How to pump up your abdominal muscles in a week - intensive training complexes for men and women with video. How to build abs at home in a month: the best tips and exercises How to get abs in 1 hour

To understand how to pump up your abs in a week, you should know that the abdominal press is a complex of muscles consisting of the external oblique, internal oblique, transverse and rectus muscles. Therefore, in order to pump up muscles and acquire a beautiful relief on the stomach, you need to perform exercises for each of them.

Few people know how to quickly pump up abs in a week, but this is only possible if there is no fat layer on the stomach or its presence is minimal.

To understand how to pump up your abs in a week, you need to learn effective techniques and exercises for the upper and lower abs.

It is important to remember that abdominal exercises do not burn fat, but only strengthen the abdominal muscles.

Therefore, you should combine classes with any other physical activity, for example, walking. To effectively pump up your abdominal muscles, you need to spend 10 minutes at the beginning of the session for stretching and cardio training.

You need to end your workout the same way you started it - 10 minutes of cardio and stretching. To pump up your abs in a week, you need to exercise every day., and the minimum training duration should be 40 minutes. Fitness trainers advise starting with 3-4 sets of each abdominal exercise, regularly increasing this number to 15-20 repetitions.

It will take a beginner a month to pump up his abs to six-pack abs, but with a higher level of athletic training, results can be achieved faster.

Upper press

The rectus abdominis muscle is conventionally divided into 2 parts: upper and lower. In everyday life, most of the load goes directly to the upper abs, due to which it can be pumped up faster than the lower muscle.

In a week or two of training you can pump up 4 upper abs, for which the upper press is responsible, the rest appear a little later. The most effective exercises for the upper abs are crunches and leg raises.

Lower press

Experienced athletes claim that it is possible to build up lower abs only with proper nutrition in combination with regular training. The bulk of belly fat is located above this muscle group and you can’t get rid of it with intense training alone.

To do this, you need to completely eliminate sweet and carbonated drinks from your diet. The basis of the diet should be proteins and a small amount of carbohydrates, only vegetable fats, and their amount in the daily diet should be minimal.

An important nutritional rule is to eat 6 times a day in small portions.

Following such a diet, the results of training in the form of long-awaited cubes will not take long to wait.

Oblique (lateral) abdominal muscles

To pump up the oblique abdominal muscles, you need to spend a lot of effort because they are rarely used in everyday life.

The side muscles work best during bends, crunches, and lateral raises.

Abdominal press exercises in the gym – scheme and set of exercises, training program. Table. Video

Female and male bodies perceive physical activity differently, so the set of exercises differs depending on the gender of the athlete.

However, the program is similar - first the lower part of the abs is pumped, then the upper and oblique muscles. Training should be of varying intensity, 2 classes should be carried out in a calm mode, and the third – intensively.

A set of exercises for men, table

A set of exercises for girls, table

Exercises on the horizontal bar

According to experienced trainers, training on the horizontal bar is the most effective for those who want to pump up their abs in a week. This is due to the high load and comfortable conditions for the spine and internal organs during classes. Each exercise is repeated 25 times for 3 approaches.

Exercises:

• Exercise "Frog". Hanging on the horizontal bar and bending your legs, you need to pull your knees to your chin. To raise your legs, only your abdominal muscles should be used.

• Exercise "Corner". The starting position is the same as when performing the “frog”, but the legs must be raised straight. Once you become familiar with this training, you can make it more difficult. To do this, you need to fixate for 1 minute in the “corner” position.

• Leg Raise. The starting position is hanging on the horizontal bar, legs straightened. Next, the exercise is performed by analogy with the previous training - the legs are raised 90 degrees, parallel to the floor. You need to stay in this position for 1-2 seconds.

Exercises with a roller

To perform an exercise with a fitness wheel, you need to get on all fours, pressing the machine tightly to the floor, then, with outstretched arms, you need to roll the roller as far forward as possible, moving your torso behind you.

Having fixed the body in this position for a short time, you need to roll back to the starting position. During the exercise, your back should remain straight and your body should not touch the floor. The workout should be done slowly, without jerking.

Exercises on a bench, on a chair

The basic rules for performing exercises on a bench and chair are as follows:

• Movements should be smooth, without jerking.
• Correct breathing. You need to bend while exhaling, straightening while inhaling.
• The abs should be tense during training.

Exercises with dumbbells, kettlebells, barbells

The exercise with dumbbells is performed lying on your back, placing your hands with weights behind your head, and stretching your legs. As you exhale, you need to bend - the body, arms and straight legs are raised. You need to stay in this position before returning to the starting position.

Kettlebell interceptions - the essence of the exercise is as follows:

1. In a standing position, the hand with the weight is placed behind the back, where it is intercepted with the other hand.
2. Then you need to grab the weight with your other hand in front of you.

Actions are performed for 30 seconds in one direction and 30 seconds in the other. The weights are also intercepted between the legs, when the legs are spread wide and the hand with the weight is placed behind the back. The exercise is performed for 30 seconds in each direction.

Exercises with a barbell are similar to exercises with a roller:

1. You need to get on all fours, then take a lying position, holding the bar, and with outstretched arms, roll the barbell forward, dragging your torso along with you.
2. Having fixed the body in the final position for 2 seconds, you need to return to the starting position. When performing the exercise, your back should remain straight and your body should not touch the floor.

The workout should be done slowly, without jerking. Rolls are performed 8-12 times.

Fitball exercises

From the starting position - sitting on a fitball, feet on the floor, arms crossed on the chest, you need to go down so that your back lies on the ball. After this, using the pelvic muscles, twisting is performed.

After repeating the twists 10-12 times, you need to return to the starting position, then do 2 more approaches.

Exercises on parallel bars

Professional athletes advise switching to training with parallel bars only after mastering the exercises on the horizontal bar. The set of exercises on these two simulators is no different, however, they are much more difficult to perform on uneven bars, which indicates the greater effectiveness of this simulator.

You need to do this:

• Exercise "Frog". Hanging on the uneven bars with your legs bent, you need to pull your knees to your chin.

• Exercise "Corner". The starting position is the same, but the legs should be straight when lifting.

• Leg Raising. The starting position is hanging on the uneven bars, legs extended. It is necessary to raise your legs, keeping them straight. If you do this exercise regularly, you can easily achieve results as good as pumping up your abs in a week.

Ball exercises

An exercise using a fitness ball is great for working out the internal oblique muscle.

To do this you need:

1. Lie on the floor, arms extended behind your head.
2. Your legs should be raised 45 degrees from the floor, holding the ball between your knees.
3. Now you can twist, lifting your upper body off the floor, touching the ball with your hands each time.
4. You need to stay in this position before returning to the starting position.

The exercise is performed 10-12 times, 5 repetitions.

Effective abdominal exercises at home. Video

It is possible to pump up your abs in a week even in simple home conditions. According to professional trainers, effective training does not require any special equipment, just regular training and proper nutrition. Here are some effective exercises that will help you get those coveted six-pack abs without leaving your home.

A set of exercises for the press at home in the video:

Exercise "Bicycle"

It's done like this:

1. Lie on your back. Your hands should be clasped under your head, and your legs should be bent at the knees, while they are on the floor.
2. Tightening your abdominal muscles, you need to raise your legs and upper torso above the floor, without leaving your lower back off the floor.
3. The right elbow must touch the left knee, twisting the body, then the exercise is repeated with the left elbow.

“Bicycle” is performed in 4 sets of 6 turns in each direction.

Exercise "Twisting"

The exercise is performed like this:

1. Lie on your back, knees half bent, hands under your head.
2. The upper part of the body rises and rotates alternately to the left and right sides. The lower back is pressed to the floor, the elbow touches the opposite knee.
3. In this position, you need to stay for 4-5 seconds and take the original position.

To perform the exercise correctly, you need to breathe correctly: exhale through your mouth as you rise, inhale through your nose as you lower your body. Professionals advise doing 3 sets of 50 crunches, but beginners can reduce the number of repetitions to 10.

Exercise "Hundred"

Technique:

1. Lie on your back, stretch both arms along your body, palms down, legs straight and not touching the floor.
2. As you exhale, the body rises so that the shoulder blades come off the floor, and the legs rise at a right angle to the floor.
3. The position is fixed and punches are performed 10 times for each inhalation and exhalation. Beginners can reduce their number or do without arm swings.
4. As you inhale, the body returns to its starting position.

Exercise "Vacuum"

To pump up your abs in a week, professional athletes advise pulling in your stomach. This seemingly strange but effective exercise is called “Vacuum”. To perform this, you need to exhale to draw in your stomach as much as possible and hold it in a fixed state for a minute. The “Vacuum” exercise gives tone to the transverse abdominal muscle, which affects the tightening of the waist.

There are variations of varying degrees of complexity:

• For newbies. Lie on your back, bend your knees. With a strong exhalation, the stomach is pressed to the back. The position is fixed for 15 seconds, subsequently the time increases to a minute or more.
• More complex option. Performed on all fours, arms should be straight, legs bent at the knees perpendicular to the floor, back arched. On a strong exhalation, the stomach is drawn in. You need to stay in this position for 30 seconds, gradually extending the time of each approach.
• For advanced. You need to sit on a hard chair or stool, it is important to keep your back straight, without leaning against anything. Then, as you exhale, the stomach is drawn in and held for a minute.
• For professionals. The technique is similar to the previous exercises, but you need to stand straight. The retracted abdomen is held for 1.5 minutes.

The “Vacuum” exercise is great because it will allow you to pump up your abs while commuting to work or doing household chores.

Exercise "Climber"

This exercise is aimed at training the rectus and external oblique muscles, due to which the waist decreases and the stomach becomes flat.

Do this:

1. Take a lying position, hands positioned shoulder-width apart, back straight.
2. One leg bends and, as you exhale, the knee is pulled to the chest, and as you inhale, it returns to its original position.
3. For each leg you need to take 30 “steps” in 3 approaches.

Exercise "Plank"

This exercise will not only pump up your abs, but will also work the muscles of your back, chest, hips and arms in a short time.

The technique is simple:

1. It is necessary to fix the body in a lying position, while bending your elbows and leaving your legs straight.
2. For beginners, 3 approaches of 15 seconds will be enough, but the time required to complete the plank must be constantly increased.

Complex exercises for the abs and buttocks, waist, chest, hips

The following techniques are perfect as complex exercises aimed not only at pumping up the abdominal muscles, but also the buttocks, waist, chest and hips:

• The “Hundred” exercise trains the gluteal muscles.
• Exercise with dumbbells and gripping a kettlebell is a workout for the chest muscles.
• The plank is the most versatile training; if done correctly, you can use it to pump up your abs, buttocks, hips and chest.
• Training with a fitball will not only pump up your abs in a week, but will also strengthen both your hip and gluteal muscles.

Is it possible to pump up the press during pregnancy, after childbirth, or with a hernia?

Tight abdominal muscles will reduce the load on the back and lower back, which will allow the expectant mother to not experience severe pain during pregnancy, and this will also make childbirth easier.

For pregnant women who want to monitor their figure, there are special exercises that can be performed without fear for the baby. However, experts point out that it is necessary to monitor your well-being and immediately stop exercising if pain or discomfort occurs.

During pregnancy, it is prohibited to perform any abdominal exercises that are performed in a lying position.

After giving birth, doctors do not advise trying to pump up your abs right away, in pursuit of a flat tummy within a week. It is not uncommon for women to experience discrepancies in the abdominal muscles during pregnancy – diastasis.

You can identify it yourself; to do this you need to:

1. Lie on your back with both knees bent.
2. Raise your upper body as if doing a crunch exercise, but without twisting.
3. In this position, you need to feel the area in the center of the abdomen above and below the navel. If muscle discrepancy is detected, then it is necessary to postpone abdominal training and consult a doctor.

It is prohibited to perform exercises with diastasis due to the fact that the muscles can move apart more. If no abnormalities in muscle tissue are found and there are no other instructions from the doctor, then playing sports is not prohibited.

Intervertebral hernia occurs as a result of excessive or, conversely, insufficient physical activity on the lower back, so with this disease it is necessary to approach exercises with caution.

If you want to pump up your abs, you should remember that Doctors prohibit making sudden movements during a hernia., twisting. It is not allowed to perform exercises such as “twisting”, “hundred” and the like. Classes are conducted in a gentle manner.

Before you pump up your abs in a week, you need to start eating right and follow a pre-designed training plan. Classes should be systematic and alternate in intensity, and then the desired abs of steel will not keep you waiting long.

How to pump up your abs in a week: video

It’s possible to pump up your abs in 1 week! Let's watch a set of exercises in the video:

How to pump up your abs at home in this video:

The technique of quickly strengthening the abdominal muscles is really effective. But it should be remembered that within 1 week you can only achieve an increase in the tone of the peritoneum. The belly will become smaller, excessive volumes will go away, and the abs will be noticeable. However, you should not expect the appearance of cubes: they are the result of many days of training. And they begin to appear attractively on the tummy within a week after 3 regular sessions. Is it possible for a child to get a decent result? What exercises are not harmful and useful for pumping up the abs?

How to pump up properly? Pumped up abs are always beautiful. To pump up your abs quickly and effectively, you should adhere to the following rules. These rules are especially suitable for children over 12 years old.

1. Exercise in the morning. The time before breakfast is the most preferable in terms of strengthening muscles. Your stomach is empty, which means nothing will interfere with your abs’ work. You can drink a glass of warm water, this will help start the digestive system and, if you have difficulties with bowel movements, relieve them.
2. Work from home. It is often believed that in order to pump up sculpted abs, you need to visit the gym. This is wrong. You can pump up your abs just as effectively at home. Moreover, you don’t need any exercise equipment to strengthen your abdominal muscles.
3. Exercise regularly. How to properly pump up your abs? Coaches say: exercise more often. In this case, the word “more often” means 3 times a week, that is, every other day. A tighter schedule is not necessary, as the muscles should be given rest. Less often - there is no point, or rather the result will not be so impressive.
4. Choose your pace. When working on your abs, you pay attention to a whole group of muscles: rectus, external, oblique and internal. During classes, you should work on each of them, since the straight line, for example, is responsible for those very “cubes” on the stomach, and the oblique ones form the waist. However, the rhythm of work must match your requirements. To pump up your abs to six-pack abs, you need to perform the exercises slowly, measuredly, and hold in the desired position for at least 3 seconds. For a firm, flat stomach, you need a fast pace. Therefore, if a girl needs to quickly pump up her abs, intensive training without additional load in the form of dumbbells or barbells is recommended.
5. Do a warm-up. Only warmed muscles will be maximally responsive. Therefore, before training, jump rope for a couple of minutes, run in place, dance if you are in the mood.

This is where the advice on how to pump up your abs in 7 days ends. And an effective set of exercises begins!

Correct exercises. Abdominal pumping

• Hanging on the horizontal bar. In terms of effectiveness, it is 3 times faster than classic twisting. Requires raising the legs in a hanging position above the level of the pelvis. The legs can be straight (to increase the load) or bent at the knees (this makes it easier to work at the initial stage). If you want to strengthen your lateral muscles at the same time, lift your legs bent at the knees and turn them to the sides. Don’t worry about pumping up your abs on a horizontal bar at home if there is no horizontal bar in your apartment. All you need to do is screw a sturdy strip to the doorway and you’re good to go.
• Bike . The effectiveness of the exercise is 2.9 times greater than classic crunches. Everyone knows how to effectively pump up the abs using a “bicycle”: lying on your back, pull your left and right legs alternately to the opposite elbow. When the bent leg touches the elbow, the other should be perfectly straight and approximately 10 cm from the floor.
• Leg raises for lower abs. Lying on the floor, lift your legs about 45° from the floor and put them back down. Perform 9 times, on the tenth time hold your legs in the air for 10 seconds.
• Upper Ab Raise. Raise your torso from a lying position and lie back down.
• Torso lift for a firmer belly. From a lying position, make a series of quick lifts and jerks of your torso towards your legs. The knees are bent.
• Diagonal crunches for oblique muscles. Lying on the floor, bend your knees slightly and place your hands behind your head. Perform a series of frequent torso raises, trying to alternately reach the opposite knee with your elbow.
• Lateral crunches for obliques. Lying on your side, squeeze your legs well. Place your hand under your head. Lift your torso up using your side muscles. Try to rise higher.

Perform each exercise 15 times. It is advisable to do 3 approaches, but at first it is extremely difficult. Increase the load gradually.

How to increase your workout productivity

Now you know how to pump up your abs in 1 week, but that’s not all the secrets.

• Stretching after the main complex. It increases the elasticity and pliability of muscles and is especially good for warm muscles. Get on your knees and lean back as far as possible. Perform slowly, also at a slow pace, return to the starting position. Try doing a knee bridge. Did not work out? In a couple of weeks you can!
• Drink plenty of fluids. Liquid is necessary to normalize metabolism. Thanks to it, you will lose body fat at a breakneck pace. Drink at least 1.5 liters of water per day.
• Proper nutrition. We do not encourage you to forget about sweets; on the contrary, glucose is very necessary for the muscles and brain. However, leave buns, fatty meats and fried potatoes in the past. Include vegetables, fruits, lean poultry, cottage cheese, and eggs in your diet. And eat them for health benefits!

Now, how much do you think it will take to pump up your abs? A week is enough for a flat stomach!

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, proper nutrition and drinking regimen will help you achieve quick results.

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.

Exercise your abdominal muscles 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 a short time without cardio exercise 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 take on the desired shape. In the first half of the day, protein foods, in the second - fiber and healthy carbohydrates.

How to quickly pump up your abs

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

1. Willpower, desire, optimistic attitude towards results and motivation;
2. Family support;
3. Free time: no more than 1 hour, including 15-20 minutes for abs / 3-4 times a week;
4. 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, more approaches can be done 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 a 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.

We will tell you below how you can improve your torso and a list of the most effective ways to pump up your muscles.

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. A protein or low-carbohydrate diet will promote rapid results.

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 your 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:

1. Successful exercise is a pleasant fatigue in the muscles and fighting spirit;
2. You can and should drink water during training;
3. It doesn’t matter where you play sports, the main thing is a great desire;
4. Pump up all types of muscles;
5. Take full rest;
6. Exercise in the morning before eating;
7. Warm up to prepare your muscles for intense exercise without injury;
8. Don't miss classes;
9. To properly work out all muscles, increase approaches according to your endurance and strength;
10. 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);
• Plank straight/lateral/with leg raises (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 results; it will depend on high-quality implementation and adherence to the program.

“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 at the initial stage is 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." In a lying position, 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." The lateral muscles are well worked out. The exercise is done lying down with legs bent. Place your hands behind your neck, lifting your torso, turn alternately, first to the left 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 in your stomach 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.

Every woman dreams of a slim and toned figure. Some people prefer to go on a diet, others exhaust themselves with long workouts in the gym. But what to do if you want to tighten your stomach and you need to do this in the shortest possible time. In this article we will talk about how you can pump up your abs at home, with minimal time investment. But if you are seriously wondering how to pump up your abs in a week. Or when can you get the coveted cubes and what needs to be done for this.

Is it really possible to pump up your abs in a week?

I would like to point out right away that it is impossible to achieve results in a week. Anyone who promises you toned abs in a week is a real charlatan. But don't despair. By doing daily exercises, you can tighten your stomach a little. And here it all depends on your initial parameters. For girls with a small belly, two or three weeks of intense training is enough. Overweight women will have to wait from one to several months, but the results are worth it.

How to pump up your abs without harm to your health

Despite the benefits of physical exercises to pump up the abdominal muscles, in some cases it is recommended to refrain from doing them:

• Prolapse of the uterus and other organs;
• In the first two months after pregnancy;
• When detecting malignant tumors;
• In the first weeks after surgery (in this case everything depends on the doctor’s recommendations);
• During PMS;
• During exacerbation of chronic diseases.

Trainers advise not to overload yourself in the first two hours after eating. This is fraught with stomach upset, and the exercises themselves are more effective when performed on an empty stomach.

How to organize training correctly?

To achieve results as quickly as possible, try to adhere to several rules:

• Train in the morning. Preferably before breakfast. At this time, you will be able to maximally pump up your abs. A study by British scientists regarding morning workouts confirms this. According to the results of the experiment, it was found that morning exercises reduce weight by 20% more effectively than those performed at other times. In addition, exercising in the morning can reduce your appetite.
• The main condition for proper training is warming up. After sleep, the body needs time to unwind. 10-15 minutes of light warm-up exercises will help you wake up and prepare for more difficult exercises.
• Some people believe that you can only pump up your abs (and other parts of the body) in the gym. And here we will disagree. Of course, under the supervision of an experienced trainer it is easier to perform the exercises. But to get the desired result, you don’t have to have a simulator at hand. You can pump up your abs yourself at home.
• Regular training will help you achieve quick results. But it’s important not to overdo it here. Do the exercises three times a week. This way you can provide yourself with time to relax. The abdominal muscles need time to recover.
• Start small. If you are a beginner, and 3 sets of 20 reps seem impossible to you, you should not strive for this in your first workout. Reduce the number of approaches by half, gradually increasing the load. The main thing is to create a training program correctly.

How long does it take to pump up a girl’s abs at home?

Gaining muscle mass is not a quick process. Therefore, if you want to pump up your abs, don't expect quick results. It all depends on your desire and how seriously you take the training process.. Training should be intense. The more time you devote to pumping up your abs, the faster you will come to success. But don't forget about rest. Muscles need time to recover. Otherwise, you risk injuring them. With intensive training and following all recommendations, noticeable results will appear in a couple of months.

Proper nutrition for abdominal muscle growth

When creating a training program to pump up your abs, do not forget to organize proper nutrition. It must be balanced. Forget about strict diets and fasting days. there's no point here. To endure all physical activities, your body needs energy. Fitness trainers advise including a large amount of protein and plant foods in your diet. Protein is involved in the formation of muscles, and plant fiber normalizes metabolic processes. It is important to maintain a drinking regime of 2-2.5 liters of clean water per day. It is also useful to drink juices, fruit drinks and compotes, but if possible without added sugar.

Here is a list of foods and dishes to be excluded from the menu during training:

• Fatty and fried foods;
• Food from fast food restaurants;
• Alcoholic and carbonated drinks;
• Salted and smoked foods;
• High-calorie and hot sauces.

During training, increase your total daily calorie intake by 300-400 calories. At this moment, the body requires more energy. But you don’t need to get it from fatty foods. An ideal breakfast would be an omelette with vegetables or oatmeal with pieces of fresh fruit. Lunch includes boiled lean meat (chicken, beef or turkey) and a vegetable side dish. Dinner should be light, so try not to overeat. It would be best to eat vegetable or drink a glass of kefir. In between meals, you can make fruit or vegetable smoothies.

Important! Remember that a beautiful, slender body in a short time is not only the result of hard training. Much depends on a properly composed diet.

Tips for girls to pump up their abs at home

• Create an individual training program. And here a lot depends on your physical fitness and initial weight. If you are not overweight, then the training program will be standard (warm-up - pumping the press - recovery). But if you want to lose a couple of extra pounds, include cardio exercises (fast walking, swimming) in your program.
• Drink more water. The daily fluid intake is 2-2.5 liters. It is important to drink water, not tea or coffee.
• During PMS, it is highly not recommended to pump up your abs or do any heavy exercises. It is better to devote this time to relaxation or walks in the fresh air. It is also important to get enough sleep. The daily sleep requirement for a healthy person is 8 hours. At the same time, women need more time for proper rest and recuperation than men.
• Eat right. We decided to pay special attention to this point. Because no workout guarantees results unless you start watching your diet. In addition, any exercise without proper nutrition can cause problems in the form of dizziness, headaches and increased fatigue.
• Muscles quickly get used to the load, so it is necessary to constantly increase the intensity and duration of exercise. But don't overdo it. Don't forget to take time to rest.
• It is important to do the right exercises. Consult a trainer. But if this is not possible, use online advice or watch training videos.

Effective exercises for pumping up the abs

When performing exercises to pump up your abs, it is important to use all muscle groups. This way you will achieve better results. There are 4 abdominal muscle groups:

1. Rectus abdominis muscle.
2. Internal oblique abdominal muscle.
3. Transverse abdominal muscle.
4. External oblique abdominal muscle.

There are different types of exercises for each of these muscle groups. Let's look at a few of them.

Attention! The number of repetitions and approaches is individual and calculated based on your current physical condition.

Side crunches lying on your side

This type of exercise perfectly trains the lateral abdominal muscles, both internal and external. Lie on your side on a flat surface. Bend your free arm at the elbow, touching your temple with your palm. Place your other hand along your body. Slowly reach your elbow towards your legs and return to the original position. Do 15 sets and flip over. Repeat the same steps on the other side.

Lateral crunches while lying on your back

Another type of side muscle training. Lie on your back and bend your right arm at the elbow so that your palm touches your temple. Bend your legs. Slowly raise your body and touch your right elbow to your left knee. Perform the exercise 10-15 times and change hands. In the same way, slowly raising your body, touch the elbow of your left hand to the knee of your right leg.

Exercise bike

It is designed to train the rectus abdominis muscle. Lie on the floor and place your hands behind your head. Raise your legs and bend your knees slightly. Raise your head above the floor without putting pressure on your neck. Use your legs to move as if you were riding a bicycle for one minute. Beginners can start with three sets per day. This exercise can be used to train the oblique abdominal muscles. To do this, with each lift, perform a twist, directing the elbow of your right hand towards your left leg, and vice versa.

As with the bicycle, it is designed to train the rectus abdominis muscles. Sit on the edge of a chair and straighten your legs. As you inhale, pull your right leg toward your chest, gradually bending it at the knee. As you exhale, lower your leg back down. We repeat the same with the left leg. We perform 3 sets of 10 times on each leg.

Lifting the pelvis while lying on your back

To perform this exercise, you need to lie on your back on a flat surface. Bend your knees and slowly lift your pelvis. In this case, the shoulder blades should be in contact with the floor. Tighten your abdominal muscles and hold in this position for 10 seconds. Do 3 sets of 10-15 reps.

Lie on your back and place your arms along your torso. As you inhale, lift them up, forming a 90-degree angle. Stay in this position for 10 seconds. At the same time, try to strain your abdominal muscles as much as possible. Do the required number of approaches 15 times.

Perform the exercises gradually, increasing the load each subsequent week. Remember that consistency is the key to success. If you want results, don't skip training. Unless, of course, we are talking about health problems. During the period of colds, stop exercising.

How to pump up a girl’s abs at home – video with a set of exercises

I have six abs. OK. Sometimes I have 6 “packs”. OK OK. For two months of the year I have 6 immaculately pumped up abs on my stomach. Sorry to embellish, but I'm not a photo model or a fitness model or anything else. I am already a fairly mature and life-worn 37-year-old man. But I can build my abs without any problems 30 days before getting a six-pack. Is this real, you ask.

I'm not going to fool you into thinking that anyone can achieve this in a month. One month may not be enough for some people, as losing belly fat depends on many factors. Genetic predisposition, current weight, diet, past injuries, etc.

A picture belly is not a dream. In my opinion, any self-respecting girl, woman or man can pump up their belly. If you exercise regularly, eat healthy, don't have any serious herbs, aren't obese, and are willing to work hard on yourself, then getting ripped abs quickly is within your power. How to pump up your abs in 30 days? The way to achieve this is simple and quite realistic, but requires strict adherence to the rules and hard work, and it is as follows:

The most important rule of the “6 pack”: Create a calorie deficit!!!

Forget all that diet mantra you've read and heard before, the process of burning fat comes down to one simple and proven fact. You need to burn more calories than you consume. It is in this way that you will get rid of fat deposits on your stomach and understand how to pump up your abs in 1 month, because the abdominal muscles are hidden under the fat.

Powerful abdominal workout at home!

How to create a calorie deficit?

1. Cardio exercise and weight lifting

The fitness world is divided into two camps when it comes to cardio exercise and its effect on weight loss. For some people, intense cardio training is the best option for losing weight, while another part sticks to more relaxed cardio workout options. The first type of workout will help you burn excess fat faster, but high-intensity cardio exercise is much more difficult. To burn the same amount of calories, but with the help of measured cardio exercises, it will take more time, but the loads here are moderate. Choose the one that suits you best and remember that all that matters is the calories you burn.

Your body will change with cardio exercise. You will undoubtedly lose weight, but it is better to combine these exercises with weight lifting, otherwise the sculpted tummy will not be visible at all. I don’t stop carrying iron until I understand that I’m not ashamed to expose my perfectly toned torso somewhere in a public place. My training program is very simple. If I include cardio exercises in my workout, then I understand that I need to lift less weight than usual, and I also shorten the pauses between approaches in order to properly distribute the load from the added cardio. With this approach, the muscle will pump up faster. And I keep lifting weights because the more muscle you have, the less fat you have. Like I said before, it's all about burning those calories!

2. Food

ABOUT It is very difficult to propose and develop a specific diet that would suit absolutely everyone and, thanks to which, you could get perfect abs in 30 days. Everyone is different, and in general I don't think dieting as such really works. You need to know your body and be aware of foods that are high in nutrients and low in calories. I personally practice intermittent fasting as a means of maintaining a functional eating plan for myself. Believe me, it is much more useful than just weight control.

If you eat plenty of lean protein, about the same grams as you weigh, eat plenty of greens, fruits and vegetables, and fill the rest of your diet with healthy fats and carbohydrates, I can confidently say that you are on track to lose weight and get that coveted 6 pack. "

3. Drink water

Drink up to 3.5 liters of water per day. Water helps you curb the feeling of hunger, and also more fluid is retained in the body - this is a whole problem when trying to pump up your abs to definition. At home in the morning, pour the required amount of liquid into some container, and every time you feel hungry, drink water before you start eating. Most of the time, when we think we're hungry, we're actually thirsty, so drinking enough fluids will help you eat less. With sufficient fluid intake, pumping will go faster, because our goal is perfect abs in 30 days.

4. Stop training one muscle group

I want to clear up a major misconception about lifting weights. By doing exercises on just one muscle group, you will not be able to get rid of fat deposits throughout your body. This training scheme is not productive; with its help, muscle mass is pumped up, but fat does not go away. If you spend 20 minutes a day in the gym doing crunches and planks, you will not lose belly fat. Try to do a variety of exercises to achieve maximum results. We pump up the whole body, not just the abdominal muscles!

5. Weight loss pills and supplements

Is it possible to pump up your abs in a month using weight loss “pills”?! No matter how tempting and promising the labels of these drugs are, b Most of them are stuffed with ingredients that have nothing to do with burning fat or are completely dangerous to health, since in order to achieve a visible effect, you have to drink them in large quantities or doses. My advice is simple: forget about diet pills and stop doing nonsense, direct all your energy into hard work on your abs, then there will be results.

Press in a month. Maybe? For beginners and advanced

Abdominal exercises

So, we have looked at the main recommendations, the observance of which will contribute to the appearance of the coveted 6 “cubes”. Now let’s move on to the question of how to pump up your abs in a month at home to six-pack abs, namely, specific exercises that will speed up this process and bring it to completion. As mentioned earlier, spending an entire workout just on abdominal exercises is not advisable. It's best to leave some time at the end of your workout for them. It is desirable that there be such training 3-4 per week, then it will be easier and faster to pump up your abdominal muscles.

Below I have selected so that the pumping of the cubes will be more intense. They can be included in any workout. I suggest you choose any two of them and do approximately 3 sets of 30 reps during every workout. In the end, you will come to the conclusion that I was right that you can pump up your abs in a month by combining these exercises and weight lifting.

Crunch on the block

Crunch-bike

Hanging Leg Raises

Plank Spiderman

Leg raises for lower abs

Conclusion

To get beautiful and sculpted abs, you will have to work hard and be disciplined. It may cost you mental and physical suffering. Don't believe those who say that everything can be done much easier. And there is no other quick way to get pumped up. Just start working on yourself, create a calorie deficit, exercise regularly, lift weights and do cardio, eat right, drink plenty of fluids and don't listen to any magical promises. If you follow these recommendations, you will get your 6 “pack” in thirty days. A week will pass and you will begin to feel and see all the transformations in your body. And they will show off on your stomach as long as you continue to train! I am sure that after reading this article, you will have the right idea about how to pump up your abs in a month at home to six-pack size.