0. Everyone has a press cubes, but they are usually hidden under a layer of fat.

Under the number zero, as the basics, it is simply necessary to repeat once again: everyone has a press with cubes, and even a poorly trained person – simply because the muscles are so arranged. But cubes become visible only at a definitely low percentage of body fat.
Of course, the appearance of the abdomen still depends on the development of the abdominal muscles. Roughly speaking, if you have been training for a long time and effectively, then the cubes will be visible with a higher percentage of fat, and if the press is poorly trained, then it will be visible only with an extremely low percentage of fat.
But in any case, the visibility of the press cubes primarily depends on the percentage of fat in your body. Therefore, the achievement of press cubes is FIRST OF ALL DIETARY, and only then the training, which we write about below.

1. Strengthened abdominal training DOES NOT burn fat in the abdomen and waist

For some reason, the spring snowdrops that come to the gym, as Zhigan sings “pump up”, are picked up from the VKontakte communities of magic programs for removing fat from the abdomen and storm the twisting machines.

We will not tire of repeating every week – burning fat in any particular place is IMPOSSIBLE. There are no exercises and techniques (except for liposuction) to remove fat only on the abdomen or waist.

In this regard, barbell squats will be much more effective than attacking ab machines.

2. There is no “lower abs” and “top abs” and there are no professional trainers who give “upper and lower abs” exercises.

Anatomically, the press is not divided into “top” and “bottom”. Any abdominal exercise engages and develops the muscles to the fullest. There are more and less effective exercises, but there are no “up” and “down” exercises.

3. The number of repetitions does not matter

Of key importance when loading the press is the time the muscles are under load. That is, if you raise your legs in the hang, then try to freeze for a couple of seconds at the most difficult point and do repetitions slowly. 10 such repetitions will be more effective than 20 done at a fast pace.

Focus on burning. You need to do repetitions through pain until subjective muscle failure, that is, when it feels like you can’t do another repetition even for a million dollars. According to various sources, the load is advised to select such so that subjective muscle failure occurs within 15-25 repetitions.

4. No need to lift straight legs and a straight body

The maximum contraction of the abdominal muscles occurs when the back is rounded and the chin is pressed to the chest. In all variants of twisting, you need to imagine that you are curling up.
In all variants of leg lifts, you need to slightly bend your knees, and try to raise not your legs, but your pelvis. This will reduce the load on the hip flexors and quadriceps, and load the abdominal muscles to the maximum.

In addition, there is a study on the risk of injury in the lumbar region of some exercises for the press.

5. Different muscles are responsible for strong abs and a flat stomach.
The transverse muscle is more responsible for retracting the abdomen, and it also needs to be trained. Try to make a “vacuum”, like the great Arnold.

6. It is impossible to increase the abdominal muscles and reduce the percentage of fat at the same time.

Unfortunately, it’s either one or the other. Fat burning is possible with a calorie deficit, a set of muscle mass (hypertrophy) is about a surplus.

7. The beauty and arrangement of the cubes is given by nature, the press cannot be made even if it is not so from birth

Perhaps someday you will get to see your own press with cubes, and if you have not done this before, then what you see may come as a surprise to you. Your press may not be as beautiful and symmetrical as the guy in the title picture for this text. Here’s how lucky.