A flat and beautiful stomach indicates a person’s health and good physical fitness. After all, this is one of the problem areas for most people, where fat deposits are most noticeable. You can pump up your abs by doing exercises at home or in the gym. Such training does not take much time and in most cases does not require equipment. But exercise alone will not be enough. In order for the relief to become noticeable, it is necessary to remove the fat layer behind which the treasured cubes are hidden.
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- 1. Take a deep breath through your nose. Then sharply exhale all the air through your mouth and at the same time draw in your stomach as much as possible.
- 2. You need to imagine that you need to stick it to the back wall of the spine.
- 3. You need to stay in this position for 15–20 seconds. If there is not enough air, you can periodically take small breaths through your nose.
- 4. After this, the stomach should be slowly and under control, maintaining tension for some more time.
- 1. Lie on your back and bend your knees. Cross your arms behind your head or on your chest.
- 2. As you inhale, lift your upper back off the floor. The shoulder blades should remain on the floor. The movement should be carried out through the force of the press. You cannot pull your neck with your hands.
- 3. At the top point, you should make a peak contraction, squeezing your abdominal muscles.
- 4. Then return to the starting position.
- 1. Starting position - lie on your back, stretch your legs and arms along your body.
- 2. While inhaling, raise your straight legs to an angle of 90 degrees. The lower back should be pressed tightly to the floor. The legs should be lifted solely by the force of the rectus abdominis muscle.
- 3. You should fixate at the top and slowly lower your legs. It is advisable not to put them on the floor, but to immediately perform the next repetition.
- 1. Go to the horizontal bar and hang on it, using an overhand grip.
- 2. As you exhale, raise your straight legs up at least until they are parallel to the floor. Ideally, you need to reach the bar with your shins.
- 3. To fully engage your abs, you should twist your pelvis, rounding your back.
- 4. You need to lower your legs smoothly, without throwing them down.
- 1. Lie on the floor. Stretch out your arms and legs.
- 2. As you exhale, raise them, touching your shins with your palms.
- 3. The back must be slightly rounded so that the abdominal muscles are involved in the work.
- 4. Pausing at the top, slowly straighten up. Perform the specified number of times.
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How to get perfect abs?
First, you should remember the formula for ideal abs - a low percentage of body fat and strong abdominal muscles. Without these components, it will not be possible to achieve the goal. Even if the muscles are well developed, they can be hidden under a layer of fat.
You can get rid of excess fat through diet and cardio training. The main thing is to create a calorie deficit. Without this, you won't be able to lose weight.
You can pump up your abs by doing special exercises. Moreover, men are much more likely to see cubes than women. This is due to the fact that guys have a slightly lower body fat percentage to begin with. Girls easily gain fat mass. In addition, women have fewer nerve endings in the lower abdomen due to the peculiarities of their physiological structure.
Teenagers need to exercise their abs carefully. Boys are recommended to engage in intensive training only after 13 years of age, and girls after 15. Until this time, active growth of the body and internal organs occurs.
The most effective exercises
You can pump up your abs in the gym or at home. For a good workout, a floor and a mat are enough.
Of course, it is unlikely that you will be able to see results in a week of classes. But after just 1 month of regular training, muscle strengthening will be noticeable. With a low percentage of fat, cubes will begin to appear. You can achieve lasting results in 2-3 months of doing abdominal exercises.
Vacuum
One of the most effective exercises for a flat stomach and waist reduction is a vacuum. It is perfect for girls who do not set a goal to pump up their abs to six-pack size. As a result of regular performance of this exercise, the internal abdominal muscles are strengthened, which practically do not work with standard crunches, leg lifts, etc.
Technique:
If the deep muscles are weak, the stomach will hang even in thin girls. Thanks to the vacuum, you can make it flat and draw a light relief.
You should do the vacuum every day in 4-5 approaches. It must be performed on an empty stomach. Therefore, the best time is morning.
The best exercises on the bench for the press - how to quickly pump up the six-pack?
Crunches
You can work the superficial abdominal muscles (rectus and oblique) using crunches. This exercise is very easy to do at home. To do this, you only need a flat floor and a fitness mat, which can be replaced with a blanket.
Technique:
The movement should be smooth. If you rise with a jerk, the load will be removed from the press.
You can relieve the load from your lower back during the exercise by doing crunches on a fitball. In this case, the body position is more physiological. In addition, the range of motion increases.
Most gyms have a special machine for crunches - a Roman chair. Its design includes an inclined bench and bolsters under which the legs are placed. The effectiveness of this embodiment is higher, but it is more difficult to follow the technique. The main point is that the back must be round so that the abdominal muscles do the work.
You can also do lateral twists, trying to reach your elbow with your knee while lying on your side. This option is aimed at developing the oblique abdominal muscles. But girls should not be overzealous with this exercise, as their growth leads to an expansion of the waist.
Raising legs from a lying position
Leg raises will help you engage the lower rectus abdominis muscle to a greater extent. In fact, the abs are not divided into upper and lower. There is only one rectus muscle, and it is continuous. But with the help of various exercises you can include one or another part of the work.
Leg raises can be done at home while lying on the floor.
Technique:
You can increase the effectiveness of the exercise by stopping at the top point and starting to lift your pelvis with the force of the press. In this case, it is important to ensure that there is no discomfort in the lower back and cervical region.
If classes are held in the hall, it is more convenient to perform the exercise on a Roman chair. The lower back should also be lifted off the bench, lifting the pelvis.
Hanging Leg Raise
To raise your legs while hanging, you will need a horizontal bar or a special exercise machine that supports the elbows. This exercise, like the previous one, is aimed at detailed development of the lower part of the rectus abdominis muscle.
Technique:
The movement must be performed without jerking or swinging on the horizontal bar. Otherwise it will be carried out due to inertia.
Not everyone can do this exercise with straight legs. In this case, you can simplify the task and bend them at the knees. The execution technique will be similar.
Even a simplified version is usually difficult for beginners. Therefore, many gyms have installed special structures that allow you to do hanging leg raises with emphasis on your elbows.
Fold
You can quickly pump up your abs to a six-pack with the help of such an effective exercise as the fold. It is a simultaneous lifting of the arms and legs.
Technique:
This exercise is quite difficult. To perform it correctly, you must be in good physical shape.
Training programs
You need to train your abs in the same way as other muscle groups, that is, 2-3 times a week. There is no point in exercising every day, since the abdominal muscles must have time to recover.
You can perform abdominal exercises after the main part of your workout (strength or cardio). At other times, you should train no earlier than 2-3 hours after eating.
Girls who would like to have a thin waist do not need to pump up their abs in a strength mode with a small number of repetitions and weights. If the abdominal muscles seriously increase in volume, the silhouette will lose its femininity.
Men who want to pump up their six-pack abs can use additional weight - pick up a barbell plate or put weights on their legs. This will significantly increase the effectiveness of the exercises performed and allow you to achieve your goal faster.
A universal abdominal training program might look like this.
This program is suitable even for beginners. You can practice it at home. Over time, it is worth moving on to a more complex training regimen.
By regularly exercising according to the chosen program, you can easily pump up your abs in 1 month. If you complement such activities with proper nutrition and cardio training, your stomach will become flat and sculpted.
And a little about secrets...
The story of one of our readers Alina R.:
I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...
But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.
And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...
Every girl dreams of a beautiful and sculpted abs, as well as a flat, toned tummy and a thin waist. For some, a dream remains a dream, while others do everything to make it a reality. Of course, this task is not so simple, especially considering that nature has endowed women with a layer of fat on the abdomen, which can hopelessly hide all your cubes. Therefore, the approach to this problem must be comprehensive. It is quite possible to pump up your abs in a month at home, although it may take longer. The main thing is not to give up.
If you have set a goal to pump up your abs in a month, then there are common recommendations which must be adhered to:
- Exercises must be regular and systematic - otherwise there is simply no point in them.
- Experts recommend exercising in the morning on an empty stomach. Because of this, the body will burn its own fat reserves. If you prefer to do exercises at other times of the day, then do them no earlier than an hour after eating.
- It is not recommended to pump up the press during critical days, at least in the first couple of days. But here it is important to focus on your well-being.
- There is no need to actively load yourself right away. Start with moderate loads and increase them gradually. Otherwise, you can get hellish muscle pain. In addition, at some point the press may stop swinging, and the load will then go to other muscles.
- In order to pump up your abs in 30 days, you need to supplement the exercises with a diet. The less belly fat you have, the faster you will see results.
- Don't expect quick magical changes. You won't have abs for a few days. Many people give up ahead of time, but it is important to overcome the psychological barrier and continue studying.
How to pump up your abs in a month
To work out your abdominal muscles, it is enough to spend at least 10 minutes a day doing exercises. Do them smoothly and measuredly, without sudden movements. You definitely should feel the tension in your abdominal muscles.
The question of whether it is possible to pump up abs in a month interests many. In fact, the time required to achieve results will be individual for everyone, and it will depend on the presence of fat and the state of the muscles. If a girl is thin and has a flat stomach, then her cubes may appear in just a couple of weeks. Those who have fat in the waist area will need more time, because they will also need to get rid of everything unnecessary. Therefore, the answer to the question of whether it is possible to pump up abs in a month will be individual in each individual case.
The abs are formed by the upper and lower sections, as well as the oblique muscles of the abdomen. The upper and oblique muscles are the easiest to pump, but you need to know that the more they are developed, the less a woman’s waist will stand out. If you have a tummy, you need to pay special attention to the lower abs, which are quite difficult to sway. But it is its elaboration that helps to cope with fat deposits.
Few people can be in great shape without dietary restrictions. If you are one of these people, you need to follow a certain diet. There are foods that are better to avoid: fatty and fried foods, sweet drinks, candy, baked goods, fast food. But there should be enough proteins in the diet, including lean meat and fish, dairy products, fresh fruits and vegetables and complex carbohydrates. Alas, no one has yet figured out how to pump up abs at home in a month, without making any sacrifices.
Effective exercises for pumping up the abs for girls
As we already know, the abdominal muscles are divided into upper, lower and lateral. To cope with such a task as pumping up abs in a month for a girl, you need to ensure that all of them are worked out. For each muscle group there are separate exercises that help pump it up.
Exercises for the upper abdominal muscles
Crunches
Starting position - lying on the floor. Place your hands behind your head, spread your elbows, bend your knees at a right angle, without lifting your feet from the floor. The upper body must be lifted off the floor so that it forms an angle of approximately 30 degrees with the surface. Try to hold it at the top point for a couple of seconds, then return to the starting position. When you want to increase the load, you can put a gymnastic ball on your feet while performing this exercise.
Deflections
You need to lie on your stomach. Keep your legs straight, clasp your hands behind your back. You should try to raise your torso on the floor surface. Hold in this position, then inhale and exhale slowly five times and return to the starting position. Do two approaches 15-20 times.
Leg raises
This exercise is also recommended to be included in the program on how to pump up your abs in a month. You need to lie on your back, straighten your legs, spread your arms to the sides. Raise your legs slowly until they are at right angles to your body, then lower them. Repeat the exercise 10 times.
Lower abs exercises
Weighted leg bending
For this exercise, how to pump up your abs in 30 days, you need to sit on the floor, bend your arms at the elbows, stand up, and straighten your legs. Raise your legs to an angle of 45 degrees, fix them in this position for a few seconds, pull them towards your chest and straighten them. Do two sets of 15 reps.
Vertical scissors
We lie down on the floor, keep our legs straight, raise them above the surface at an angle of 45 degrees. We actively and energetically perform vertical scissors, and thus pump up the abs in a month. It is recommended to perform the exercise at least 35 times.
Raising the pelvis on one leg
This effective exercise can be included in your abs pumping program in a month. You need to lie down, spread your arms to the sides, straighten your right leg forward, place your left leg on the floor, bent at the knee. Now you need to engage your abs, lean on your legs and shoulders, and lift your body and straight leg above the floor. An angle of 180 degrees should be maintained between the raised leg and the body. Repeat the exercise 25 times.
Exercises for oblique muscles
Leg straightening
Effective abdominal exercises for 30 days, which work the side muscles. You need to lie on your back or sit down with your torso tilted back. Raise your legs, bent at the knees, place your calves parallel to the floor (this parallel must be maintained). Alternately straighten your legs forward in weight, hold them for a few seconds, then return to the starting position.
Side crunches
Lie on your back, bend your knees, then pull them to your chest and spread your arms to the sides. Trying not to open your body from the surface, throw your bent legs first to the right, trying to touch the floor, and then to the left. At the same time, the abdominal muscles should work. Repeat the exercise 30 times, do three approaches.
Horizontal scissors
This exercise can also take part in pumping up the abs in a month. The starting position is the same as in vertical scissors, but the movements of the “scissors” are performed in the horizontal plane.
Exercises for forming “cubes”
The exercises proposed above are more aimed at removing the stomach and tightening its muscles. However, many women who are wondering whether it is realistic to pump up their abs in a month want. For this purpose, you can use the following exercises:
- Sit on the edge of a chair or bed with your legs extended forward. Bend them and pull them towards your chest, tensing your abdominal muscles as much as possible, then return to the starting position.
- Lie on the floor, straighten your legs forward, put your hands behind your head, hold on to the edge of the sofa. Raise your straight legs slowly and smoothly lower them.
- Do the bicycle exercise.
- Lie on the floor, bend your knees, place your hips at right angles to the floor surface. Pull your knees closer to your chest, tightening your abdominal muscles, then return to the starting position. These exercises are called reverse crunches.
Downloading the press in a month - table with the program
Those who plan to pump up perfect abs in a few days or a week will inevitably be disappointed, since this is impossible. However, during this time we can accustom the body to physical activity. To do this, you can use the exercises suggested below, which are recommended to be done in three sets of 15 times. Perform sets with a one-minute break.
- Hanging on the bar. Raise your legs straight or bent at the knees to the level of the pelvis. You can also additionally do side turns, which also engage the oblique abdominal muscles.
- Torso Raise. Lie on the floor, bend your knees. Raise your torso, then return it to the starting position. The exercise should be done quickly, rising in jerks.
- Diagonal crunches. Lie on the floor, bend your knees, place your hands behind your head. Raise your torso frequently and alternately reach to the opposite knee with your right and left elbow.
- Side crunches. Lie on the floor, press your legs together, arms under your head. Raise your torso as high as possible to the side, working your oblique muscles.
Finding beautiful abs in a month is already more realistic. To do this, experts recommend including various types of crunches, hangs on the horizontal bar, “bicycle” and “scissors” exercises in your training program.
You can pay attention to another exercise that involves almost all the abdominal muscles. Lie on the floor, arms along your body. Now raise your straight legs to an angle of 45 degrees, hold in this position, lower your legs, but not completely. Raise them again, lower them to the left of the body and touch the floor, then do the same for the right side.
A table explaining how to pump up abs in 30 days for a girl may look different. One of the options recommends doing the following exercises: during the first week:
- Straight crunches with an elevation of 30 degrees - 3 sets of 5 times.
- Full body raises - 3 sets of 10 reps.
- Diagonal crunches - 3 sets of 10 times.
- Hanging on the bar with legs raised at right angles - 3 sets of 5 times.
- Hanging with legs raised at 45 degrees - 3 sets of 5 times.
Then you need every week add one approach at a time.
The table for girls “How to pump up abs for 30 days” in combination with the right diet will allow you to achieve wonderful results. The main thing is to be motivated and practice regularly.
Effective abdominal exercise on video
Almost everyone has belly fat, even the thinnest ones. This is because the tummy is one of the most common fat depots in the body; fat is deposited there first. Therefore, you need to fight for the perfect abs.
Is it possible to make your tummy flat at home? It’s absolutely real and don’t let anyone scare you that only a professional trainer will make a sweetie out of you. First of all, it is your decision and efforts.
Two main steps towards a flat and sexy tummy:
- Diet.
- Training program.
This article will be useful to all girls and women who want to get rid of a flabby belly and gain elastic abs.
We will look at several training programs: for a flat tummy at home, for abs at home and for training in the gym. As well as important questions, the answers to which are better known before starting training. Articles are supplied with photos, videos, tables.
What time to train
When training at home, many recommend doing exercises in the morning on an empty stomach. This is effective because the body uses up all the evening energy during sleep, so morning workouts use fat energy. A sure step towards getting rid of belly fat.However, remember that in the morning the glycogen reserve (these are “canned” carbohydrates, the energy reserve of our body) is practically zero, so strength training is not recommended. It’s good to do yoga, stretching, and simple exercises without stress. Monitor your well-being.
Perform the exercises using the correct breathing technique: force as you exhale, relax your muscles as you inhale. The most effective workout will not give the desired result without the correct breathing technique.
How many times a week do you train?
Train regularly, but without fanaticism. The best option is 3 times every 7 days for 15-25 minutes, work out the exercises for 10-20 repetitions, 2-3 approaches each. It is important not to take long breaks.
How long does it take to pump up your abs?
It all depends on the body composition and conscientiousness of the worker; a miracle will not happen in less than a month. Perfect abs in a week is nothing more than a myth!
If you have an average build – 1-2 months of hard training + proper nutrition and a flat tummy like magic.
If a person has a body constitution that tends to be overweight: strength training + cardio (running in the morning, walking) + proper diet + drying the body.
How to pump up your six-pack and is it worth it?
Whether it’s worth it or not depends on your preferences: some people like cubes, others just like a toned tummy. By following a diet and performing an effective set of exercises collected in this article, you will pump up your abs and make your tummy flat. If you want cubes, you can do this program with increasing load (increasing the weight of equipment, number of approaches, etc.), after 1.5-2 months of training the cubes will appear. If you want to speed up the results, here is a photo of an express workout plan for six-pack workouts for 30 days.
Here is the second variation of the abdominal exercise program for 30 days:
How to eat?
After your workout, fuel yourself with protein or carbohydrates. The protein team consists of: boiled chicken, eggs, cottage cheese; carbohydrates - porridge. You should not eat heavy food in the morning: this will reduce all physical efforts to zero. Your diet should be 1/3 sources of protein and 2/3 sources of carbohydrates and vegetable fats. Eat small meals 5-6 times a day. Don't forget to drink 1.5 liters of water a day - it's good for your body and skin.
Let's remember!
1. Train in the morning, on an empty stomach, or after work, but not earlier than 1.5-2 hours after eating.
2. Conscientious sports work 3 times in 7 days will be enough.
3. Eat right. Remember that you need to eat before training: approximately 1.5-2 hours.
4. Follow the conditions, and elastic abs will appear in 1-2 months.
Abdominal ab training program for a week at home (table)
| Day of the week | Exercises | Approaches | Replays | Inventory |
| Mon | ||||
| Warm-up | 20 minutes | |||
| Letter V | 3 | 10 | Rug | |
| Back arch | 2-3 | 10 | Rug | |
| Lying leg raise | 3 | 10-15 | Rug | |
| 3-4 | 8-12 | Dumbbells 1.5-3 kg. (bottles 1.5-3 l.) | ||
| W | Rest | |||
| Wed | Exercises for the abs and arms | |||
| Warm-up | 20 minutes | |||
| Bike | 3-4 | 10-15 | Rug | |
| 3 | 12-15 | Chair, bench | ||
| 3 | 20-25 | Dumbbells 3 kg. (3l bottles) | ||
| Harmonic | 2 | 10-15 | Rug | |
| Bringing hands together | 3 | 10-15 | Fitball (bench), dumbbells (bottles) | |
| Thu | Rest | |||
| Fri | Exercises for the abs and legs | |||
| Warm-up | 20 minutes | |||
| 3-4 | 10-15 | Rug | ||
| 3-4 | 15-20 | Mat, ball | ||
| Scissors | 2-3 | 25-30 | Rug | |
| Lifting on your toes | 100*2 | Dumbbells (bottles) | ||
| Sat | Rest | |||
| Sun | Rest | |||
By training weekly for 1 – 2 months you will achieve a perfectly flat tummy!
Now let's look at each exercise and learn the technique.
Exercises for the abs and back
Letter V
Exercise "Letter V"
1. Lying on your back, extend your arms straight above your head.
2. Raise your legs straight and arms straight, forming a V.
3 sets, 10 reps.
While performing this exercise, tense your abdominal muscles.
Back arch
1. Lying on your stomach, extend your arms forward.
2. Raise your upper body.
3. Lock in this position for 5 seconds, stretch your spine.
2-3 sets, 10 reps.
Raise your body as high as possible. Two techniques of execution: positioning the arms as in the picture, or arms along the body.
Exercises for the abs and buttocks
Lying leg raise
- Lie on your back, straighten up, turn your palms down.
- Lift your legs off the floor and fix them in a position perpendicular to the floor.
- Slowly lower your legs.
3 sets, 10-15 reps.
Advice. To make it easier, place your hands under your buttocks, you can bend your knees slightly.
One of the most effective exercises for the butt. In fitness clubs it is performed with dumbbells or a barbell; at home, sports equipment can be replaced with bottles of water.
- Keep your body straight, look in front of you, draw in your buttocks and stomach.
- Take a step while performing a squat. The shin of the bent leg is parallel to the floor, the knee forms an angle of 90° relative to the floor and does not “peek out” in front of the foot.
- Take a wide step and squat deeply, stopping at the lowest point for 2-3 seconds.
- Rise up, pushing slightly with your supporting leg (lean on your heel).
3-4 sets, 8-12 reps (per leg), weight 1-3 kg.
Advice. Sit down as you inhale, stand up as you exhale. Take your time, perform the exercises slowly, honing your technique. You can perform all the repetitions on each leg alternately, or alternately.
If the exercise is difficult, try working it without a load first.
Exercises for the abs and arms
Bike
- Lie down on the mat with your hands behind your head.
- Legs raised and knees bent.
- Raise your upper body (head, neck, shoulders).
- At the same time, straighten your right leg, twisting your body, and turn to the left.
- Then, straighten your left leg, turning to the right.
3-4 sets, 10-15 reps. When both legs perform the same movements (right - turn to the left, left - turn to the right), this is one repetition.
Advice. Do the “bike” exercise on the floor, not on the couch! Relax your neck muscles, do not pull it with your hands: only lightly touch your head with your hands. The legs work, the buttocks are relatively fixed. Practice proper technique by training slowly.
To develop the correct technique, we recommend watching the video:
Bench push-ups (abs + triceps)
- Place your palms on a bench (chair, sofa), fingers together, gaze in front of you.
- Tighten your abdominal muscles, this will remove excess stress from your back, keep your body straight.
- Bend over, bending your elbows, and touch your chest to the bench.
- Straighten your elbows.
3 sets, 12-15 reps.
If it is difficult to do the exercises, kneel down and start working in this position, it will be easier.
You will need dumbbells, if you don't have them, water bottles work great.
- Take the weight and bend your elbows.
- Place your feet hip-width apart, bend your knees slightly.
- The body is tilted forward, bend your lower back.
- From this position we extend our arms, the shoulder joint does not move, only the elbow joint moves.
- The back and abs are tense.
3 sets, 20-25 repetitions, dumbbell weight 1 kg (or 0.5-1.5 liter water bottle).
Exercises for the abs and chest
Harmonic
- Lie on your back, legs raised and forming a right angle, hands behind your head, shoulders raised.
- Straighten your legs, tensing your abdominal muscles.
- The neck is relaxed, we do not hold the head with our hands, we hold the upper part of the body with the press.
2 sets, 10-15 reps.
Bringing hands together
- Lie down on a bench (chairs).
- Take the equipment, palms facing each other.
- Spread your arms wide, bring them together without bending your elbows.
4 sets, 12-15 reps, weight 1-3 kg (1-2 liter bottle).
At home, you can take bottles of water instead of dumbbells; if you don’t have a fitball, make chairs or take a bench.
Exercises for the abs and legs
- Lying on your back, extend your arms straight, relax your muscles.
- Raise your shoulders, stretch your arms and toes.
- Raise your legs and, tensing your muscles, stretch forward.
3-4 sets, 10-15 reps.
- Take a ball of any diameter to form a right angle.
- Lie on your back, put your hands behind your head, feet on the ball.
- Hold the ball under your knees and lift yourself up off the floor, tightening your muscles as much as possible.
- Hold in this position for 3-5 seconds.
3-4 sets, 15-20 reps.
Advice. If there is no ball at home, the exercise is performed in the same way, only with straight legs.
Scissors
- Lying on your back, raise your legs 30 cm from the floor.
- Perform crossing leg swings.
2-3 sets, 25-30 reps.
This exercise tightens the obliques and lower abdominal muscles.
Lifting on your toes
- Stand with your feet on a solid stand 8 cm high (wooden beam), your back is straight.
- We take a dumbbell in one hand and hold the support with the other.
- Rise onto your toes, hold for 1-2 seconds and lower down.
Perform: 100 repetitions (on each leg).
Let's summarize the home workout for the press. Let's divide the abdominal exercises discussed above into two groups so that you can work purposefully:
Exercises for the upper abs
- Bike.
- Lying leg raises.
- Letter V
- Back arch.
Exercises for the lower abs
- Scissors.
- Harmonic.
We recommend watching the video - “Effective abdominal exercises at home”
Effective abdominal exercises in the gym
You can use the comprehensive abdominal exercise program shown in the table below. For a beginner who loads himself with weights, we advise you to work out your abs in the gym 2 times a week, diluting them with enhanced cardio workout.
Abs training program for the gym
| Day | Exercises | Approaches | Replays |
| Mon | 3-4 | 15-20 | |
| 3-4 | 15-20 | ||
| Jump rope | 4-6 min | ||
| W | Rest | ||
| Wed | Run | 15 minutes | |
| Jump rope | 7 min | ||
| Thu | Rest | ||
| Fri | 2-3 | 10-15 | |
| 2-3 | 15-18 | ||
| 3-4 | 15-18 | ||
| Jump rope | 4-6 min | ||
| Sat | Rest | ||
| Sun | Rest | ||
- Place your elbows on the bars and press your back against the pad of the machine.
- Raise your legs, trying to touch your stomach with your thigh, keeping your shoulders motionless.
- Lower your legs.
3-4 sets, 15-20 reps
Do not touch the floor with your feet until all repetitions are completed.
- The inclination of the bench is 30-40 °, place your hands behind your head.
- First raise your head, then your shoulders.
- Lift up while tensing your abs.
3-4 sets, 15-20 reps.
- Choose a suitable weight (not too heavy 6-10 kg).
- Take the rope and kneel down.
- Arch your back, arms bent.
- Lower yourself almost parallel to the floor, touching your chin to your chest.
- Perform the exercise by tensing your abdominal muscles, no need to work with your hands .
2-3 sets, 10-15 reps.
- Start with a light resistance weight (8-10 kg).
- Grab the handles and place your feet under the bolsters.
- Raise your legs and twist your upper body, the action happens at the same time.
- Take a 2-3 second pause.
2-3 sets, 15-18 reps.
- Lie down on the bench, wrap your hands around the pad of the exercise machine (by the edge).
- Bend your legs slightly.
- Raise your legs while working your abdominal muscles.
- At the top, lift your butt off the bench.
3-4 sets, 15-18 reps.
An excellent selection of complex exercises for the press in the gym in this video:
These training programs will help you get a beautiful tummy very quickly. Don't forget to measure your results, take photos and weigh yourself. The real fruits of your labor: a slim figure, thin waist and toned abs are the best reward.
We wish you fruitful and enjoyable training!
Beautiful abdominal relief- the cherished dream of most women and men, evidence of health and harmony. Thanks to a well-developed abs, the lumbar region is functional, but if it is weak, the back bothers you and a person is more likely to get injured. The abdominal muscles are used when moving and act as a corset for the internal organs.
If the muscles are not kept in good shape, an impressive belly grows. It is a mistake to think that only bodybuilders pump up their abs; you can get relief even at home if you switch to proper nutrition, systematically repeat exercises, and ensure a good night's rest.
Is it possible and how to pump up your abs in a month at home if you can’t purchase special exercise equipment? They approach the problem in a comprehensive manner.
How are the abdominal muscles structured?
The structure of the abdominal press is designed in such a way as to protect the internal organs from damage. If the spinal column cannot withstand the load, then it is distributed to the abdominal muscles, which ensure the mobility of the entire body.
The term abs refers to the plates of muscle that taper into tendons in the midline area. In the abdominal cavity, the tendons join together to form the line alba on the abdomen.
According to their anatomical structure, the following abdominal muscles are distinguished:
The presented muscle tissues make up the corset, which holds the body when walking and is responsible for actions with the body. Regular exercise helps strengthen muscle fibers, so your figure will become slimmer and your overall health will improve.
How to properly pump up six-pack abs?
The relief press depends on several factors:
- genetic predisposition;
- following diet rules to reduce the amount of body fat;
- regular performance of a number of exercises.
The first steps on the path to abs will be giving up junk food and sweets, which can disrupt metabolic processes in the body and cause a feeling of constant hunger. Running alone will not achieve the desired proportions; you should completely reconsider your diet.
Rules of action on the way to sculpted abs:
The effectiveness of the exercises will increase if you keep your core tense. The brain must learn to keep the muscles under control in order to pump only the necessary areas of the abs.
Where to start?
With a focus on success, anyone can pump up their abs.
There is no need to contact a trainer if, even at home, following the instructions will help you pump up your abs:
For exercises at home, additional equipment would be water bottles or dumbbells weighing up to one and a half kilograms. Exercises with such weights will show greater impact on the abs and guarantee results.
How to pump up your lower abs?
The lower abs are worked on by raising your legs. Some people make a common mistake, that is, they tense their limbs through the ribs, leaving the abs in a relaxed state.
Instructions for lower abdominal training:
- All attention must be kept on the muscles. If training is aimed at certain areas of the body, then maximum concentration and a sense of tension will help achieve the desired effect;
- Twisting must be performed with the greatest diligence. Simply lifting a limb does not have the same effect as forcefully folding the body;
- We work with weights. Working out without additional weights does not help build up your lower abs, and you won’t be able to increase muscle tissue volume.
Don't repeat the exercises too often. After warming up the body, it is recommended to do several repetitions and approaches, but without fanaticism, so as not to discourage you from continuing to exercise the next morning.
Exercises
All exercises for the lower abs involve a high pace of execution. But physical activity will be ineffective if you continue to eat fatty and sweet foods.
How to pump up your upper abs?
Morning time is best for training. All exercises should be carried out on an empty stomach in order to quickly pump up the upper abs. They are also determined by the pace of execution of actions.
To achieve a really flat stomach, all movements are done sharply and with the greatest number of repetitions, but here they change the tactics. For cubes, you need to do the exercises at a slow pace, feeling every abdominal muscle. The correctness of the actions is indicated by a burning sensation in the upper part of the abs.
Exercises
To get upper abs at home, you should exercise for 10 minutes during the day, but all exercises should become a habit. When exercising, they try to feel and strain the muscles as much as possible in order to gradually increase the load.
Is it possible to get perfect abs in a week?
Experts agree that in a week, almost anyone can pump up their six-pack abs. The main task is to decide on a suitable training program. Even a beginner will be able to quickly learn how to perform basic exercises and strengthen their abdominal muscles.
How to pump up a six-pack abs for a man at home?
The anatomy of the press in men and women is absolutely identical, but the stronger sex can exercise more intensively and get results faster.
Men can do 20 repetitions of exercises in 5 or even 6 approaches. Additionally, you can strengthen yourself with weights to pump up the muscles in your arms.
Results depend on body type and initial level of training. If a man is thin in body structure and has a fast metabolism, then it is easy to achieve a reduction in subcutaneous belly fat.
An overweight man with slow metabolic processes will need a much longer period of time; here it is necessary to follow a strict diet, do special exercises and be sure to take up running and cycling.
- Reducing calorie content of food. To lose weight, you need to spend more energy than the body receives from food. In the morning you can eat carbohydrates, at lunchtime you eat protein foods and vegetable salads that saturate your stomach with fiber. It is fiber that satisfies hunger, accelerates metabolism, which triggers the processes of burning subcutaneous fat tissue;
- Give up sweets or reduce their amount;
- Drink large volumes of water - about 2 liters during the day. Liquid fills the stomach, reduces appetite, removes harmful substances from the body;
- Ban on alcoholic drinks. Alcohol provokes the production of hormones, which are considered to be responsible for the accumulation of cholesterol in the blood vessels, which is why a huge belly grows. Moreover, the tradition of snacking on alcohol with high-calorie foods will not help you get six-pack abs, rather the opposite;
- Training must be regular, on certain days of the week;
- Aerobic exercise is needed several times a week, that is, running or brisk walking, which helps saturate cells with oxygen and burn fat deposits.
To pump up six-pack abs, you should pay attention to training the upper and lower abdomen, as well as the side abs.
Effective exercises:
Exercises on the horizontal bar are considered an additional exercise for the abs. They try not to focus on one type of exercise, but alternate it in order to simultaneously develop all the muscle fibers in the abdomen.
How can a woman pump up her abs to six-pack abs at home?
There are certain recommendations on how to quickly develop a sculpted stomach and lose extra pounds.
Girls face problems when they start doing exercises, because achieving what they want is much more difficult than for men.
Everything is explained by the structure of the body, which accumulates fat in the lower abdomen to ensure protection of the genital area. Also, protein foods are digested more slowly and muscles begin to ache after the first workout.
- You should learn to go to bed and get up at a certain time so that your body can rest during the night. You can't get up in the morning feeling exhausted, so as not to spend the whole day in an upset mood. During sleep, open the window for free air circulation;
- We do simple gymnastic exercises to warm up the muscles;
- We go for a morning jog for half an hour, and after returning we begin to do push-ups on a bench or floor.
Now it's time for a full workout:
Between exercises, you can rest, drink water, and relax a little. When the muscles become stronger, they expand the basic complex and increase the number of repetitions.
Proper nutrition while pumping up six-pack abs
When training the press, adhere to the following diet:
We stop eating in a hurry, now we need to chew food slowly. This will not only make the digestion process easier, but will help you avoid overeating at the table.
When pumping up your abs, you need to focus on the movements and learn to breathe correctly. By mastering such skills, you can work your muscles faster without exercising to the point of exhaustion. A combination of training and proper nutrition will help you achieve your ideal figure in the shortest possible time.
Olya Likhacheva
Beauty is like a precious stone: the simpler it is, the more precious it is:)
Mar 29 2017
Content
The closer the beach season is, the more people wonder how long it takes to pump up their abs, they strive to quickly remove excess fat from the waist and achieve six-pack abdominals. However, this process requires regularity and dedication, so only purposeful, dedicated guys and girls will achieve success.
How long does it take to pump up your abs?
The answer to this question depends on the physiological characteristics of a person and his willpower: one can do it from scratch, while another year will not be enough. Important factors for achieving a flat stomach are your body type and the degree of neglect of your abdominal muscles. If you have a lot of excess weight, you first need to get rid of it, and then start pumping up your abdominal muscles. How long does it take to pump up your abs? Systematic training plays a big role in this, and you can achieve success both in the gym and by working out at home.
Is it possible to pump up abs in a month?
This is not an easy task, but it is achievable. You can pump up your abs in a month if you regularly train the oblique, rectus, transverse, lower and upper abdominal muscles. At the same time, it is important to follow a strict diet and provide your body with cardio exercise at least 2-3 times a week (running, jumping rope, swimming, aerobics are suitable for this). Since it’s possible to pump up your abs without exercise equipment, equipment or weights (weights, dumbbells, expanders), classes can be done at home. Basic rules to achieve quick results:
- It’s better to pump your abs in the morning (on an empty stomach) – at this time fat will be burned faster;
- You can pump up your abdominal muscles only with regular training;
- to get rid of extra centimeters in the waist, it is important to combine exercise with a diet, running or another type of cardio;
- While doing the exercises, watch your own breathing: perform twisting as you exhale and take the starting position as you inhale;
- Before pumping up your abs, be sure to warm up by doing a short warm-up, which will promote a rush of blood to the muscles being trained and make the subsequent session more effective;
- You should periodically change the set of exercises to work your abdominal muscles as effectively as possible;
- Perform the exercises smoothly, without jerking, at a leisurely pace to avoid injury.
Only a thin person can easily pump up their abs in a month, since sculpted abs on a slender body will be noticeable after 3-4 weeks of regular training. In obese people, a layer of belly fat will make it difficult to visually distinguish the abdominal muscles, so it is extremely important to take care of weight loss along with training to strengthen them. This will be facilitated by a low-carbohydrate diet, water regime, and jogging in clean air.
How long does it really take to pump up your abs?
Before answering this question, you need to understand the structure of the abdominal press. It consists of a group of muscles, among which there are four main ones - external oblique, internal oblique, transverse, rectus. Before you start training, you should choose a set of exercises that involve each of the listed muscles. How long does it really take to pump up your abs? Since much depends on the level of training of a person and his physique, it is impossible to answer the question with certainty. Obese women/men need to lose weight first, and how long this will take is unknown.
The intensity of your training, as well as its frequency, will also have a big impact on your results. Anyone who exercises 3-4 times a week with a training duration of at least 20 minutes will be able to notice tangible results after 3-5 weeks. Since the female body is different from the male body and increases muscle volume more slowly, girls will have to pump their abs longer to achieve six-packs.
Up to the cubes
To make your stomach more prominent, you need to work out your abs regularly, but you won’t be able to achieve a noticeable result quickly. Beginners should not overdo it, immediately heavily loading the body, otherwise you can injure muscles that are not accustomed to such loads and cause general malaise for a couple of days. To pump up six-pack abs, it is more important to monitor not the number of repetitions, but the intensity of exercise and the pace of crunches.
How to quickly pump up your abs to six-pack size? The recommended training regimen is to perform 15 repetitions of crunches in 15 seconds, then take a break for 30 seconds and repeat the exercise. You can make your abdominal muscles strong and sculpted only if you perform different types of movements that will provide stress on all muscle groups. In how many days can you pump up your abs? A man without excess weight should perform 100 body lifts and the same number of leg lifts 2-3 times a week for a month to form cubes; a woman will have to work more often and longer.
To the girl
It is more difficult for women to achieve the formation of six-pack abdominal muscles than for men. This is due to the structural features of the female body: protein is absorbed more slowly, as a result of which the process of muscle growth also takes a longer time. How much should a girl pump her abs to achieve tangible results? Even in a month, if you follow certain rules, you can achieve six-pack belly fat. To do this you need:
- follow a daily routine: go to bed on time, eat at the same time and only healthy food, drink a lot of water, walk in the fresh air every day;
- exercise in the morning to speed up your metabolism;
- before performing exercises, be sure to stretch and warm up the muscle tissue;
- It is advisable to combine crunches with jogging (the latter first, then after a break of 5-8 minutes do abdominal exercises);
- It is worth changing the exercises every week, since the body quickly gets used to the loads and stops responding to them, slowing down progress.
To remove belly fat
Even if you follow the training program regularly, you may not make progress. To remove belly fat, it is important to follow a number of rules:
- Low carb diet. You can lose weight only if you minimize foods containing fat and fast carbohydrates (sweets, flour, carbonated drinks, alcohol, etc.) in the menu.
- Drinking regime. There will be no weight loss without water, since liquid is directly involved in the process of fat breakdown. It is recommended for an adult to drink at least 2 liters of clean water per day.
- Sleep and stress avoidance. The figure is highly dependent on the nervous system: the hormone cortisol, produced during stress, causes the body to store fat. To remove extra centimeters from your waist, you need to get enough sleep and try to remain calm in critical situations.
What exercises should you do
Among the wide variety of crunches and other exercises for developing the abdominal muscles, experts highlight several of the most effective. So, to pump up your abs, experienced trainers advise including the following six-pack exercises in your program:
- Vacuum. This method of strengthening the abdominal muscles is recognized as one of the most effective. At the same time, both external and internal abdominal muscles are worked out. Stand up straight. Slowly take a deep breath, stretching your lungs, then exhale, pulling your stomach in as much as possible. Hold your breath for a few seconds, then inhale and exhale again, pulling your stomach even more inward, trying to touch it to your spine. Repeat the exercise 10-20 times.
- Plank. How to do the exercise correctly? Press your hands and toes into the floor, remove the arch in your back, tensing your whole body. Stay in this position for 40-90 seconds, while trying to breathe evenly.
- Regular crunches. You need to lie on the floor, bend your knees, put your hands behind your head and begin to smoothly lift your body up without jerking. The body should twist and not rise straight.
- Leg raises. Place your hands and feet on the floor. Alternately, you should lift up one leg, then the other.
- Bike. You need to sit on the floor, place your hands behind your head, and stretch your legs forward (feet should not touch the floor). Bend your legs one at a time and move towards them with opposite elbows, twisting your body diagonally.
- Side crunches. Bend your knees, lie on the floor, with your arms extended forward. Twist your sides of your core to touch your hands to the opposite toes of your feet.
How to eat
There are important principles for creating a menu for people who want to get their figure in order and pump up their abs. The most important of them is to reduce the consumption of fats and fast carbohydrates to a minimum. The layer of fat that forms due to such food will interfere with the training process, in addition, it prevents the formation of cubes, hiding them. Since the body still needs fats, they should be obtained from olive oil, seeds and sea fish. How to eat to pump up your abs:
- a third of your diet should consist of proteins (fish, meat, dairy products), the rest should be complex carbohydrates (cereals, vegetables);
- to pump up abs, it is better to eat little and often;
- During a sports diet, it is recommended to take a vitamin complex;
- It is important to drink water between workouts and during exercise;
- To remove extra centimeters on your stomach and achieve cubes, completely give up sugar and products containing it.
How many times a week should you pump your abs?
The abdominal muscles are no different from others on the human body. To pump up your abs, you need not only to regularly perform suitable exercises, but also to follow a diet. This is important because it is physiologically determined that excess fat deposits often accumulate in the abdominal area. How often do you need to pump your abs to see results? For a thin person, whose muscles are close to the surface of the skin, 2-3 full workouts per week will be enough, but for a fat person, 4-5 sessions may not be enough. If your goal is to lose weight, then at least 5 times a week you need to pump up your abs and run for 30 minutes.
per day
The answer depends on the initial data of a particular person: how prepared his body is for training, whether there are any health problems, the percentage of excess weight. In addition, the number of repetitions depends on what goal the athlete is pursuing. So, if a man/woman wants to remove excess fat in the abdominal area, but does not have physical training, then you should start with 10-20 repetitions. The load is gradually increased, reaching 50-60 repetitions. How many times a day should a more prepared person do abs? The total number of twists must be at least 100.
How many approaches to do the press?
Each exercise should be performed in at least 2-3 approaches, and the number of repetitions is selected by the trainee based on his capabilities. A beginner needs to do as many repetitions as his strength allows, but it is not advisable to overload the body (if you experience discomfort in the abdominal area, the workout should be completed). Only experienced athletes can do about 4-5 approaches to the press, and the number of repetitions can vary: increase or, conversely, decrease with each approach.
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