How to pump up a girl's six-pack. Pumping up your abs at home: super-effective exercises for men and women. How to pump up the press correctly

Many of us dream of having perfect figure, to be beautiful and fit, to “show off” the six-pack on your stomach. Every day we go to the mirror, look at our fat folds and think: “Tomorrow I’ll start. Tomorrow I’ll stop eating after 6.” Often these remain just promises. And when we see a beautiful and slender girl on the beach, we try to justify ourselves: “She has rich parents, a lot of time and money for a gym and a personal trainer.”

It's time to change something. You need to take your will into your fist and devote yourself to appearance just 20 minutes a day, without turning to trainers for help. Because everyone has everything they need to get beautiful abs. You just need to follow the following instructions step by step.

Stage 1. Removing belly fat

To start fighting for cubes, you need to remove the fat layer and burn excess fat.

You should consume 2 liters of water per day. This not only removes fats from the body, but also reduces the feeling of hunger.

After every 3 hours, you need to have a snack so that your metabolism works like clockwork and burns fat.

You should also avoid beer and sweets from the store. You can get by just fine with dried fruits, honey and nuts. Sometimes you can enjoy homemade cakes.

Eliminate refined foods such as sugar, white flour bread and white rice. But make it a habit to eat vegetables and cereals. This will improve digestion and remove fats.

Stage 2. Create a success diary

In order to have six-pack belly fat in the near future, you need to keep a diary of successes and failures. Of course, it won’t pump up your abs, but it will show how close your dream is. Here you need to write down how many exercises you did per day, how many sweets you ate, etc. In this way you can control yourself.

Stage 3. Doing physical exercises

Like at home? Diets alone will not help here. There are specific exercises that you need to do regularly.

The muscles of the lower, middle and upper press. They must be trained in this order.

1. To warm up the muscles, a warm-up is necessary. You should stretch all the muscles with the following exercises: turning your head, turning your torso, swinging your arms and legs.
2. We start with the lower abs. The most effective exercise is “folding”. You need to lie on your back and at the same time raise your legs and torso, trying to reach your knees with your lips. In the future, you can put a small load on your feet to weigh it down. As you inhale, you should rise, and as you exit, return to the starting position. This exercise performed in two sets of 25 times.
3. We pump up the average press. Here they train It is the training of these muscles that allows you to pump up the six-pack on your stomach, as it forms a special abdominal corset. We lie on our backs, bend our legs and try to touch our left knee with our right elbow, and our right knee with our left. The exercise is performed in two sets of 30 times.
4. Turn, lie down on your back, and bent legs put it on the floor. The upper body must be raised, trying to reach the knees. The lower back must be left on the floor. The exercises are performed in two sets of 50 times.
5. Girls get cubes on their stomachs after regular exercise. In addition to the main ones, you can offer the “Bicycle” exercise. You need to lie on the floor and, with your legs raised, make movements similar to riding a bicycle.

Squats, as well as the use of a bar and dumbbells, can help pump up your abs. You also need to periodically tense your abdominal muscles throughout the day, especially while sitting in public transport or at the computer.

To pump up your abdominal muscles, you just need to exercise regularly and carefully and eat right. And then you won’t have to spend a lot of time and money on gyms.

And it’s easier to pump up the top six than the bottom two - in the abdominal cavity muscle tissue more.

Plus, the differences between the female body and the male body do not work to the benefit of the relief - in girls, the desired abs are often hidden under a layer of fat. How to get rid of it, read below.

About the beautiful embossed body every representative of the fair sex dreams of once crossing the threshold of the gym - in this article we look at how to achieve the ideal

And also what exercises to focus on and what changes in diet will give results in a short time.

The approach to training should be comprehensive: cardio exercise (running, walking, jumping rope, cycling) and a dozen correct exercises sooner or later they will give results.

The main thing is perseverance, self-confidence and understanding of the fact that you can make the coveted cubes in 1 hour only by sucking in your stomach and painting them with a tonal corrector.

For the rest, systematic physical exercise.

What and how to do:

1. Do at least fifteen minutes of your total workout for abdominal exercises.
2. Minimize the amount of carbohydrates in your diet, eat proteins
3. To muscle mass became more, exercise with weights and weights
4. Drink water and replenish fluids lost during exercise
5. Take a two-day break between going to the gym, give your body time to recover
6. Do exercises for your back, strengthen your spine, otherwise you increase the risk of injury
7. Change the program and increase the number of approaches so that the muscles do not get used to the same loads
8. Train all muscles to transform your figure harmoniously

Advice: although sports are addictive, and missed workouts torment your conscience, it is better for girls to take breaks from exercise a few days before the onset of menstruation and in the first two to three days after its onset.

7+ simple ab exercises

Trainers consider breathing “vacuum” and crunches to be the most effective “home exercises.” different types, leg lifts and fitball exercises.

We figure out what, how and in what quantities to do.

Any activity begins with a warm-up - effectively warmed muscles work better.

You need to train a couple of hours after eating and no later than three hours before bedtime.

If you have a big excess weight, you shouldn’t immediately look for a set of non-existent exercises that will tell you how to get six-pack abdominal muscles in 2 weeks. If only because it is impossible.

And even if it is possible, because of the large fat layer, you simply will not be able to see the results of your work.

In this article, we repeat that it works not only with the abdominal muscles, but also with other groups, allowing you to harmoniously pump the entire body.

Start with three sets of thirty seconds and gradually increase the time.

How to do: to perform the basic version, lower yourself onto your stomach, then rise onto your elbows and toes, without bending in the lumbar region.

To make it more challenging, raise your arm or leg. When you feel more confident, start practicing.

Tip: Perform each exercise in three to four circles 12-15 times.

Crunches

This classic exercise you will find in all abdominal training complexes.

How to do: lie on the floor, place your hands behind your head. Bend your legs halfway at the knees.

Tighten your abdominal muscles, lift yourself up and twist your body. Only the stomach should work, but not the arms, shoulders and neck.

Leg raises

Great for working out the lower abs. Those same two difficult cubes.

How to do: lie on the floor, stretch your arms along your body. Raise your legs up, lower them slowly without dropping.

Do not place them completely on the floor during the entire set, leaving just a couple of centimeters of free space.

Legs+body

How to do: lie on the floor, stretch out in a straight line.

As you exhale, raise your legs and top part torso, trying to reach his socks with his hands. Keep your arms straight.

Pelvic lifts

This exercise will help you strengthen your middle and lower abs and give your girl the desired six-pack quite quickly.

How to do: We lie down on the floor again, stretch our arms along our torso, and raise our legs.

We tense our abdominal muscles, raise our pelvis a little, and don’t help ourselves with our arms and legs. We return to the starting position.

Frog

How to do: we sit on the floor, place our hands behind the body and lean on them. Straight legs extended forward.

The body is tilted back. At the same time, we tighten the core muscles and straighten the body, as shown in the photo above.

Heel touch

The technique helps to properly work the rectus abdominal muscles.

How to do: lie on the floor, raise your body a little, legs bent at the knees, arms along your body.

We take turns touching right hand heel of the right foot and vice versa. It is important not to pull your hands to your feet, but to move exclusively with your body.

A set of exercises for the upper and lower cubes

Download the lower ones:

1. We do crunches with legs raised. We lie on our backs, legs bent at the knees. Raise the pelvis perpendicular to the floor line. As you exhale, strain your abs and lift your torso. We don't put our feet down. We perform three circles 15 times.
2. Raise the body ninety degrees. We lie down on the floor, bend our knees and stand shoulder-width apart. We hold our hands behind our heads. As you exhale, lift your upper body towards your knees and slowly lower it back. Two circles 15 times.
3. Regular crunches. We lie on our backs and perform partial lifts of the body. Keep your lower back and feet pressed to the floor. Three circles 20 times.

Download the top ones:

1. Good old scissors. We lie on our backs, raising our straight legs at an angle of thirty degrees. We tighten our abdominal muscles and perform cross leg swings. Three sets of 30 reps.
2. Reverse twists. We lie on our backs, arms extended along the body, palms down. Raise your legs perpendicular to the floor and bend your knees. Raise your torso and stretch your chin to your knees. We perform three circles 20 times.
3. Knife. We remain in a lying position, hands behind the head. As you exhale, raise your legs and body at the same time, while balancing on your buttocks. Fingers touch socks. Two circles 20 times.

In order for the training to be effective and of high quality, during the exercises, try to strain exclusively, your legs should remain in a relaxed state.

Do not bend your lower back, try to keep your back rounded.

Be sure to do this after every workout. If you are slightly overweight, you will see how your figure will change in just a couple of months.

And if you can’t get six-pack belly fat in that amount of time, your muscles will certainly tighten up and your volume will decrease.

5+ rules for quality training

Achieving a flat stomach will be much easier if you adhere to these simple truths:

Diet is everything

We say “no” to sweets and starchy foods, eat more. We eat small meals 4-5 times a day and never go hungry.

The Great Power of Cardio

You will see your cherished eight cubes when the fat layer becomes less than one percent.

Impact cardio for 30-60 minutes 2-4 times a week will help get rid of its excess. The pulse should be plus or minus 130 beats.

Train with extra weight

Namely, by performing body bends and crunches, take a plate or dumbbell and build muscle mass.

Don't become a crazy jock

Of course, every girl wants to have beautiful abs, and on the path to success all means are good, but by overdoing it with training, you can easily upset the body’s fat balance.

This includes a metabolic failure and problems with having children. Are your efforts worth the health complications? Know your limits.

Exercise with a fitball

By performing all the exercises described above with, you will increase efficiency and reduce the risk of injury.

And finally, do more often the exercises that you “can’t stand” - the reason you don’t like them is because they work more efficiently than others.

You will learn a few more valuable tips on how to make cubes on a girl’s stomach from this video:

Every woman has probably thought at least once that it would be nice to take care of her body, and in particular her stomach. You can pump up your abs with cubes, or you can simply tighten all the abdominal muscles so that it looks flat or add some beautiful relief. Surely you will ask, how much does it take to pump up a girl’s abs? It all depends on the current state of your stomach.

Each exercise affects a specific muscle group and each exercise requires several approaches per session, so calculate your strength. At each lesson you need to touch all groups of abdominal muscles and since I still think that it is very easy to pump up beautiful abs for a girl, I will have to disappoint you, because in order to put your stomach in order and consolidate these results, it takes 2-4 weeks and of course time From time to time you will need to do comprehensive exercises for your abs to keep them in shape.

How to properly pump up a girl's abs

Now, after a little theory, we move on to the process itself. For classes we will need: sneakers, a mat, a ball, water and time. Spread the mat on a smooth, level surface and prepare water, you will need to drink it after each exercise, drink as much as you want. To know how to properly pump up a girl’s abs, you need to learn the technique of doing the exercises. Together with the abdomen, you can pump up other related muscles, for example, read our article on how to make it more elastic, because some exercises overlap with exercises for the abdomen.

We pump up the upper part of the press

Body Twisting

We lie down on the floor and, bending our knees, holding our hands behind our heads, bend in half, lifting our upper torso off the floor and stopping ourselves in this position for a few seconds and returning to the starting position. Do 8-16 times in two approaches. If you have a ball in your inventory, you can hold it under your knees for maximum load.

Backbends

We lie on our stomachs and clasp our hands behind our backs. Now we raise our torso, while trying to press our legs to the floor and not lift them, and we also freeze for a few seconds. These exercises can be done 1-2 sets of 5-10 times. Thus, it will not be difficult to pump up abs for a girl at home using this exercise, but it only affects the upper part, and for complete happiness we also need to pump up the lower part.

Leg raise while lying on your back

Lie on your back and slowly raise your straight legs up at an angle of 90 degrees. Due to the fact that the exercise is performed slowly, the muscles have time to tense, unlike
from quick exercises when everything is done by the inertia of the jerk.

You should not engage in physical activity during menstruation, this may affect women’s health in other ways. better side. Wait one or two days after the end of the cycle and start exercising to finally find out how to quickly pump up a girl’s abs and not be embarrassed about her body on the beach.

We pump up the lower part of the press

In order to pump up the lower abs, home conditions are also suitable, but it will still require much more effort and time, because it is in the lower abdomen that all the fats are deposited, which is difficult to fight.

Exercise harmonica

We sit down and lean back, leaning on our elbows, while stretching our legs forward. We raise our legs up and begin to bend them at the knees, not very quickly. Having done this 10-15 times, we slowly lower our legs. And such exercises need to be performed in two approaches. How do you think about how to quickly pump up a girl’s abs? That's right, hard training. Don't stop with just this exercise.

Steps in the air

Lying on your back, raise your legs at an angle of 45 degrees and emulate fast walking. This exercise will help both to remove the belly and pump up the girl’s abs, and to tone the leg muscles, thanks to which we affect two muscle groups at once.

Pelvic lift

Lie down on the floor and bend your knees (you can bend them alternately) and use your back muscles and leg muscles to lift your torso in the pelvic area. Do this exercise about 20 times.

Plan your workouts in advance. If you know how to remove belly fat and pump up beautiful abs for a girl, then you remember from your own experience that this takes a lot of time and you won’t be able to get away with it for a week.

We pump up the lateral abdominal muscles

Leg stretching

Sitting on your butt, bend your legs at the knees, lift them off the floor and in this position, alternately and slowly straighten your legs forward, while you can twist your torso, which will give an additional effect

Twisting

Body position is the same as in the previous exercise. Bend your legs and press them to your chest, then from this position turn them slowly to the left, then slowly to the right without lifting your upper body from the floor, since strict adherence to the exercise technique will help a girl to pump up her abs correctly. For this lesson About 2 sets of 20 crunches are enough.

Air shears

We maintain a lying position, raise our straight legs up and begin crossing movements with our legs.

Don't exhaust yourself with exercise. Large loads are harmful to the body as a whole, especially if you are not used to it. Take breaks between exercises and drink enough fluids.

These are all the exercises that we wanted to recommend to you and now you will know how to pump up beautiful abs for a girl and will be able to do all these exercises at home. You shouldn’t neglect your body, because it’s much easier to keep it in a beautiful and healthy state.

How to quickly pump up a girl's abs: video

Abdominal pumping is a very interesting and unique thing. Building strong abs is not particularly difficult. When all basic exercises Regardless of the main muscle involved, the abs will be worked well enough to be rock hard. But here’s the problem – this won’t be visible in any way visually. But the goal and dream of those who think about the press are visible abs. And preferably without spending money on a gym.

Let's talk in more detail about how to quickly pump up your abs at home. This can only be achieved through hard work. And you should use more than just exercises. It is also worth paying attention to nutrition and daily routine. Only by combining these “ingredients” can the desired result be achieved.

Anatomy: structure of the press

Many people are interested in how to pump up the press quickly and effectively. In order to properly work out the abs, you need to know the anatomical structure of the muscles.

Consists of abdominal Press from four muscle groups:

• The rectus muscle is responsible for the treasured cubes.
• The oblique muscles of the abdomen are located on the sides of the torso and are responsible for the formation of a beautiful waist. That is why women pay special attention to them.
• Internal oblique muscle - performs the same functions.
• Transversus muscle- This is the internal support of the press. It is this muscle that is responsible for the strength of the press and its endurance.

Is it possible to pump up abs at home?

Of course, abdominal training gym- a more effective activity. All conditions for fruitful work have been created there. But this does not mean that it is impossible to work out this muscle group at home. But there are rules on how to effectively do it in a month at home. We will talk about them further.

Stage one: fighting belly fat

So that pumping up the press is not pointless, it is necessary to prepare a springboard for the cubes. Pumping up your abs in 3 weeks is possible, but to do this you must first get rid of belly fat. It’s just that our body is designed in such a way that it is impossible to remove belly fat, but you can only reduce the overall percentage of fat in the body. And this can be achieved not only with the help of diets (if you use only them, the fat will soon return again), but by completely adjusting your diet.

Nutrition

You can normalize your diet only according to certain rules.

Calorie calculation

To prevent fat from accumulating in the body, you need to spend as many calories as you take in. Therefore, for fat to go away, you just need to burn more calories than you absorb.

Proper nutrition for the abs should be like this:

• Divide your daily diet into five or six meals. But taking into account the fact that the portions will have to be made smaller. The main thing is not to allow long breaks between meals.
• Stop consuming high-calorie foods. Eliminate fried, flour and sweets from your diet.
• Avoid alcohol, it inhibits fat burning and increases appetite.
• And most importantly, watch your calories. Calculating calories is not such a difficult process, especially since Newest technologies allow you to do this online.

Preference for proteins

Having gotten rid of fat, it is necessary to supply the body with building material for muscles. And this is nothing more than protein. Therefore, priority in food should be given to protein products. 30% of the total diet should be protein foods.

And the most protein is found in foods such as:

• dietary meat (poultry, rabbit, beef);
• fish;
• legumes;
• eggs;
• cottage cheese;
• dairy products.

Vegetables and fruits

Eat vegetables and fruits. They are an ideal substitute for junk food and will saturate the body when it demands food. And they will not only protect you from fat, but also add essential vitamins to your body. Some vegetables are a real storehouse of protein. In addition, they will improve your metabolism, which will become your main assistant in pumping up your abs.

Drinking regime

There are many videos on how to quickly pump up six-pack abs in 3 weeks at home. But nowhere is it said about the influence of water on this process. Consuming plenty of water is one of the main rules for losing weight. And, of course, this rule is perfect for this. You need to drink 2-3 liters of water per day. Naturally, not in one sitting. You need to distribute this process throughout the day.

Doctors recommend drinking two glasses of water before meals; this will help you eat less. It is also useful to drink water immediately after waking up; this ritual will “start” the body and intestines for the whole day. And, of course, drinking the last glass of water before bed, firstly, it will curb your appetite, and, secondly, it will not add calories in any way.

Sample menu

Here is an example of a menu that can become the basis for creating an individual diet “for yourself.”

With this menu, pumping up your abs will not be in vain:

1. Breakfast - an omelet of 2-3 egg whites and one yolk, a piece of toasted bread, freshly squeezed juice.
2. Lunch – 150-200 g of meat (preferably cooked in the oven), 200-300 g of vegetable salad, juice and fish oil.
3. Lunch – 100-150 g of porridge (any), 200-300 g of vegetable salad, fruit.
4. Afternoon snack – boiled or baked meat – 200 g, vegetable salad, juice.
5. Dinner – 200 g of cottage cheese, some fruit (except bananas and grapes) or green vegetables, tea without sugar.

By following these simple rules, you can take a huge step towards sculpted cubes.

Aerobic training

Power training and regular ones will help you build muscle, diet will help you burn fat, but there is universal method how to pump up your belly. This method is aerobic training. They involve several muscle groups at the same time and under the same load, and also use a lot of oxygen. They are also called cardio training.

These include:

1. Running is the most accessible type of aerobic exercise. Running 20 minutes a day or 40 minutes three times a week is enough to move towards your goal.
2. Walking - moving over long distances is also quite suitable for primary purposes if for some reason you cannot run.
3. Cycling allows you to increase the load compared to walking and diversify the exercises compared to running.
4. Sport games– suitable for those who are completely bored with running, walking or cycling.

Stage two: Abdominal muscle training

Having dealt with fat deposits, you can finally get serious about training your abs. Here you need to immediately decide what goal to pursue: just pump up your abs and get slim stomach or you can pump up 4 abs in a month. And how to structure your training depends on this decision.

It should be said right away that any abdominal exercise pumps it up completely, even if it is stated as pumping up the lower abs, all groups will pump up abdominal muscles. There is only one feature - the level of load, it can be different. If your goal is a flat stomach, then you can choose your favorite exercises and work until it becomes hard as a board. If the goal is cubes, then you need to divide the exercises into abdominal muscle groups and also pump them until relief appears.

Rules for home training

Building abs is not an easy process, but there is also a pleasant moment in it. And this point is that, apart from your body, you don’t need anything else for training. No machines, no partners, just you and your abs. And if so, then you can train at home.

Let's look at how a man can quickly and effectively pump up his abs at home. To do this, you must follow certain rules:

1. The room should be well ventilated; oxygen is required for training.
2. You should not exercise immediately after eating. You need to wait at least an hour.
3. After training, it is not advisable to binge on food, better a couple abstain from food for hours.

Features and training mode

Observe the following rules:

1. Before training, warming up is mandatory.
2. Perform the exercises at a calm, slow pace.
3. Don't exercise on the couch, only a hard surface.
4. Avoid performing exercises with straight legs to avoid injury.
5. Build your workout in such a way that you first load the lower abs, then the oblique muscles, and then the upper ones.

It is advisable to exercise daily. But if it doesn’t work out every day, then you can do it three times a week, only with the condition of training until the muscles completely fail. In order to do flat press at home, with each new workout the load must increase.

Plank

Let's move on to exercises that will help you create sculpted abdominal muscles. And first we will look at the plank exercise. We highlight it separately for the simple reason that it is universal exercise for the press. And not only for the abs, but for the whole body: the muscles of the back, arms, shoulders and legs are also involved in the exercise.

And it’s quite simple to do: you just need to lie face down on the floor and rest on your outstretched, straight arms and toes. Stay in this position for several minutes. The main difficulty in the exercise is static position– you cannot move or bend/bend your back.

To increase the load on certain parts of the press, some plank options are possible. You can focus on one arm with your torso turned to the side, you can pull your legs up to one of your arms, etc.

Lower abs exercises

We offer several options that work well:

• Reverse crunches- most effective method pump up your abs in 5 minutes a day. The technique is to lie on the floor on your back, stretch your arms along your torso and raise your straight legs up until they make an angle of 90 degrees with your torso. Next, you need to use your abdominal muscles to lift your pelvis and straight legs, so that your legs pull behind your head. Having reached the highest point of your capabilities, return to the starting position. Do the exercise at a slow pace, and maintain it in the negative phase. This is the most effective way to pump up your abs in 5 minutes.
• Leg Raise– This exercise is useful in the initial stage of training. You just need to lie on the floor and slowly raise your legs until they are perpendicular to your body. Then lower it just as slowly, but not all the way. After 10 centimeters remain between the legs and the floor, start a new repetition. To increase the load in this exercise, you can lift your legs while hanging on the bar. According to professionals, this exercise will help quickly pump up the six-pack on a girl’s stomach.
• Bike. Take a horizontal position and place your hands behind your head. Starting the exercise, stretch your right knee to your left elbow, and vice versa. The unused leg should be straight and flat on the floor.
• Scissors. Starting position, as in previous exercises. Start the exercise by raising your legs to a level of 40 degrees from the floor, and then alternately swing your right and left legs up and down. You cannot lower your feet to the floor until the end of the exercise.
• V-shaped crunches. At the beginning of the exercise, take a horizontal position. Then perform a simultaneous lifting of straight legs and outstretched arms until they touch. This is very hard exercise, but it is ideal for getting six-pack belly fat.
• Burpees. Squat down so that your knees touch your chest and place your hands on the floor. The exercise consists of sharply pushing off with your legs and straightening them back, and then also sharply returning to the starting position.
• Climber. Take a lying position and begin to alternately pull up and remove left leg to the left hand, the right to the right.

Pumping up your lower abs is the most difficult thing to do, and you won’t be able to do it without a diet.

Working on the upper abs

Do the following exercises:

• Twisting. We lie down on the floor and bend our knees. We hold our hands behind our heads and raise our torso so that only the shoulder blades come off the floor and the back remains flat. Once a girl learns how to do this exercise, she will be able to pump up her abs from scratch.
• Penknife . The essence of the exercise is to alternately lift the upper and lower parts of the body from a lying position until the chest rests on the knees.

Also, to pump up your upper abs, you can use various twisting options (with your torso turned in different directions, with your legs raised up, or hanging upside down on wall bars).

We work the oblique muscles

Do the following exercises:

• Side bends. Stand with your feet straight, shoulder-width apart, place the barbell on your shoulders and clasp it with your hands. Alternately bend to the right/left side at a slow pace until the muscles fail.
• Oblique twists. Lie on the floor and put your hands behind your head, raise your legs up, bending them at the knees. Then raise your torso, turning it so that your right elbow reaches your left knee, and your left reaches your right.
• Oblique twist. Take a horizontal position, bend your legs and place them on your feet. Raise your torso with your arms extended forward to your knees, then turn your torso to one side, return to the “sitting” position and turn to the other side. Take the starting position.

By doing all these exercises, you can properly and quickly pump up your abs in 2 weeks. good result you will see very quickly.

Set of exercises

Many people dream of getting beautiful abs with cubes, like the guys in the photo in our article. This is possible if you do not neglect training and follow all the rules.

Abdominal training should last about 40 minutes; the abdominal muscles recover faster than other muscles, so you can take a short break between approaches. And at the beginning of each workout, it is necessary to do a good warm-up (10-15 minutes) - to warm up the whole body, since all muscle groups are indirectly involved in abdominal exercises.

The complex consists of:

1. Reverse crunches – 3x12 (hereinafter 3 sets of 12 repetitions).
2. Scissors – 3x25.
3. Climber – 3x35.
4. Penknife – 3x8.
5. Side bends – 3x30.
6. Plank – 2-5 minutes.

Perfect abs in 8 minutes

All girls dream of effectively pumping up their abs in 1 week. Yes, this sounds unrealistic. But similar methods exist, one of which will allow you to spend only 8 minutes a day on training.

These programs are aimed at a specific set of exercises aimed at working out both the upper and lower abs. The condition is the absence of approaches (that is, one exercise is performed once) and a certain number of repetitions. The exercise is performed for a certain time at an average pace, and the time between exercises is kept to a minimum.

Thus, it turns out to be a good intense workout, but I would like to warn you that it is also without the help of cardio training and proper nutrition will not help you get a sculpted belly.

The best complex for girls

Thanks to glossy magazines and television, most modern girls are simply obsessed with a flat stomach. But not everyone can afford it. Some because of natural laziness, and some because of simple ignorance of how to do this. But a flat stomach is, first of all, a lot of work, both physical and psychological.

So how can a girl quickly lose her belly and pump up sculpted abs in a month? Firstly, you need to stick balanced nutrition, and secondly, perform a set of exercises. For example, like this:

1. Twisting.
2. Leg lift.
3. Simultaneous lifting of the legs and body.
4. Lifting the pelvis.
5. Frog.
6. Heel touching while lying on the floor.
7. Plank.

How long it takes to pump up a girl’s abs depends on the individual characteristics of the body.

What to do to make cubes appear

How long does it take to pump up your abs to get six-packs? What do you need to do for this?

It takes a lot of work to get six-pack abs. This:

1. Balance your diet.
2. Get rid of fat. And not only from excess, but to bring its content in the body to 10%.
3. Conduct hard training.
4. Don't forget about cardio exercises.
5. News active image life.

The best exercises for six packs

How many abs does a person have? Typically models have 8 of them, but it is theoretically possible to pump up 10. This is very difficult, and many additional factors will influence this.

Exercises to pump up 10 abs:

1. Crunches with legs raised.
2. Body lift 90°.
3. Straight crunches.
4. Scissors.
5. Reverse crunches.
6. Penknife.

Monitor your progress

Last but not least, what you should do when pumping up your abdominal muscles is to monitor your results. Whatever your goals are, whether it’s how to pump up beautiful sculpted abs at home in 1 month, or simply lose weight and “remove your sides,” or become a sports model, you still need to keep a diary.

Nothing motivates more than personal progress. In order to monitor your progress, you need to keep a diary, take measurements of your waist and photograph your achievements for comparison.

Diary of nutrition and training

Keep a diary and write down everything you eat and what exercise you do. A diary will help you identify any mistakes you're making in your diet and exercise routine, as well as identify areas in your routine that need closer attention.

Waist circumference measurements

Weight measurements will not give you a clear picture or be a reliable representation of your progress. After all, you pump up your muscles, and they will become bigger. And muscles are heavier than fat. Therefore, it is better to measure your waist size. Measure your waist over your hips and don't try to pull your stomach in, be relaxed when taking measurements.

Before and after photos

Working on sculpted abs is quite a long process, and since you see yourself in the mirror every day, you may not visually catch your progress. In order to see it, take photos every two weeks and compare them, you will definitely notice how you have changed during this time. Well, you can also easily answer the question - in how many days can you build beautiful abs in men.

Video

In this video you will find useful tips For effective training press.

The female body is much more complex than the male body. Planning your workouts and scheduling them should be done taking into account your own menstrual cycle. It is not recommended to practice physical activity one day before, during, and two days after menstruation.

How quickly can you pump up your abs?

As for the time frame, on average it takes at least a month of regular classes. It is better to exercise every day, spending half an hour on exercises. Assurances that there are miracle programs thanks to which you can achieve perfect abs in a week is just a myth.

The task becomes more complicated if the girl is overweight. A layer of fat on the abdomen more than 1 cm thick will hide the cubes even during the most intense exercise. In this case, strength training is necessarily accompanied by weight loss exercises (running, walking), healthy eating and drying the body.

How to properly pump up abs for girls

Now let's talk about the basic rules of the exercises. Even if you plan to study exclusively at home, you will not need special sports equipment. It’s entirely possible to do it on your own. It is best to do the press while lying on the floor, as we need a rigid base. Be sure to use a special mat for yoga or fitness classes.

Start each session with a warm-up. It doesn’t matter in what form - muscle stretching, gymnastics, dancing. Well-warmed abdominal muscles are the key to more effectively performed basic exercises. You need to start exercising 2 hours after eating and no later than 2 hours before going to bed.

Anatomy of the abdominal muscles

When it comes to the abs, it will be useful to know that the abdominal muscles are not limited to 6-8 packs and, moreover, there are no upper and lower abs. Cubes are only the visible part of the abdominal muscles, under which lie deeper layers. Press, like psoas muscles, refers to the core muscles. This is a whole complex of muscles responsible for stabilizing the pelvis, hips and spine. Strong core muscles are beautiful posture, flat stomach and healthy spine.

Anatomy of the core muscles:

• rectus abdominis muscle;
• oblique abdominal muscles;
• transverse abdominis muscle;
• adductor muscles;
• gluteus minimus and medius muscles;
• muscles back surface hips;
• infraspinatus muscle;
• coracobrachialis muscle.

Full muscle atlas presents the following picture.

Abdominal exercises for girls at home

Exercises for the rectus abdominis muscle

In the superficial layer is the rectus abdominis muscle, which is responsible for the visibility of those same cubes, provided that you have a low percentage of fat. This is a single paired muscle that is located on the anterior abdominal wall. It is not divided into either upper or lower abs. This division is adopted only for simplicity of expression. The rectus abdominis muscle consists of 6-8 cubes, the number of which is determined genetically and cannot be influenced.

– lying position on the floor, legs bent at the knees, hands behind the head. Raise the upper part of the body 20-30 centimeters from the floor, and freeze in this position for 3 seconds. We do 2 sets of 15 movements. For greater load, you can use a ball.

– lying on your stomach, legs extended, hands clasped behind your back. We lift the upper body, lifting it as high as possible from the floor, fixate ourselves, and take 5 slow exhalations. 2 sets of 10 movements.

Lying leg raises – strength exercise to pump up the abs, performed lying on your back with straight, outstretched legs. The legs slowly rise up, becoming perpendicular to the floor surface. 1 set of 10 movements.

– the exercise is performed while sitting, legs straightened forward. Slowly lift them from the floor by 20-30 cm, fix them for a few seconds, then pull them towards the chest. 2 sets of 15 movements.

– lying position, legs extended, hands behind the head. Raise your legs 45 degrees from the floor and quickly make “stepping” movements. 1 set of 35 “steps” per leg.

Raising the legs and pelvis from a lying position– lying on the floor, legs bent at the knees. Using the strength of the abdominal muscles, we lift the pelvis and straighten the legs above the head. 1 set of 25 movements.

– lying on your side, legs extended and raised 30 cm from the floor. With straight legs we perform swinging, crossing movements. 2 sets of 30 movements.

Research shows that there is no difference in exercises for the “upper” and “lower” abs. All of them use the entire rectus abdominis muscle, only some exercises work more to some extent upper section, and some are lower.

Exercises for oblique abdominal muscles (external and internal)

Girls should not get carried away with exercises on the oblique abdominal muscles, much less perform them with weights. Frequently performing side and cross twists, bending from side to side using additional weight does not remove the sides at all, but makes the waist even wider. Therefore, if your goal is to remove your sides and strengthen your oblique muscles, minimize or completely eliminate lateral dynamic exercises and pay attention to the side plank (this exercise will be discussed below).

Cross twist– the exercise is performed lying on your back and in a half-sitting position, legs suspended, knees bent so that your calves are parallel to the floor surface. We stretch one leg at a time and hold it in this position for several seconds. 2 sets of 15 movements.

– in a standing position, rhythmically bend to the right and left. For additional load, you can use dumbbells. 3 sets of 30 bends in each direction.

– lying on your back, legs bent at the knees and pulled up to the chest. Keeping the upper part of the body motionless, we throw the bent legs from side to side using the force of the press. 3 sets of 30 movements.

The big misconception of many girls is that they think that exercises on the lateral (oblique) abdominal muscles will visually make the waist narrower compared to the hips. On the contrary, developed lateral muscles make the waist wider and the figure straighter.

Core exercises

There is only one exercise for the core muscles - the plank, in which all muscle groups are involved at once. It is not aimed at pumping cubes, the main goal is to strengthen muscle corset, which allows you to make your stomach more toned and your waist narrower.

• take a lying position, resting on your elbows/forearms (arms should be bent at 90 degrees) and toes;
• tighten your abdominal muscles and make sure that your back does not arch in the lower back and your buttocks do not rise up (your body should form a straight line from head to heels);
• repeat the exercise 3 times.

If you don’t have enough strength to complete the exercise, try a lighter version - with an emphasis on bent knees. As you master it, you can move on to more complex variations of the plank.

• take the emphasis lying on your side, leaning on the elbow of your right hand;
• lift your hips off the floor and stretch out;
• stay in this position for 30-60 seconds;
• change your hand and repeat the exercise on the other side;
• do 3 approaches.

• raise your body to the top position, leaning on your hands;
• hold at the top point and return to the position of resting on your elbows.

• take the position of a classic plank;
• take a small jump, spreading your legs to the side;
• return to the starting position.

• take the position of a classic plank;
• extend one arm forward so that it becomes parallel to the body;
• hold in this position and return to the starting position;
• repeat the exercise for the other hand.

• take the position of a classic plank;
• turn over on one side, taking the “side plank” position;
• hold for a few seconds;
• turn over to the other side and hold again;
• return to the starting position and repeat the exercise several times.

Abdominal training program at home

As practice shows, working out your abs every day is not only useless, but also harmful. The abdominal muscles, like other muscles, need to recover, which will take at least 48 hours. Therefore, we will consider a training program for girls, designed for 2-3 sessions per week, alternating a set of exercises. Training for girls should include:

• 2-3 exercises for the rectus abdominis muscles;
• 1-2 core exercises;
• vacuum exercise.

First set of exercises:

• leg lifts in a lying position - 3 sets of 15-20 repetitions;
• “accordion” – 3 sets of 15-20 repetitions;
• lateral twisting – 3 sets of 15-20 repetitions;

Second set of exercises:

• “weighted steps” – 3 sets of 15-20 repetitions;
• lifting the legs and pelvis from a lying position – 3 sets of 15-20 repetitions;
• “scissors” – 3 sets of 15-20 repetitions;
• “Plank” exercise – 3 sets of 30-60 seconds.

Third set of exercises:

• backbends – 3 sets of 15-20 repetitions;
• classic twisting – 3 sets of 15-20 repetitions;
• leg straightening – 3 sets of 15-20 repetitions;
• “Plank” exercise – 3 sets of 30-60 seconds.

To make it more convenient for you to study, we have prepared a special table on how to pump up abs at home in 30 days.

The table file can be downloaded completely free of charge from this link.

Exercise "Vacuum"

The exercises described above will not help you lose excess weight, make your stomach flat and reduce your waist circumference. With their help, you will give it relief (the cubes will become noticeable) and only on the condition that you do not have excess weight.

But there is one exercise in which exactly internal muscles abdomen responsible for retraction abdominal wall. This is a vacuum exercise. By doing it daily, you:

• reduce the percentage of internal fat;
• get rid of a distended abdomen;
• make your waist visually thinner;
• you will get a flat stomach without the risk of pumping up your abs.

Technique for performing the “Vacuum” exercise:

• stand up straight or take a lying position;
• slowly take a deep breath through your nose;
• With a powerful exhalation, get rid of the air, drawing in your stomach as much as possible;
• stay in this position for 10-15 seconds.
• exhale. Repeat the exercise 10 times.

If you are not trying to get six-pack, but just want to tighten your stomach and make it flatter, then this exercise is just for you.

In building a six-pack, 90% of success comes from diet. Therefore, if you are overweight, reconsider your diet. And remember, by pumping up your abs, you will not make your stomach thinner, but only give it definition. And then, provided that the percentage of body fat is minimal.