Classical twisting or exercise on the simulators are undoubtedly effective for the abdominal muscles. However, there are also static exercises for the press, which also allow you to achieve cubes on the abdomen, as well as increase the stamina of the body as a whole. Ideally, you need to combine these two types of load in order to achieve the best results.
In this article you will learn about the most effective static exercises for the press for women and men.
Plank on straight arms
The strap on straight arms is the most common type of strap. Exercise helps improve posture, strengthen core muscles and tighten your stomach. This type of isometric exercise is used for rehabilitation or recovery from injuries. During the exercise, both the rectus and transverse abdominal muscles are included. The oblique muscles are used to stabilize the position. Legs, arms, shoulders and back help to maintain a stable position.
Execution technique
Step 1: Starting Position
Stand with emphasis on straight arms, as for performing classic push-ups. Put your hands a little wider than your shoulders, stretch your body in a straight line. Keep your legs straight, but do not straighten your knees to the end. Keep your pelvis, spine, and neck in a neutral position. Keep your head in line with your back. Squeeze your buttocks and retract your stomach.
Step 2: Hold the bar
Now hold the position for a set period of time or until you can, without prejudice to technique and breathing. At first, try to hold the position for 20-30 seconds. Subsequently, strive to hold the bar 10 seconds longer until you reach the 2 or 3 minute mark.
Difficulty change:
- Place your legs closer together to make the exercise somewhat unstable and therefore a little more difficult. Or put your legs wider to reduce instability.
- To complicate the bar, raise one arm or one leg off the floor for a couple of seconds. Then do the same with the opposite side.
- To make the exercise even more difficult, try to raise your arm and opposite leg at the same time.
- To make the bar much easier, lower your knees to the floor.
Additional tips for making the perfect bar on straight arms:
- keep your back straight and do not let it round or bend;
- do not let your hips fall to the ground;
- look down at the floor;
- bend your knees slightly;
- when your technique begins to suffer, stop doing the exercise;
- stop if you experience pain in the lumbar region.
Common mistakes:
- Do not focus on fully contracted abdominal muscles
- bending or rounding of the back;
- pelvic elevation too high;
- raising the head up;
- sagging in the shoulders.
Forearm strap
The forearm strap is one of the most popular abdominal exercises. Among the reviews of static exercises for the press, you can find information that this particular type of bar is the most effective. This is an isometric strength exercise, which consists in maintaining one position for a long period of time. It not only works with the abdominal muscles, but also strengthens the back, buttocks and shoulders, and also improves the endurance of all major muscles.
How to do it right?
Step 1: Starting Position
Lie on your stomach on the floor. Align your elbows directly under your shoulders and rest your toes on the floor. Then lift the body and align the pelvis, upper back and head in a straight line. Keep your neck and spine in a neutral position. Squeeze your buttocks, pull your stomach in and push your forearms to the floor.
Step 2: Hold the bar
Once you have taken the starting position, you have already begun the exercise, since the bar is a static exercise. The body remains in one position throughout the approach. Keep the bar as long as you can, keep the perfect technique. Do not forget to breathe deeply.
If you are just starting to practice the bar, hold the position for 20-30 seconds. Each time, strive to hold the bar 10 seconds longer until you reach a duration of 2 or 3 minutes. Then switch to more advanced bar modifications.
Difficulty change:
- To make this exercise more difficult, place your legs wider and raise your straight arm in front of you.
- Another way to complicate the bar is to tear one leg off the floor.
- To complete the most difficult version of the exercise, tear one leg and one arm off the floor at the same time.
- To make the exercise easier, lower your knees to the floor.
How to increase the time in the bar:
- practice the exercise several times a day;
- do exercises with your own body weight, such as push-ups and pull-ups, as they improve the basic strength;
- do squats and traction.
Additional tips for making the perfect bar:
- bend your knees slightly to really activate the abdominal muscles;
- keep your back straight and do not let it spin or bend;
- look down at the floor;
- do not let your hips fall to the floor;
- stop doing the exercise when your technique begins to suffer;
- stop if you experience back pain.
Common mistakes:
- arching and rounding of the back;
- pelvic elevation too high;
- finger crossing;
- the elbows are not aligned right under the shoulders;
- sagging in the shoulders.
Side bar
The static side bar is an isometric exercise to strengthen the core, which involves maintaining one position for a long period of time. This exercise helps you train your abs, lower back, buttocks, thighs, and shoulders. It improves posture, increases endurance and develops basic stability that will enhance your athletic and everyday performance. Static exercises for the press for men and women do not differ, therefore, the beautiful half of humanity can perform side slats.
Execution Rules
Step 1: Starting Position
Lie on your side and focus on the forearm. Place your straight legs one above the other. Concentrate on your core muscles and lift your hips until your body forms a straight line from your ankles to your thigh and shoulder. Keep your head in line with your body. The elbow should be located directly under the shoulder, and the forearm is pressed to the floor.
Step 2: Hold the bar
Hold your position for a set amount of time or as long as you can, without letting your hips go down or lean back. Breathe deeply throughout the exercise. Then slowly lower your hips to the floor, roll over and repeat the exercise on the other side. Always do the exercise on both sides the same amount of time. For this reason, it is recommended that you start the exercise on the weaker side in order to set the timeline. If you are a beginner, start at 15-30 seconds. Then try to lengthen the interval to 60 seconds or more.
Difficulty change:
- To complicate the implementation of the side plank, you can raise a straight arm or leg to the ceiling.
- Also, to complicate the exercise, set your feet on an unstable platform (for example, barefoot platform).
- To make the exercise even more difficult, place your forearm on an unstable platform.
- You can also use a dumbbell or any other excess weight, placing it on the thigh.
- Beginners, in order to simplify the exercise a little, can place one leg after the other to create additional support. Also, the exercise can be controlled from the knees.
Additional tips for making the perfect sidebar:
- look straight ahead;
- do the exercise in front of the mirror to see your shape;
- stop doing the exercise when your technique begins to suffer;
- stop if you experience lower back pain or excessive shoulder pain.
Common mistakes:
- the elbow is not aligned directly under the shoulder;
- weight transfer to the shoulder and arm;
- arching and rounding of the back;
- deviation of the pelvis back.
Body turns
Static body turns are not only fun, but also an effective exercise for the press. It burns more calories and more efficiently than classic twists. Firstly, this exercise option is more functional because you must remain on your feet. Secondly, the legs, shoulders and abs are actively involved during the exercise. Therefore, static turns are great for people who want to lose weight, improve muscle synergies, or make exercise more exotic.
Sequencing
Step 1: Starting Position
Stand straight, then step forward with one foot and lower your hips until both knees are bent at an angle of 90 degrees. Make sure the front knee is directly above the ankle to avoid unwanted tension in the knee joint. The other knee should not touch the floor. Now raise your straight arms to the sides about the height of your shoulders.
Step 2: body turns
Turn your upper body to one side as far as you can. Pause and inhale. Focus on contracting the oblique muscles of the abdomen to make sure that it is the abs that does the work, not the momentum. Then do the same on the other side.
Additional tips for making body turns:
- to increase resistance for the abs, put the barbell on your back or ball that you can hold in your hands;
- do not twist the torso using an impulse;
- intentionally compress the abdominal muscles at each rep;
- if you cannot hold a static position in your lunges, consider strengthening your leg muscles;
- take a break as soon as your technique begins to suffer;
- if you experience pain or discomfort in the knees or lower back, stop the exercise.
Conclusion
So, we examined the basic static exercises for the abs and back. Include them in your training program and very soon you will see an excellent result.