Press in 8 minutes a day, level 1-2 in Russian. Reviews

Rules of the program “Abs in 8 minutes a day”

Abs in 8 minutes a day is possible if you approach your workouts consciously and maintain their regularity. Many people mistakenly believe that getting a sculpted belly is difficult because everyone has a different body type. It is a myth.

The word “abs” refers to the totality of abdominal muscles: external and internal oblique, rectus and transverse. Regular training, even for 8 minutes a day, contributes to the appearance of sculpted abs. Therefore, any person has abs, and it depends only on his efforts whether the rectus muscle (responsible for the appearance of the abdomen) will stand out or not.

Abs in 8 minutes a day is a reality if you do it daily and systematically.

Also, there is no division into the upper part and the lower part. The muscle consists of one large part, which is divided by fibers into 6 zones. Therefore, it depends only on the type of exercise which area of ​​the press will be visually highlighted. The “8 minutes a day” complex is designed to work all the muscles in the abdominal area.

The lower part of the abdominal cavity is more difficult to manifest, because the transverse muscle located in it is hidden deeper than the others, and therefore it is more difficult to work on it than the upper area.

The essence of the sports program:

• The complex consists of 8 exercises.
• You can follow your own schedule or follow the program plan.
• Gradual complication of exercises. As soon as a person masters level 1, he immediately moves on to the second.
• The ability to smoothly enter the training regime. It’s okay if it’s difficult to do the exercises the first time. The main thing is to maintain regularity, and the body will gradually get used to the stress.

The set of exercises consists of a variety of twisting movements. They are designed in such a way that all muscles will be well worked out, which is why you can achieve sculpted abs even in a short period of time. Before starting training, a person must learn to control himself and his feelings, and adequately assess his physical capabilities and health status. You need to be able to feel your body while doing exercises.

Abs in 8 minutes a day is a unique program that allows you to calculate the intensity and move on to more complex workouts gradually. Therefore, a person must choose the intensity and duration of classes. For example, if the goal is only to maintain physical fitness, then choose not a daily frequency of exercise, but every other day. Conversely, when it is necessary to tone the abdominal muscles, the emphasis is on regular, daily exercise.

Benefits and effectiveness of training

Most people perform abdominal exercises in order to achieve a beautiful visual effect in the abdominal area. However, such training is beneficial for the whole body.

Abs in 8 minutes a day can not only give definition to the body, but also saturate the internal organs with oxygen and blood. Also, due to constant muscle tone, the stomach does not stretch. This circumstance helps to reduce appetite and protects against overeating.

A toned stomach affects correct posture, because the abs help maintain the body in the correct vertical position. Thanks to regular training, the spine is developed. This is facilitated by the movements of the diaphragm and ribs during exercise.

According to popular fitness trainers, it is enough to spend 8-10 minutes a day doing abdominal exercises, and the results will be noticeable within a week.

Such training is a good investment in your own health. Strong abdominal muscles help women during childbirth and also help maintain the waist, because the anterolateral wall of the abdominal cavity is fixed without creating an external defect in the body.

Proper execution of the workout will strengthen the abdominal muscles, improve blood circulation within the body and make the body slim and fit. The main thing is to observe regularity of execution.

Third difficulty level

Level 3 is the most difficult, sculpted abs are created in 8 minutes a day with this particular complex. The previous complexes are considered preparatory. For each task, 50 movements are made, except for the fourth, where only 25 movements are performed. Initially, reduce the number of movements for each task by half, gradually increase to the recommended number.

1. A copy of exercise 6 from 1 complex, we raise the straightened legs vertically upward and jerkily reach the ankles.
2. It is better to use a volleyball for this exercise. Bend your legs, take the ball, straighten your arms vertically, raising and lowering your torso, pull your arms with the ball up. When performing, the body does not touch the ground.
3. Raise your torso, legs, keep them suspended, hands behind your head. The goal is to alternately touch the heel of the opposite leg with your elbow.
4. Clench your palms into fists, connecting them with your knuckles, and hold your bent arms in front of you. Raise your body, bend your legs above the ground, the angle between the body and the hips, between the hips and the knees is 90 degrees. The task is to alternately twist the torso in one direction or the other, and move the legs in the opposite direction.
5. Repeat exercise 4 from level 1. Do not 50 movements, but 25.
6. Lift your body off the ground, rest your elbows on the floor, and keep your feet off the floor. The goal is to keep your weight suspended and cross your legs so that your left and right are alternately on top and bottom.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

Contraindications and possible harm

Pressing for 8 minutes a day helps strengthen the abdominal muscles through effective exercise. However, there are a number of contraindications when such training is prohibited. If at least one of them is present, consultation with your doctor is necessary.

Each case is individual, and only a qualified specialist can decide whether the training will be beneficial or, on the contrary, will aggravate the patient’s condition.

The list is indicative! If you have any other disease, it is prohibited to start training without a doctor’s permission!

Absolute contraindications for exercise are:

• Diseases in the acute stage.
• Unstable or rapidly progressing angina pectoris.
• Circulatory failure over 11-L.
• Aortic stenosis in severe form.
• Ventricular tachycardia.
• Previous thrombophlebitis in the active or transferred phase.

Contraindications that are relative:

• Ventricular aneurysm of the heart muscle.
• Pulmonary hypertension.
• Increase in heart size.
• Atrial fibrillation.
• Metabolic diseases that cannot be controlled: myxedema, diabetes mellitus, thyrotoxicosis.

Exercises should be performed with caution by people who have the following health conditions (in this case, exercises require caution):

• Wolf Parkinson-White syndrome.
• Conduction disorders.
• Failures in electrolyte balance.
• Left bundle branch block.
• Retinopathy grade III.
• Use of digitalis or drugs that block adrenergic beta receptors.
• Severe anemia.
• Severe obesity.
• Disorders of the joints, neuromuscular and musculoskeletal systems.

It is important for women to avoid strength training during pregnancy. It is worth excluding any exercises that consist of swings, active stretching, twisting and deflection of the vertebra. Neglect of this rule may result in uterine hypertonicity.

If there is at least one contraindication to playing sports, the attending physician must make a decision about training. Otherwise, there is a risk of deterioration in health and exacerbation of the current disease.

You cannot neglect the rules, because intense training can bring a lot of health problems instead of a beautiful belly. Also, it is worth considering that no doctor can guarantee that training will be 100% safe if a person’s epicrisis includes chronic diseases.

Main complex

Abs in 8 minutes a day has 2 levels. At the first, exercises are given in an easy form. They are performed according to the physical capabilities of the person. If you didn’t manage to complete the entire workout the first time, that’s okay. The muscles are worked daily until they can withstand all the necessary load.

Level I. Exercise 1

Starting position: lying on your back. The legs are bent at the knees. Raise your head and shoulders off the floor.

Alternate movements:

• The tips of the left hand touch the heel of the left foot.
• The fingers of the right hand reach towards the corresponding foot.

Perform for 45 seconds.

Level I. Exercise 2

Starting position: Lying on your back, legs bent at the knees. The hands are clasped at the back of the head. On the count of 1-2, stretch the right elbow to the knee of the left leg, then repeat the same with the opposite parts of the body.

In this case, the leg is lifted off the floor so that it is convenient to reach the elbow. These parts of the body should, as it were, meet each other. Alternate movements for 45 seconds. After the exercise, give the body a rest for 30 seconds.

Level I. Exercise 3

Starting position: lying on the floor. Legs are bent at the knees and slightly apart. The right hand is placed on the left, and they are placed in this position in the lower abdomen. The exercise is done by bending forward so that the arms come forward into the area between the spread legs.

The back is lifted off the floor. You should always keep your head up. The stomach should feel tension for the entire 45 seconds.

Level I. Exercise 4

Starting position: the body lies horizontally on the floor. The legs are raised up, the feet are extended with the toes towards the nose. The palms are under the head, the elbows are spread to the sides.

The exercise is performed according to the following algorithm:

1. The right leg is raised up.
2. The left leg is raised to the same position.
3. The right leg is released down.
4. The left leg is returned to its original position.
5. Repeat everything from steps 1 to 4.

Execution time – 45 seconds. After finishing, allow the muscles to rest for half a minute.

Level I. Exercise 5

Starting position - lying on the floor, legs bent at the knees. The palms are placed on the legs - in the area above the kneecaps.

They begin to do the exercise. To do this, raise your head and back, and slide your hands towards your knees. At best, the fingers should reach their highest point. Training time – 45 seconds.

Level I. Exercise 6

Starting position – lying on your back, legs raised up. The feet are positioned horizontally to the floor. The arms are spread out to the sides, palms facing up.

Exercise movements: hands touch the outer sides of the lower leg, as close to the ankles as possible. To do this, the back and head are torn off as high as possible from the surface. Execution time 45 sec.

Take a break after training - 30 seconds.

Level I. Exercise 7

Starting position: lying on your back. Legs bent at the knees, arms crossed on the chest.

Raise your head and forearms up.

Execution time – 45 seconds.

Level I. Exercise 8

Starting position: the body is horizontal on the floor, legs raised and bent at the knees. The arms are extended along the body, the head is also raised above the surface and is in a vertical position.

The exercise is performed using the twisting method: the back is bent, pulling the body towards the legs.

Having reached, the back is returned to its original position, and then twisted again. At the same time, the body is kept in constant tension. Execution time – 45 seconds.

A set of exercises in 8 minutes

Basically, the set of exercises includes twisting movements - they provide more opportunities to strengthen the oblique and rectus muscles. The 8-minute complex also includes movements to strengthen the transverse muscle - it holds the internal organs.

The training includes the following exercises:

• Lying on your back, legs bent at the knees, hands on the back of your head, you need to perform standard twists - for this, part of the body rises up, but only with the shoulder blades lifted off. It is important to reach your elbows to your knees.
• Also, in a lying position, one leg is raised to the second knee - the legs are bent at the knees. Raise your body so that your left elbow reaches your right upper knee.
• Repeat the previous twist, changing the position of your legs, touching your knee with your other elbow.
• In a lying position, raise your legs and arms to an angle of 90 degrees - the exercise requires you to reach your ankles with your hands.
• Next, reverse crunches are performed - lying on your back, legs extended, hands placed on the abs. You need to raise your legs so that you try to touch your chest with your knees.
• To pump up the oblique muscles, you need to perform lateral twists - lying on your back, legs bent at the knees, sent to the side. In this position, you need to reach your elbow with your knee.
• Change position and perform the same twist as presented above, just with the other side.
• In the starting position, lying on your back and bending your knees, you need to perform forward movements - 10 cm remain between your knees, your arms are extended forward, placed on your abs. Raise your upper body by placing your hands between your knees.

There are other movements and exercises to make the abs more prominent or the stomach to become toned. Here is how to pump up your abs in eight minutes - each movement is performed for 45 seconds (that's about 30 repetitions), with breaks of 1.5 minutes taken every 2 exercises. Before the complex, it is recommended to do exercises that will warm up the muscles and help make the abs more elastic and attractive.

Week schedule

Frequent training will allow you to create a beautiful abdominal contour and even it out. However, daily exercise will not help this. The first rule of effective training is the absence of excess belly fat. These abdominal exercises will not promote fat burning. For these purposes, complex training is required - when all the muscles of the body are involved. Because of this, the body’s energy expended on exercise increases, and accordingly, calories are wasted.

Also, you should not give your muscles too much stress. This will not promote abs growth. It is necessary to give the body rest so that it can restore its muscle fibers with a small reserve for future loads. To be effective, you should protect your body from physical activity for 1-2 days after training. If you exercise daily, the muscle fibers will not have time to recover, and their growth will be uneven.

Due to the increased load, the muscles around the spine will become thinner. This will contribute to the occurrence of vertebral displacement, hernia or even stoop.

Girls can't pump up their abs every day. The best mode is alternation. Otherwise, there is a risk of increasing your waist size. The training plan is designed taking into account the average statistical indicators of a healthy person. You can deviate from the schedule taking into account individual characteristics.

It is important to warm up before each workout. It allows you to prepare your muscles for physical activity and avoid injury. If you skip it, your body will get stress and health problems instead of benefiting from the exercise.

Warm-up algorithm:

1. Standing on the floor, place your hands on your belt. Rotate your head to the sides - 7 times in each direction.
2. Starting position: standing on the floor, legs slightly apart. The hands are raised to chest level, the elbows look in different directions, and the fingers of both palms are connected by phalanges. Do 5-7 rotations of the body from side to side.
3. From a standing position, bend to the sides. To do this, place your hands on your hips and then bend first to one side, then to the other. At the same time, when the body moves to the left, the same arm is raised up, placing it behind the head. Perform 5-7 times.
4. Bend forward 5-7 times.
5. Circular rotations of the hip joint, first in one direction and then in the other.
6. Classic mill: spread your arms to the sides, and then reach the end of your left leg with the tips of your right hand and vice versa.
7. Walking in place with your legs raised high.

When the body is accustomed to training, and the loads do not bring fatigue, they move on to the second level of training. To do this, the lesson algorithm includes exercises from level I training.

The technique will consist of the following, already familiar exercises:

1. №3.
2. №2.
3. Break 30 sec.
4. №4.
5. №7.
6. Break 30 sec.
7. №6.

After exercise No. 6, new things are introduced. Starting position: lying on the floor, legs raised up and slightly bent at the knees. The arms are crossed on the stomach, the head and upper back are raised up.

After the body position has taken this position, they begin to perform the exercise. The legs are pulled towards the body and then returned to their original position. Perform for 45 seconds. After this, give the muscles a rest for half a minute. Then they begin to perform exercise No. 8 from training of the I level of difficulty. Complete the set of tasks with exercise No. 1. Each stage of the workout takes 45 seconds.

Effective exercises

To achieve perfect abs, you need to devote 8 minutes a day to exercise. It should be remembered that 90% of success in achieving beautiful abs is proper nutrition. Don't forget about cardio training.

Crunches

One of the most effective exercises with which you can quickly pump up your abs at home.

Basic

Exercise technique:

1. Lying on the floor, bend your knees, placing them on a slight elevation, so that an angle of approximately 90 degrees is created between the torso and lower legs.
2. Take the starting position with your chin pressed to your chest and your hands clasped above your chest.
3. Gently lift your shoulders off the floor and stretch them towards your feet. It is important not to raise your torso too high.

The movement should be twisting, but it is important to avoid flexion of the hip joint. It is necessary to lift only the upper part of the back from the floor and make sure that the back does not rise completely, so as not to involve the lower back. In this exercise, it is very important to strive to twist your torso to the waist, but your head should not protrude above your knees. You won't get the perfect pipe, but the execution technique will definitely be followed.

Lateral

Algorithm for performing lateral twists with the elbow to the left knee:

1. While in a horizontal position, you must try to touch your left knee with your elbow, while your hand should be behind your head.
2. The leg should be bent and unbent, but it is important not to place it on the floor, since this will make the exercise lose all its effectiveness.
3. The second hand should also be behind the head or on the stomach, which will allow you to feel the work of the muscles. You need to perform the exercise at a pace.

Crunches in the other direction: you need to do all the steps from the crunch exercise to the left knee, but in the other direction. When lifting your body, it is important to rely only on your lower back. Tension in the lower abdomen indicates that the exercise is being performed correctly.

To the side

Twisting on the left side:

1. Lie on your left side and bend your knees.
2. Then the right hand should be placed behind the head.
3. You need to pull the right side of your body towards your knees lying on the floor. It is important to try to do everything slowly and carefully, avoiding sudden movements.

Reverse crunches: In this case, the left side works, aiming for the right side of the body lying on the ground. Be sure to pull on your torso and not your neck to avoid unwanted injury.

Alternating crunches

You need to put your hands behind your head and alternately reach your left elbow to your right knee, and then your right to your left. You should try to reach the corresponding elbow with your knee.

With hands on stomach

Lying on the floor, you need to place your hands on your abs and place your feet on the floor. In this position, you need to raise your torso. When performing an exercise, it is important to control the technique in order to avoid unwanted injuries and ineffective training actions.

Feet touching

You need to lie on your back, raise your legs straight (or bent at an angle of 90 degrees) and reach your toes with both hands. During the exercise, only the upper body should rise and fall.

Reverse crunches

You need to take a horizontal position and place your hands along your body or on your stomach, cross your legs and try to pull your knees to your chest. It is important not to lift your lower back off the floor. For greater effect on the abdominal muscles, you can raise your head and shoulders.

Thrusts between legs

You need to bend your legs and leave a small space the size of your palm between your knees. Next, you need to jerk your arms, pushing them between your knees. It is important not to press your chin to your chest; it is advisable to look up.

Leg kicks

Having assumed a horizontal position, you need to place your palms under your buttocks and raise your legs. Secure your shoulders and do not tear them off during training. Only the lower body should be involved. Legs can be crossed and raised as high as possible.

Raising your legs up

Simultaneous leg raises without weights are suitable for people with average physical fitness.

Lying on the floor, arms along the body, palms down, legs together. The head lies on the floor; it is not recommended to raise it. It is necessary to raise both legs in the range of 45–60 degrees, briefly lingering in this position, and lower them back.

Raising the legs to the body

It is necessary to take a horizontal position on the floor, legs straightened. You can stretch your arms behind your head or rest your elbows on the floor. When exhaling, the body rises along with the arms and legs, and when inhaling, the body returns to its original position. During the exercise, it is important that only the abdominal muscles work.

When to expect the effect

It is very difficult to strengthen the abdominal muscles and give them definition in a short time. For training to bring the desired effect, you must maintain a balanced diet. The lines of the abs will begin to appear in an average of 2 weeks.

However, you need to take into account body weight, physical capabilities and frequency of training. The main thing is not to overstrain your body with loads. You should not exercise every day, because this will not allow you to burn fat. In addition, if its level is high, then the selected muscles simply will not be visible. The effect will be the opposite - due to pumped up muscles, the stomach will appear larger.

Daily training is only needed to increase the endurance of the abdominal muscle tone. For example, this is optimal when a woman is preparing for childbirth and starts exercising even before pregnancy. When the desired result is achieved, the number of workouts can be reduced. Even 2-3 times a week will allow you to stay in good physical shape.

You can make beautiful abs even at home. To do this, you just need to spend 8 minutes a day training. During this time, the abdominal muscles will receive a good workout, and regular exercise will allow you to achieve the relief of your dreams.

Information preparation for the training program

Before you start making your dream of slim and beautiful abs come true, there are a few important points to consider. Firstly, you need to mentally prepare yourself for the fact that you will have to maintain the physical condition of your abs if you have a desire to preserve them. Secondly, the myth that it is possible to achieve a toned body only after a few years or through constant training will dispel instantly if the training complexes are performed correctly.

Abdominal muscle mass can be easily restored if the condition is slightly neglected. This is a distinctive feature from the rest of the muscle group. You can pump up your mini abs thanks to high-quality execution techniques. If the condition of the abdominal muscles is very bad, you need to train the body no more than 3 times a week.

But how to pump up your abs in 8 minutes a day so that your abs are visible? To begin with, it is worth considering one physiological feature: the cubes will not be visible until they are covered by a fat layer. After all, in 10 minutes a day, and even in a shorter period of time, you can pump up your abs by forming cubes.

For strong abs to be visible, it is enough to follow 3 simple rules:

• stop consuming large quantities of fatty, highly salty, sweet and high-calorie foods;
• take your diet seriously: if necessary, reduce portions, but consume them more often;
• perform aerobic training at least 2 times a week and generally try to force yourself to sweat, fats and toxins are eliminated with sweat, and moderate physical activity not only allows you to maintain your physical condition in good tone, but also improves your health and quality of life.