How to pump the press

The embodiment of the ideal press is the same six cubes on the stomach. To achieve them, to make them sculptural and clearly traced, is quite difficult. But there are a few secrets, after learning which, you can make the press really perfect. And this spectacle will turn out to be truly sexual.

Athletes know that the drawing of cubes is impossible without a healthy diet, while it is not even a diet, and without regular physical activity. A flat stomach can be done in the wrong way. We will talk about how to achieve the goal in right ways.

How to pump the press


A flat stomach can also be obtained without grueling training and hard diets. To reduce fat on your stomach, you need to eat right and exercise the right exercises. The first point is quite important. Food is needed for the body so that there is no imbalance of hormones. Lean food, giving less than 1200 calories per day, will lead to a reduction in the amount of fat burned. Weight will cease to quickly go away, because the body will not have enough leptin hormone. Those who just train and do not change the diet will have to face a bad result. Exercises will not give visible changes.


It would seem, what attitude can posture have to an ideal press? In fact, keeping the abdominal muscles in tension all day long, you can gradually passively improve the press without additional efforts.

AB exercises.

Training on the simulator, like AB Rocket, will help beginners outline the right muscles. But you need to remember the importance of cardio to achieve the result of weight loss. Otherwise, all efforts will be wasted. To get quick results, you will have to resort to extremely intensive training. It has already been proven that this way of fighting fat on the stomach is one of the best.

Relief from stress.

As the number of stressful situations in our life increases, the level of the corresponding hormone, cortisol, increases in the body. This leads to an increase in fat, including on the stomach. It is worth every day to find a few minutes for relaxation and relaxation, so the level of cortisol will naturally decrease.

Oatmeal for breakfast.

To burn fat on your stomach, you need to find the appropriate food. In the diet should appear foods that are high in fiber. It does not matter what was served before breakfast – it should be replaced with a plate of oatmeal. Dish is not difficult to diversify, adding to it different berries or fruits. The best option is blueberry. Thanks to the fibers of oatmeal, digestion will work better. Antioxidants from the same blueberries will help to quickly lose fat. The place of these berries may well be to take apples, raspberries, bananas or peaches.


Proper nutrition is important, but you should not forget about drinking. Lemon water will help, which is not difficult to do, adding lemon juice to the usual mineral water. With the help of such a drink, fat will be burned faster, and the body will better start removing toxins.


There is a whole group of products that can cause bloating. And although they are in themselves useful, in this case the side effect is undesirable. Those who are seriously trying to improve their press and are preparing to soon open the beach season, it is necessary to reduce the consumption of cabbage, peas or broccoli.

Exercises for the body.

It will be mistaken to think that to improve the press, you must concentrate all your efforts on your belly. If you constantly shake only the press with simple twists, then this can have a bad effect on your posture. It will get the same rounded look. Improving the press, it is necessary to perform a whole group of exercises, maximally using all the muscles. The muscles of the abdomen will be greatly helped by squats with weight. Not only that they will form a press, so also will strengthen the legs, will make the buttocks elastic.

How to pump the press

Work full.

To form a beautiful press, you will have to work through all the abdominal layers, not just their upper part. But it is she who is visible on the surface.The internal muscles are responsible for the structure of the cubes. So they need a pumping during training.

Extra fat.

The surplus of carbohydrates will not allow a beautiful press to appear. “Snickers” and “Coca-Cola” after training will reduce all efforts “to no.” But you want to reduce the fat that comes with food to cut his waist. Especial danger comes from trans fats, which are present in sausages and cheeses. So it’s worth to read the labels of products carefully, to study their composition. It is best to eat natural products: meat and poultry.

Useful fats.

It is still impossible to completely reject fat. Its correct varieties help burn unnecessary calories and accelerate metabolism. It is worth to eat foods with monounsaturated fatty acids. It’s about vegetable oil, nuts and avocados.


It is worth enrolling in yoga courses. Muscles will be beautiful if they are not just pumped up and enlarged, but also stretched. And this will help yoga. Lessons on Pilates are much closer to the coveted cubes on the press.


Everyone knows that salt is a white death. But it is not easy to eat constantly fresh food. Additives in the form of pepper, spices, salt or sugar give the body unnecessary “dirty” calories. And improving the taste of food leads to the fact that it will be wanted even more.


Those who regularly engage in the gym are distinguished by their powerful and pumped press. But only few people have really the most ideal cubes. Just often a layer of fat hides a beautiful press. There is just a smaller one. And then the departed kilograms will transform the press, giving it a desired relief.

More protein food.

The use of red fish, chicken breast, tofu cheese can bring true pleasure to a gourmet. But at the same time, the body will also be strengthened. Protein allows muscles to grow. The more of them, the less fat remains. If you can not get the right amount of protein from food, then sports nutrition will come to the rescue.

Weight weighting.

Increasing the weight of the dumbbell during training can help to appear cubes on the abdomen. It is necessary to apply extra efforts, to strain muscles, including on the stomach. So for exercises it is better to take shells heavier.


All exercises that shift the center of gravity and help to restore balance, well affect the muscles of the press. It can be about riding a bike, snowboard, skateboard. You can make a birch tree or stand on your hands.

Work on the back.

Strong back helps a person to become slimmer and visually higher. In the hall to obtain such an effect, it will be necessary to work more on hyperextension and to make the thrust.

How to pump the press


One of the most effective and simple exercises for the body is the bar. We must take a horizontal position, leaning on the ground with the tips of the feet and hands from the elbow to the palms. Standing in this position, it will be possible to keep all the muscles in suspense. A daily ten-minute stand in this position will help draw the press in just a couple of weeks. Excellent will be given to work more and the muscles of the hands and feet.

Bleeding the press.

Even ordinary squats will help to form a strong, maybe even traced press. After all, the abdominal muscles work during the exercise. But for the appearance of cubes it is worth more carefully approaching the training of this group of muscles. At the end of each workout, before the hitching, you need to swing your belly with a variety of twists and exercises.

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