1. Press is “upper” and “lower”
The rectus abdominis muscle (abs) has no upper and lower part. The fibers of this muscle run from top to bottom along the entire length. Therefore, when you train the abs, the fibers contract equally at the top and bottom. That is, if you swing the press, then it will always be worked out the same along the entire length.
But there is no smoke without fire. The fact is that when you perform any leg raises (for example, in support), it is not the abs that works for you, but the iliopsoas muscle. Which is located near its bottom. Therefore, it seems to you that the lower press is working more. When you twist, then your abs itself is working, and it seems that you are training its upper part. But, I will say again that this is all an illusion.
2. It is more difficult for women than for men to make the abs bumpy
It’s true. But the “fault” in this is not the press, but physiology. Women have less testosterone than men. And testosterone is responsible for building muscle and burning fat. Therefore, it is more difficult for women to build muscle and lose weight all over the body, and not just on the stomach.
I will say even more. Normally, men should have approximately 15% subcutaneous fat by weight. Women have 18% – 20%. Abs cubes are viewed if the amount of subcutaneous fat is 10% – 12%. That is, in fact, the embossed press in women is a deviation from the norm.
3. To lose belly fat, you need to pump the press
Remember, pumping up muscles does not leave fat. This applies to the whole body in general and the press in particular. This is the first thing. Second, the body will never remove fat from only one specific part of the body. You cannot force him to do this. These are the laws of physiology. Therefore, if you want to get rid of belly fat, then you have to get rid of it all over the body. And to do this, you need systematic aerobic exercise. You can read more about weight loss in the article 8 myths about weight loss .
4. For the cubes to appear, you need to swing the press many times every day.
This is not entirely true. The fact is that the tracing of muscles depends primarily not on the volume of the muscles themselves, but on the thickness of the fat layer. Of course you need to download the press. But subcutaneous fat will not decrease from this.
The abs is the same muscle as everyone else. And the same training principles apply to it as to other muscles. In a word, training your abdominal muscles a couple of times a week for 3-4 sets, you will achieve the same effect as every day for 10 sets. And if there is no difference – why waste extra energy?
5. I want to pump up my abs, but I don’t want to lose weight
Many people are quite thin, but belly fat is still present. They do not want to lose weight, but they want to make the abs more prominent. And in point number 3, I actually said: “If you want a beautiful press – lose weight.” But it is not so. A beautiful body is built not only on the absence of fat, but also on the presence of muscles. And of course, you need to train them all, not just the abs. By pumping muscles, you will prevent muscle breakdown. So in this case, you need strength aerobics (high intensity strength training).
Getting rid of fat and maintaining muscle is difficult. But that’s a completely different story. Read more about this in the article Is it possible to lose weight in the gym?
Achieving a great abs requires two things. The first and most important thing is to get rid of excess subcutaneous fat. And this can be done not by daily “rape” of the press, but with the help of appropriate nutrition and systematic aerobic exercise .
Second, it is necessary, of course, to train the abs. But do it 2 – 3 times a week for 3 – 4 sets and 15 – 20 reps. This is quite enough. Increasing reps further will not speed up the result.