Do you know how to get your press into shape in 30 days?

Health and sport are two interrelated concepts. And if you constantly adhere to the right way of life, you can achieve significant results in the beauty of the body.

Having cubes on the stomach is the goal of people who have little to do with sports, or in the light of some circumstances (seasonal weight gain, weightlifting, predisposition to fatness, etc.) have excess fat deposits.

Particularly relevant is the question of abdominal muscles in late spring, when people begin to prepare for summer trips to the beach.

In this article you can find a training program that will pump up the press for 30 days, as well as general recommendations for training the muscles of the abdomen.

Look in the mirror

Before you start any training, you need to give yourself a psychological setup. In this case, it is recommended to look at yourself in the mirror and determine what you want to change, how it should look and how long you are willing to spend to achieve your goal.

Everything is possible, the main thing is to believe in yourself

You might think that a press in 30 days is impossible. Of course, no one talks about an easy result and the same victory, but the goal is quite within reach. The main thing is to follow the following rules:

1. Normalize food, switch to high-quality food.
2. Make your studies a permanent, integral part of life.
3. Keep to a certain schedule of the day and do not break it.

Observing these recommendations and training in the program below, you can put your press in order for 30 days.

Principles of the program

Before we go directly to the program, we should emphasize the important points on which it is based:

1. The program is designed for two training of abdominal muscles per week.
2. It involves cycling exercises. Several exercises are carried out one by one in turn. When a certain circle is over, a break takes 2-3 minutes and everything is repeated again.
3. The program allows you to bring the press to the form for 30 days.
4. For girls and for men it has almost the same high efficiency, because it contains simple and effective exercises.

As you can see, while there is nothing complicated, it's time to move on to the exercises themselves.

Training program

So, if you decide to have time to pump up the press in 30 days, then you need to train according to the following program:

The first circle:

1. Lifting the legs in the vise to the level of the abdomen.
2. Twisting on the press forward lying on the floor.
3. Twisting on the press in the sides lying on the floor.

Second Circle:

1. Exercise on the press with a gymnastics roller.
2. Lateral twisting lying on the floor.
3. Lifting the legs up from the position of lying on the floor.

Apparently, this press program for 30 days contains both heavy exercises and more light ones that can be performed for 50 or more repetitions. There are no specific repetitions.

After a week of training, you yourself will feel how many times you are available. The main thing is to perform each exercise repeatedly to failure and with the maximum amplitude.

First, execute the first circle in two approaches, then the same number of times the second. Rest between approaches should be, as already mentioned before, no more than 2-3 minutes. Do a break between training for about 3 days so that the muscles can recover.

Also note that if the exercises are given to you too easily and in each repetition you can easily do 40-50 times, then use weighting agents that can be attached to the legs or hands. Even an extra kilogram on each leg and arm will effectively increase the pressure on the press.

In this way, you will be able to get the maximum number of tufts of abdominal muscles to work and thus the press program for 30 days will bring you results. Also do not forget that you need to revise your daily diet and go to healthy food.