulder-width apart, in line with your shoulders. 90014 90013 Press down by bending your elbows and go as low as you can.90014 90013 Push yourself up to the starting position. 90014 90013 Do 3 sets of 10 reps and rest for 15 seconds between the sets. 90014 90023 90006 12. Isometric Chest Exercise 90007 90002 This exercise does not need any equipment. It is an isometric exercise, which means that you will use the strength of your body to work the muscles without any visible body movement. 90003 90010 How To Do Isometric Chest Exercise 90011 90012 90013 Stand straight with your feet shoulder-width apart, spine erect, and shoulders relaxed.90014 90013 Place your hands in front of your chest and press both hands against each other. 90014 90013 Hold this pose for 10 seconds. 90014 90013 Release and switch hands. Do 1 set of 10 reps. 90014 90023 90006 13. Staggered Chest Press 90007 90002 This exercise may seem intense (which it is), but it is a fun, break-the-norm exercise. You need a light resistance band and a place to anchor the band. 90003 90010 How To Do Staggered Chest Press 90011 90012 90013 Anchor the resistance band to the door or secure place.Turn around and walk away from the door. Stop when you feel the resistance or the pull. Put one foot in front of the other, flex your elbows (more towards your back), and keep your palms at the chest level and facing down. This is your starting position. 90014 90013 Straighten your hands and bring them together in front of you. 90014 90013 Slowly bring your hands back to the starting position. 90014 90013 Do this 8 times before switching legs and repeating. 90014 90013 Do 3 sets of 8 reps and rest for 10 seconds between sets.90014 90023 90006 14. Dumbbell Bridge Chest Press 90007 90002 This is a combination of a bridge and a chest press. It targets your lower back, glutes, hamstrings, and chest muscles. You need two dumbbells for this exercise. 90003 90010 How To Do Dumbbell Bridge Chest Press 90011 90012 90013 Grab a dumbbell in each hand and lie down on your back. Keep your knees flexed and feet flat on the ground. Extend your hands right above your chest, with the palms facing forward. 90014 90013 Lift your hips, squeeze your glutes, and slowly lower the dumbbells following an imaginary inverted «V».Lower your hands until the dumbbells almost reach the sides of your chest. 90014 90013 Lift them by straightening your hands following the same imaginary inverted «V». Do 3 sets of 12 reps and rest for 10 seconds between sets. 90014 90023 90006 15. Medicine Ball Push-up 90007 90002 This is a challenging push-up. But with a little practice and initial help, you can do this exercise in perfect form. You need two medicine balls for this exercise. 90003 90010 How To Do Medicine Ball Push-up 90011 90012 90013 Place two medicine balls on the floor, about shoulder-width apart.90014 90013 Place a palm on each ball and extend your legs behind you. Support your lower body on your flexed toes. 90014 90013 Flex your elbows, lower your body, and get back up again. 90014 90013 Do 3 sets of 8 reps and rest for 10 seconds between the sets. 90014 90023 90002 These are the 15 best effective chest exercises for women. Now, let’s look at the benefits of including chest exercises in your workout routine. 90003 90004 Benefits Of Chest Exercises 90005 90002 From lifting your breasts to improving your strength and posture, chest exercises offer a host of benefits and are a must for women of all ages.Here are the benefits: 90003 90281 90013 Chest exercises will not make your breasts bigger or smaller, but they can help improve the shape of your breasts and offer a cost-effective way to get rid of breast sagging. 90014 90013 Chest exercises enhance the pectoral muscles that lie at the base of your chest. This results in higher and relatively larger-looking breasts, improving their shape. 90014 90013 Working the chest muscles has the added benefit of toning and strengthening the muscles in your arms and upper back as most of the chest exercises also work on your triceps, biceps, and deltoids.90014 90013 Working the pectoral muscles also prevents breast sagging. 90014 90290 90010 Conclusion 90011 90002 Chest exercises help strengthen and tone your upper body. A great upper body will make you fit and strong, thereby helping you do your day-to-day tasks easily. Do not wait! Pump some iron and start bench-pressing, ladies. Cheers! 90003 90006 Expert’s Answers for Readers Questions 90007 90002 Do chest workouts make the breasts smaller? 90003 90002 No, chest workouts do not make breasts smaller.These exercises work on your chest muscles, neck, shoulder, and upper back. You can expect to see a change in the muscle tone of your upper body. 90003 90002 Do chest workouts make the breasts bigger? 90003 90002 Your breasts may not get bigger, but the muscles underneath the breasts may get enhanced if you do chest exercises regularly. 90003 90002 How many times a week should I work my chest? 90003 90002 It depends on your fitness goal. Typically, doing chest exercises once or twice a week should help shape up your chest and upper body.Please talk to your trainer to reduce the risk of injury. 90003 90002 How can I lift my breasts with chest exercises? 90003 90002 You can lift your breasts by doing chest exercises using your body weight, dumbbells, barbells, resistance bands, etc. Take the help of a trainer to learn the correct posture and breathing techniques. Do chest fly, incline chest press, wall push-ups, and wide push-ups. 90003 90006 90147 Recommended Articles 90149 90007 Was this article helpful? 90002 90006 90319 Related 90320 90007 90003 The following two tabs change content below.90002 Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.90003.