How to pump up abs quickly for a girl at home. Rules, exercises, training program. Working out the upper abdominal muscles. How to pump up your upper and lower abs

Anyone who is willing to spend not only physical strength, but also time. It is possible to get the desired result by performing well-chosen exercises that help strengthen the abdominal muscles.

Pump up your abs in two weeks? More real than it seems!

In order to become the owner of beautiful abs and elastic muscles, it is not necessary to visit expensive gyms. They are designed to replace classes with a fitness trainer. physical exercise, which are available to everyone without leaving home. If you are not used to waiting a long time and strive to achieve results in a short time, we will tell you how to pump up your abs in two weeks at home.

1. Stand straight, relax and spread your legs. Tighten your abdominal muscles tightly. Hold this position for ten minutes. Rest. This exercise It will become even more effective if you perform it while moving around the room.
2. Stand facing the wall and lean on one hand. Step your left leg back and to the side, and right hand lift up. Bend back. Repeat the exercise, changing the position of your arms and legs. Perform the exercise 3 times.
3. Lie on your back, place your hands under your head, bend your knees. Raise your torso slightly. Vigorously lift your body towards your legs as you exhale, and as you inhale, return to the starting position. Perform the exercise 10 times.
4. Lie on your back and raise your body. Bend your knees and lift them up. As you exhale, tilt your body towards your legs, and while inhaling, take the starting position. Do not lower your legs to the floor while performing the exercise. Perform the exercise 7 times.
5. Lie on your stomach and extend your arms forward. Slowly raise your body with your legs and arms until you feel tension in your abdomen. Perform the exercise 3 times.
6. Lie on your stomach, stretch your legs and lean on your elbows. Lift the right and left leg. You can also do it with your feet circular movements clockwise. Perform the exercise 5 times.
7. Sit on a chair and press your feet against the stool that you have previously placed in front of you. Raise the stool with your feet off the floor. Stay in this position for 10 minutes. The abdominal muscles should be tense. Perform the exercise 5 times.

If you want to build strong abdominal muscles and do this in the shortest possible time, train every day, or five times a week, gradually increasing the number of repetitions of the exercises and making them more difficult. By following our recommendations, you can easily

Before listing the main exercises, a few simple but very important tips. First of all, don’t forget to warm up. Many people underestimate the importance of warming up, and then walk around hunched over, saying, “I pulled something along the way...”. How to warm up? Remember your school physical education lesson: bend over, twist, twirl, stretch your joints - 8-10 minutes of such movements is quite enough.

Next is the diet. There is no need to exercise immediately after eating. You need to wait at least a couple of hours (in general it depends on what and how much you ate). Here you can tell about one trick that will help pump up your abs really quickly. The most effective workouts- this is in the morning, even BEFORE eating. There is a long theoretical basis for this, but take my word for it - the result will not be long in coming if you make it a rule to pump up your abs in the morning. You can drink a little water (wet your throat after sleep), wait 10-20 minutes - and start...

Now the main thing is exercises.

1. Probably also known from school times - raising the body to the knees. At first, you can push your bent legs under the sofa (yes, everyone has a sofa at home). 10-15 reps to start, 3-4 sets.

2. Raising the body with “twisting” to work the lateral muscles abdominals. Hands behind your head, elbows bent. For one - we rise and stretch our right elbow to the left knee, for two - we rise and stretch our left elbow to our right. Reps and approaches - the same as for the first exercise.

3. Raising straight legs from a lying position. Serves to work out the lower part of the press. To prevent your legs from “outweighing” you, you can rest your hands on the floor, or put them under the sofa (yes, as you understand, the sofa is one of the main equipment for training at home). 3-4 sets of 8-10 repetitions (the lower part is usually more difficult).

4. In order to better “burn out” the cubes on our stomach, we will need to do either a “bicycle” or “scissors”. The exercises are probably familiar, we won’t elaborate. Two approaches will be enough (the first time you can do it for a minute).

Between approaches, rest for 7-10 minutes (if you need more, it’s okay, rest longer). When morning workouts, we recommend leaving only two exercises (1 and 3). Without eating, you will not get carbohydrates, and therefore no energy.

In addition to the above, there are a lot of different exercises, including on the horizontal bar, uneven bars, and using various special equipment (like a wheel with handles). Is so many variations justified? No (subjective opinion, from the editor). For a decent athletic belly, the above are quite sufficient. Everything else - when it becomes boring, diversify the program, etc.

You can exercise every day, the main thing is not to overdo it. Start from your capabilities and initial training, “listen” to your body. Increasing the load (number of repetitions per approach) should also be done very smoothly and carefully.

Is it possible to pump up your abs in a week (two weeks, a month, etc.)?

A very pressing question, probably more for the fair half (especially when spring comes quite unexpectedly).

We answer: yes and no. It all just depends on the starting point. If you have a flat, more or less toned stomach, then yes, the first results (and perhaps the first outlines of those very “cubes”) will appear after 7-10 days. And if, with a height of 170 cm, you weigh 80 kilos... Then, alas, you are at the beginning of a long, difficult and thorny path. And we are not talking about any “week” or “two weeks” here... But everything is achievable, you just need to constantly work on yourself!

Play sports, keep your figure in good shape. Good luck!

How many abs and levels of abs?

Those who have been involved in fitness for a long time know how to pump up their abs and achieve six-pack abs. Beginners should figure out what “packs” are and how many of them should appear as a result of home training.

The so-called “cubes” are formed by the rectus muscles. There are two of them, they are located vertically, one on the left and one on the right side in the middle of the abdomen.

Each muscle is divided into 4 cubes, there are 8 in total. Only the top six are square, the bottom pair looks like two triangles.

The division of the rectus muscles into upper and lower levels is conditional, made, among other things, for the convenience of grouping the proposed complex of 10 effective exercises for the abs.

Food to lose belly fat

If the abdominal muscles are weak and flat, and the layer of fat deposits is large, to quickly pump up perfect abs you will need proper nutrition. Otherwise, no one will see the most prominent cubes under a layer of fat.

To quickly increase volume muscle mass in front of the abdomen is necessary. Its intake also helps to get rid of excess fat, since the body spends a significant amount of calories on the digestion and absorption of protein foods.

Immediately after performing exercises to train the abs, you need fat, which in this situation will not have time to turn into fat, since tired muscles require an early supply of energy for rapid recovery and growth.

It is especially important to follow nutritional rules when pumping up sculpted abs for girls and women; their body, due to natural physiological reasons, is prone to accumulation.

It helps to stop eating sweets, physical activity during the day, frequent meals in small portions, sufficient moisture in the body so that after getting rid of fatty deposits, the skin retains its elasticity.

How and how much to pump up your abs to six-pack

The abdominal muscles recover quite quickly, so physical activity on the upper and lower sections and oblique muscles can be alternated during one session.

A beginner should avoid intense home workouts, otherwise the muscles will become sore. At first, a set of 3-4 of any proposed exercises for the upper and lower abs is enough, each one performs the maximum number of repetitions that can be done, two or three approaches, and lifts every other day or two.

You need to get involved, be patient, don’t set a goal to pump up relief press per week or per month. A little time will pass, and home workouts will begin to bring pleasure and improve your mood due to the entry of endorphins into the blood - “hormones of joy”.

To constantly increase the relief of the cubes, continue to train the upper and lower sections abdominal muscles. To quickly pump up your abs, increase the number of repetitions of each exercise without weights to 15-20, and with a dumbbell to 10.

Home workouts for men, women, girls will quickly increase the relief of the upper and lower muscles, if you perform each exercise with full tension and dedication - until “I can’t”.

In an effort to quickly achieve perfect abs, you shouldn’t literally pump them up. Excessive swinging uses stabilizer muscles, which are responsible for balancing body parts when performing exercises, as well as transverse muscle belly. As a result, your waist may begin to look fuller.

Home exercises for upper abdominal muscles

To quickly pump up your oblique muscles and upper press while lying on your back, perform the following sports movements:

Exercise 1 ("crunches"):

Legs bent at the knees, feet on the floor at a short distance from each other.
The palms are clasped at the back of the head, and beginners have their arms straightened on the floor at the sides of the body.
Lift your shoulders and upper body off the floor, touch your right shoulder to your left knee, keep your legs motionless.
Hold, return to the starting position.
Repeat for the other side.

Exercise 2 (pumping up the abs by raising your legs):

Clasp your palms at the back of your head.
Raise your straightened legs to an angle of up to 45 degrees.
Hold, slowly return to the starting position.

Exercise 3 (simultaneous lifting of arms and legs) helps to pump up the abs and emphasize the relief of the abdominal muscles, but it requires training, so it may be difficult for beginners:

Hands on the floor, straightened, head between forearms.
At the same time, raise your straightened arms and legs towards each other, and in the upper position, touch the instep of your feet with your fingertips.
Hold, take the starting position.

Exercises for pumping up the lower region

To strengthen and develop the oblique and lower abdominal muscles while lying on your back, perform the following exercises:

Exercise 4:

Straighten your arms, place your palms under a heavy home furnishings item.
Raise your straightened legs, lift your pelvis off the floor.
Bring your knees closer to your face so that your toes touch the floor.

Exercise 5:

Legs bent at the knees, feet on the floor, arms straight at the sides of the body.
With your left knee, touch the crook of your right hand lying on the floor.
After a short pause, slowly return to the starting position.
Repeat with the other leg.

Exercise 6 (“bicycle”):

Imitate the rotation of bicycle pedals with your feet.

Exercise 7:

Legs bent at the knees, feet on the floor, palms clasped at the back of the head.
Alternately touch your right knee to your left elbow, and your left knee to your right elbow.

Exercise 8 (pumping up the lower abs on the horizontal bar):

Raise your straightened legs in an arc, touching your knees to your shoulders.

This exercise helps to quickly deal with a bulging belly.

How to pump up your upper and lower abs

The exercise wonderfully develops the abdominal muscles, makes the cubes more prominent, but requires sports training, so it may be difficult for beginners.

For home workout oblique muscles, as well as the upper and lower abs, while lying on your back, perform the following effective

Exercise 9:

Legs and arms are straightened, palms on the floor on the sides of the body.
Raise your straightened legs at an angle of 45 degrees.
Hold for a few seconds.
Slowly lower your legs, but do not touch your heels to the floor.
Raise your straightened legs again at a 45-degree angle.
Alternately touch your toes to the floor to the left and right of your body.
Take the starting position.

Exercise with dumbbells

To develop the relief of the upper abdominal muscles, perform

Exercise 10 (dumbbell crunches):

Lie on the floor, legs straight, feet under a heavy object (bed).
The hands hold the dumbbell at chest level or behind the neck.
Lift your shoulders and upper body off the floor, touch your left shoulder to your right knee, and return to the starting position.
Repeat for the other side.

Perform up to 10 times, 3-4 approaches. After 2-4 sessions, increase the weight of the dumbbell. With this exercise with weights, some people manage to pump up sculpted abs in a month.

How long does it take to pump up your abs?

Performing the described 10 abdominal exercises at home does not require any special equipment other than a mat.

Having learned how to pump up six-pack abs, even a beginner can achieve the desired result with regular training in a short time. It is difficult to achieve relief in a week or month, especially if the level of sports training is low.

Some girls, women, and men manage to pump up their abdominal muscles in a couple of weeks or a month, others need more time.

Modified: 02/10/2019

If you decide to put your figure in order, recommendations from fitness trainers will help on how in a short time (in a week, two or a month), you can pump up your abs, get rid of fat in the abdominal area and become slim. An important role is played by the correctness of the exercises, their intensity, and the number of approaches.

An important nuance when planning training for girls is coordinating it with your personal menstrual cycle. Physical activity is undesirable during the cycle, 1 day before and 2 days after it.

Basic training rules for girls:

If boys focus on strength exercises to build muscles, then for girls the load should be alternated with stretching and endurance training.
You need to start exercising at least 2 hours after eating.
You should not practice training before going to bed (less than 2 hours before).
A more difficult task faces girls who have excess weight in the abdominal area. Therefore, abdominal exercises must be combined with weight loss workouts - brisk walking or running. A rationally selected diet and drying the body - 2 more mandatory conditions to get rid of fat deposits.
The optimal routine for regular workouts is 2-3 throughout the week. For the press, daily “pumping” for 15 minutes is often practiced. Especially if there is motivation for an accelerated course (for example, to tighten your stomach and pump up your abs as quickly as possible).
Before moving on to the main complex, you need to warm up and warm up your muscles. This will allow you to achieve the greatest efficiency from pumping the press.
As a warm-up, you can use dance and gymnastic movements and stretching.

Organization of classes

Experienced trainers say that it is quite possible to pump up your abs in a short time, in a week or two. But you shouldn’t immediately give yourself maximum loads. At home, a sports mat spread on the floor is enough.

The room should be well ventilated before starting classes. It is ideal to perform the complex with the window open (except for cases where the window faces a polluted road).

Weekly program

It is advisable to study at the same time. Typically, experts recommend intensive training at intervals of 1-2 days, giving rest to the muscles. To see results within a week, it is preferable to practice 10-minute abdominal exercises daily.

To achieve a flat stomach, you need to include strength exercises in your program, including dumbbells.

The first lesson is for beginners with a weak level of training.

Warm-up to warm up the muscles (jogging in place or dancing steps, jumping rope);
Exercise 1. Raising your legs. Starting position: lying on your back. Approaches – 3, 10 times each.
Exercise 2. Straight crunches. Perform 10, 3 sets.
Exercise 3. Reverse crunches. 5-10 times (depending on physical training) 3 approaches.
Exercise 4. Half raises. 3 approaches. Each - 10 movements.
Exercise 5. Plank. 4 sets (hold for 20 seconds). Break - 1 minute. Add 20 sec. daily.

In the following days, add 1-2 exercises to this complex for different groups muscles. Increase the number of exercises performed to 10-12. Gradually increase (until the muscles burn) the number of repetitions.

Rest between exercises should be no more than 1 minute

To pump up your abs as quickly as possible, you should pay attention to other physical activity. The following regular exercises will be very effective:

fast walk;
swimming;
exercises with dumbbells.

In order to quickly pump up your abs (in a week, 2 or a month) special exercises must be supplemented with such types of physical activity as running, swimming or race walking

How to tighten your stomach in a month

Girls can see real results in improving their figure after regular classes in 2 weeks and even more so in a month. The main thing is to persistently follow your goal and properly organize work on your body.

Basic rules for organizing classes:

You need to exercise at least three times a week. Long breaks between workouts can negate all previously achieved results.
Exercising in the morning on an empty stomach is ideal. In this case, the fat reserves previously accumulated by the body are burned. If a different time is chosen for classes, it is important to conduct them no earlier than 1 hour after a snack and 2 hours after a full meal.
It is advisable to increase the number of repetitions (number of exercises) gradually. The first day of classes should be the most gentle.
It is impossible to get rid of belly fat without organizing a balanced diet and diet.
In working out the abs, you should not expect rapid changes - within a few days. But if the “mechanism is started,” they will definitely be there. It is important to tune in to long and hard work on your body.

Proper nutrition

Having started intensive training for the press, not everyone pays attention to nutrition. Many people, out of habit, start their day with coffee, often supplementing it with something sweet. Lunch is either moved to the evening, or reduced to the usual set of products.

Professional athletes know how to pump up your abs in a week. You need to not just go on a diet, but move on to proper – more rational, rich nutrition.

Nutrition rules during a tummy tuck:

The daily diet should consist of one third of proteins, another third of vegetables, 10% of fats, and the rest of complex carbohydrates.
Divide meals into 5-6 (of which 3 are main). Special recommendation for breakfast. It is the most important of all meals, providing energy for the first half of the day. Worth giving preference complex carbohydrates and squirrels. It could be porridge, the next day - vegetables with an egg. Experts recommend starting the day with a glass of water to effectively and quickly launch all processes in the body after a night of relaxation.
Do not forget about the correct drinking regime during the day - 300 ml of water per 1 kg of body weight.
Replace “harmful” foods with healthy ones. For example, sweet baked goods - dried fruits and nuts; fried fatty meat, sausage - for boiled chicken, veal; sweet soda - for green tea or plain water.

Product Compatibility Chart

Practicing separate meals is very effective for weight loss

That is, do not consume proteins and carbohydrates in one meal (meat + porridge, meat + pasta, egg + bread, etc.). You need: meat + vegetables, pasta + vegetables, fish with vegetables. Avoid combining fats and sugar (the latter should be kept to minimal portions).

Abdominal exercises for girls

Training for girls has its own characteristics. At the first stage they are aimed at:

muscle tightening;
removal of fat from the abdomen;
giving it a beautiful shape.

These exercises are designed taking into account the characteristics of the female body; they are safer and more gentle. The complex includes training of all sections of the press – upper, lower and lateral.

For upper press

Twist #1

Use a special mat.

IP - lying on your back.
Legs bent at the knees, hands behind the head. Having raised the body, raise and hold.
Slowly descend. Repeat 15-20 times, for starters - 2 approaches.

Deflections

Lying on your stomach.

The extended legs are tense. The fingers are clasped behind the back.
Inhaling, raise your torso ( top part). Press firmly onto the surface of the leg.
Hold your torso up, taking as many slow breaths as possible. Start with 10 exercises, 3 sets. Increase the number of exercises individually until the muscles burn.

Bends back

Perform from a sitting position.

You need to bend your knees and place your feet on the floor. Your arms should be stretched out in front of you, palms facing up.
Smoothly lean back to an angle of 45 degrees. The upper abdomen is tense. It is better to bend your arms, fingers clenched into a fist. Hold for 3-5 seconds.
Start 8-10 times. Number of trips – 3.

Letter "T"

This exercise, in addition to the upper section, involves the rest of the muscles of the body and develops balance.

Starting position – classic push-up position. The torso is supported on straight arms, as well as on the toes.
You need to shift your weight to your right hand, lift your left hand off the floor, and turn around. Thus, the torso together with the arms seem to form the letter T. Hold this way for a few seconds.
Repeat at least 8 times in one direction. Execute the first time 2, and then (depending on physical fitness), practice 3 approaches.

For lower abs

Do all exercises 15-20 times (in the first session - 10-15 times, depending on how you feel), 3 approaches.

Twist #2

Lie on the floor, use a sports mat.

Raise your legs and bend your knees. Keep your hands under your head.
Pull your torso towards bent knees, raising it by 20-30 cm.
Stay at the top point for several seconds.

With leg lift

This strength exercise performed on the back. Slowly raise straight legs until a right angle is formed.

"Harmonic"

Sit on the floor, leaning back on bent arms.

Straighten your legs. Slowly raise them by 20-30 cm.
Hold for 3-5 seconds.
Pull your legs towards your chest.

Repeat as many times as possible.

Lying down steps

Lie on the mat, stretched out on your back, arms straight along your body. Raise your legs 30-40 cm and perform quick “steps” in this position.

For the side muscles

This part of the muscles is responsible for shaping the contours of the figure and waist. For beginners, it is advisable to perform these exercises 8-10 times, the first - 2 approaches, then 3, increasing the number of exercises to 15 or more (focus on how you feel - the appearance of a burning sensation).

Set of exercises

The following complex will help you pump up your abs in a week without outside help at home.

It is recommended to repeat each of the given exercises 15-20 times. Beginners and physically unprepared girls should reduce the number of repetitions in the first lessons, focusing on their own sensations - usually this is a burning sensation in the tense muscles.

Leg Raise

Raising the torso

Take a position lying on your back. In this case, you need to bend your legs and place your feet on the floor. Hands with elbows apart - in front of the chest or closed behind the head. Rise without sudden jerks, bringing your torso as close to your knees as possible. Get down on the mat. This is the simplest version of lifting the torso.

There are also more complex ones. For example, raise your torso to your legs raised at an angle of 60 degrees. In this case, the legs are crossed and the knees are bent. IN gym This exercise is effective on a Roman chair.

Plank

This effective exercise designed for everything muscle corset, including the press. Having mastered its classical position, they later move on to modifications and complications. You can perform the plank from resting on your palms or on your elbows.

Straighten your legs and rest your toes. The back is flat, without arching in the lower back, the pelvis does not protrude.
From head to feet, the body is a straight line. No need to raise your head, look down.

It is performed statically, you need to hold on as long as possible. After lowering yourself to the floor, repeat to start again.

Half lifts (“Spring”)

IP – lying down, legs bent, feet on the floor.

Lift your shoulder blades 30 cm from the mat, holding your legs with your hands.
Then straighten your arms, tensing your abs.
Perform springy movements with a small amplitude. For one approach - at least 15 movements.

"Bike"

Lie on your back on a gymnastics mat:

Place your hands under your buttocks, palms down (for beginners) or put your hands behind your head (a more difficult option). The lower back is pressed tightly to the surface throughout the entire exercise.
Raise your legs by 30-40 cm.
Bend one leg at the knee and bring it closer to your chest. While straightening it, simultaneously bend the other leg, repeating the rotation of bicycle pedals.

"Boat"

Classic option It is considered to be performed in a position on the back.

Reverse crunches

Performed while lying on a mat, with your legs bent and raised.

Nice, flat and toned stomach- the result of an integrated approach and rules that must be strictly followed.

Simultaneously with the organization of training (ideally, 3-5 days before the start), it is necessary to switch to a balanced diet, limiting the consumption of “harmful” foods as much as possible. Eliminate baked goods, sweet carbonated drinks, limit alcohol.
It is necessary to adhere to the general requirements for the number of repetitions and take into account personal feelings. The best marker is the appearance of a burning sensation in the muscles.
Intense pace – necessary condition to get a toned stomach in a week. At the same time, exercises are practiced for the entire core. It is important to work each muscle. Some exercises should be done statically or slowly, staying in a certain position for 3-5 (and sometimes longer) seconds.
You should not start working on your abs without warming up your muscles and warming up. You can jump rope for a few minutes or run in place. Acceptable gymnastic exercises, dance steps, stretching - everything that will prepare the muscles for intense work.

The complex must include exercises for different parts of the abs: the upper and lower, as well as the oblique abdominal muscles.

They perform twisting (until the muscles burn), various variations of leg lifts, backbends, pelvic lifts on one leg, “scissors”, “bicycle”. Raising legs on the horizontal bar is effective, wall bars– if you have the opportunity to work out in the gym.

The main way to make the complex more effective in order to pump up your abs in a week is to supplement it with other physical activities

For example, by running, you can count on weight loss and a more noticeable effect on your abs.

By following advice on nutrition and training, it is quite possible to achieve beautiful figure With flat stomach and pumped up abs in a fairly short period of time.

Useful videos on how to pump up your abs in a week, 2 weeks or a month:

How to pump up a girl’s abs in a month:

How to pump up your abs in a week:

How to pump up your abs in 2 weeks:

Many people who want to get a flat, toned and sculpted stomach are interested in the question of how to quickly pump up their abs and achieve the desired effect. Hard training without skipping, your desire and willpower, maintaining proper nutrition, drinking regime, will help achieve quick fruits.

Today we will tell you how to correctly perform exercises for performance, photos and video reviews of pros who achieved the long-awaited abs.

First of all, a fit and slender body means health, a strong spine and then beautiful abs. You can carry out the training program both in the gym and at home. To do this you need a minimum of space and some available equipment.

Do abdominal muscle exercises up to 4 times a week, rest and don’t forget about proper nutrition. If there is a layer of more than 1.0-1.5 cm on your stomach, then we can disappoint you that in short time Without cardio and diet, you will not be able to achieve the desired results.

Workouts should last at least 60 minutes, where 15-20 of them are devoted to the abdominal muscles. By working out intensively for 7 days, you can achieve muscle tone and a toned stomach; after 2 weeks it will acquire ideal shape and bulge, and after a month of training, the long-awaited six-pack.

Exercise on an empty stomach, scientists have proven that fat is burned more intensely and muscles gain the required form. In the first half of the day protein products, in the second - fiber and healthy carbohydrates.

How to quickly pump up your abs

Everyone can achieve a pumped up belly with gorgeous abs, but not everyone knows how to do it quickly and efficiently. To do this effectively at home you will need:

Willpower, desire, optimistic attitude towards results and motivation;
Family support;
Free time: no more than 1 hour, including 15-20 minutes for abs / 3-4 times a week;
Stool 2 pcs. (strong, for hanging equipment)/floor/mat.

At first, you should not use weights, but when you still want to improve efficiency, you can use dumbbells (1.5-2 kg), if not, then water bottles or hand and leg devices made by yourself.

You don’t need to do a lot of repetitions in the first workout so that the next day and every other day everything hurts and you can’t continue.

At the initial stages, 3-4 approaches, increasing them with each workout. For people who have experience in physical activity, then you can do more approaches in the initial stages (7-8).

Exercises should bring pleasure and pleasant sensations. It’s hard - be patient, it means you’re on the way to beautiful body. For the long-awaited cubes, pay attention to each section of the abdominal cavity - upper, lower, oblique muscle fibers.

Determine 4 exercises for yourself that will have both static and dynamic approaches. Don't forget about cardio exercises if you need to remove fat deposits.

Warming up your muscles before exercise and stretching afterwards will help reduce the likelihood of injury and improve muscle elasticity.

Basic rules for successful training:

Hungry stomach;
Cardio training (30-40 minutes);
Press (15-20 min.);
Monitor your breathing;
Warming up before classes;
Stretching after them;
Good music and mood.

How can you improve your torso and the list of the most effective ways We will discuss muscle pumping below.

Up to the cubes

Before you start improving your body, you need to adjust your diet and water consumption per day, it should be at least 2 liters. Protein or low carbohydrate diet will contribute to a quick effect.

To grow muscle mass, eat healthy carbohydrates after exercise. To the question of how to pump up six-pack abs in 7 days, we can answer that it’s possible if you’ve worked hard on it for at least 3 weeks before.

Many sources write that you need to train your abdominal muscles every day, but professional trainers say that the muscles need proper rest. Therefore, in pursuit of beauty, you should not harm the body.

How to pump up your abs in a short time:

For beginners, a minimum of approaches and power load;
Don't set a goal to get a six-pack in a week;
A good mood is guaranteed with a high-quality approach to the lesson;
Perform the first exercises no more than 4-5 times;
Train all abdominal muscle groups.

Bodybuilder Tips:

Successful exercise is a pleasant fatigue in the muscles and fighting spirit;
You can and should drink water during training;
It doesn’t matter where you go in for sports, the main thing is a great desire;
Pump up all types of muscles;
Take full rest;
Exercise in the morning before eating;
Warm up to prepare your muscles for intense exercise without injury;
Don't miss classes;
To properly work out all muscles, increase approaches according to your endurance and strength;
Complicate the set of exercises every week by adding transverse muscles.

Workouts for cubes

All types of crunches: reverse, straight legged, oblique;
"Bike";
"Book";
Hanging on the Swedish wall;
Pull-ups on a simulator (stool) (20 sec. * 3 sets);
Straight plank/side plank/leg raise (20 sec*3 times).

At the beginning, these exercises can be performed in no more than 5 stages 10-15 times, increasing with each workout.

Beginners do not need to immediately and sharply strain their muscles; everything should be gradual and enjoyable. You can watch a video tutorial on how to do the exercises correctly.

How to pump up your abs in 7 days

The weekly training program contains a complex aimed at quick result, it will depend on high-quality implementation and adherence to the PP.

“Hanging on a machine/stool/bar.” A highly effective exercise that is an order of magnitude superior to twisting, but it is difficult for a beginner to do without prior physical training.

Here you need to correctly focus your attention on lifting your legs and maintain the angle; if you have experience, you can make it more difficult with straight limbs. Pick up bent or straight, raising and lowering them slowly. So, do it to the best of your ability, 2-3 sets * 5-10 times per initial stage quite suitable.

"Bike". This exercise is familiar to many from school days; it can be complicated by adding oblique movements. Do 3-4 approaches * 10-15 times.

"Crunches with straight legs." While lying down, lift your limbs without throwing them high. Do 3-4 repetitions * 10-15 times.

"Torso twists." All types of turns work well on both the lower and upper abs. From a lying position, sit down, then lie down again. Do 3-4 approaches * 15 times.

"Book". This high-amplitude exercise, in which the upper and lower parts of the body are quickly folded, will help eliminate fat from the waist and tone the muscles. Build up, choosing your own fast rhythm for 3 sets * 10-15 times.

"Diagonal twists." Well developed lateral muscles. The exercise is done lying down with legs bent. Place your hands behind your neck, lifting your torso, turn alternately, first in left side 10 times, then to the right 10 times. Do 3-4 sets for a beginner. Do the exercise as quickly as possible.

"Schwarzenegger Vacuum" As you exhale, pull your stomach in to the limit of your capabilities so that it “sticks” to the vertebra. At the same time, do not forget to breathe. Do 1-2 times, holding for as long as possible, ideally 20 seconds.

It is quite possible to pump up your abs in a week, tighten flabby muscles, improve your torso and abdominal muscles. By motivating yourself to achieve results, you can achieve beautiful relief, success with the opposite sex and high self-esteem.