An article about how to quickly pump up abs (both at home and in the gym) for a man/woman.

Before we begin to study sets of exercises for pumping up the abdominal muscles, I suggest you learn the organs of the abdominal muscles (anatomy). Heh, often what most people refer to as having developed, beautiful abs is called the rectus abdominis muscle. In addition to the rectus muscle, there are also external and internal oblique abdominal muscles.

We are only interested in the external oblique and rectus abdominis muscles, because... It is these two muscles that are visible visually. As for the internal oblique muscles, we will not touch them, because they are not visible, i.e. they are located under the external oblique muscles.

The rectus abdominis muscle is what people call the abs. What is she like?

Essentially, it is a flat and long muscle that is divided into two parts (halves) - left and right (by a vertical line of tendons). This line (bundle of tendons), 1.5 to 2 cm wide, starts from the pubic bone at the bottom and stretches along the abdomen to the very top of the sternum.

So, in fact, thanks to this vertical line (bundle of tendons) and several horizontal lines, we see those same cubes (abs) on our stomach.

Why am I writing all this?

You must understand that understanding such things will greatly simplify your life in the form of pumping up your abs.

People often divide the abs into lower and upper, this is actually not entirely correct...

Because the abs cannot work in parts (bottom or top), it always works only as a whole, which is why it is actually called the rectus abdominis muscle. Do you understand?))

It’s just that most often the “lower” abs always lag behind the upper ones, and because of this people divide them into top and bottom, but now everything is clear, I hope? There is no such thing as up and down, there is only the rectus abdominis muscle.

But the lower part lags behind due to the fact that:

• In fact, there is nothing even to train there. Because The rectus abdominis muscle (our abs) is thick only from the navel and above (at the waist), but below the navel, where the pubic bone is attached, this muscle is very thin (because it is formed by connective tissue), this is one of the reasons why the bottom of the press lags behind the top.
• You already know that the top of the abs is thicker and stronger than the bottom, and because the top is thicker and stronger, it takes up most of the work of twisting and supporting the core, i.e. the upper part of the rectus muscle (press) is more adapted to physical work.

What do you learn from all this? Let's summarize:

• Any exercise on the rectus abdominis muscle (our abs) is used entirely; there is no such thing as pumping up or down.
• The lower part of the abs is more difficult to develop than the upper part.

Why are the abs not visible? What do you need to do to see it?

In order to see the abs, you need:

• reduce the amount of fat on your body
• increase the size of the rectus abdominis muscle (abs) (train the abs)

Those. The abs are not visible due to two reasons:

• Either the rectus abdominis muscle is small (it is not there) because The size is small (you have never downloaded it).
• Or you have a large amount of fat (and it is not visible due to the subcutaneous layer, it is hidden under a fur coat).

Goal (if you intend to see abs):

• Increase the size of the rectus abdominis muscle (abs)
• Reduce the fat content (remove the fur coat) in order to see it.

How to reduce fat content? Take off your fur coat? To see the abs?

Well, in order to increase the size of the rectus abdominis muscle (abs), you will need training that includes many sub-points, ala selection of the right exercises that are most effective, etc.

The rectus muscle is a fairly small muscle group (it is the only one - the rectus abdominis muscle).

It also performs a simple function: it twists the pelvis to the body or the body to the pelvis (the legs work from the bottom of the body to the top and the pelvis works from the top of the body to the bottom). In essence, a huge number of exercises use this function.

But we need to choose only those exercises that concentrate as much as possible on one of these functions.

Based on these functions, we can distinguish two of the most basic and most effective exercises for the rectus abdominis muscle (abs):

• Lying crunches
• Reverse crunches

Lying crunches are performed on the floor either on a Roman chair or on an inclined board.

This is one of the most effective exercises for the abdominal muscles, you simply curl your upper body towards your lower body.

Reverse twisting is the 2nd function (you twist the lower body (pelvis) in relation to the upper body, the legs work: hips). That's why people call this exercise for the "lower" abs.

That's all. Read more about all abdominal exercises

Every girl dreams of a beautiful and flat tummy, but not all people can boast of a naturally elastic body. To pump up your abs and get rid of fat deposits in the abdominal area, you need to choose a set of exercises that involve the desired muscle group.

5 main rules for success

You can achieve the desired result much faster if you follow the following rules:

• Warm up before exercise. Physical activity should not become stress for your body, so immediately after waking up you should not start working out your abs - walk around the room, stretch your muscles, run in place, or do regular exercises. Abdominal exercises will be more beneficial if performed on warm muscles;
• Exercise before breakfast. Morning exercises on an empty stomach are considered the most effective. Any, even the lightest breakfast will interfere with the work of the abs, but if you need to cheer up, a cup of sweet tea or coffee will not only do no harm, but will also contribute to a surge of strength;
• Work out your abs at home. In order to lose belly fat and pump up your abs in a short time, there is no need to waste time visiting the gym. You can strengthen your abdominal muscles only through hard and regular work, and if you need high-quality results, don’t look for easy ways - they won’t help you;
• Stick to your workout schedule. Don’t think that long exercises until you completely lose strength will help you pump up your abs faster and get rid of your belly. Moderation is good in everything, and overwork in this case will lead to pain in the abdominal area and will deprive you of the opportunity to fully exercise for at least several days. Instead, in the first days of exercise, exercise for a maximum of 15-20 minutes, gradually increasing the time. Abdominal exercises are best performed every other day, or 3 times a week, according to an average gym schedule;
• Choose the right exercises. Exercises for the abdominal muscles are different, so your choice should be based on the desired effect. If you want to pump up your abs to the six-pack, slow and smooth exercises are suitable for you, holding the desired position for 2-3 seconds. To make your stomach firm and flat, do the same exercises as for the abs, but only at a faster pace.

Exercises for the abdomen and abs

You can stick to a certain group of exercises, but in order to use all the muscles and pump up your abs as quickly as possible, it is better to alternate them and periodically add variety to your workouts. Listed below are the most effective exercises for the abdominal muscles, which if performed regularly will help you achieve the figure of your dreams.

Pumping up the press on the horizontal bar

With the help of a regular horizontal bar, you can remove your belly and, over time, pump up your abs to a six-pack, but this is not its only advantage. By exercising on the horizontal bar, you not only strengthen your abdominal muscles and at the same time train your arms, but also take care of the health of your spine, and of course, acquire beautiful posture.

How to practice

While hanging on the horizontal bar, you need to pull your legs in a straight position above the level of the pelvis. The effect depends on the intensity of muscle contraction - fast exercises will help you find a flat stomach, and slower ones, with your legs held in a bent position, will give you sports abs with cubes.

Video: Exercises on the horizontal bar

In this video, the girl shows by personal example how to pump up your abs to six-pack abs with the help of simple exercises.

Video source: Fitness, secrets of beauty and health..

Exercises for the lower abs

Due to physiological characteristics, in women the figure most often suffers in the lower part. With the help of exercises for the lower abs, you can quickly remove your stomach, pump up your abs, strengthen your legs and reduce the size of your hips.

The most effective exercises:

• Lying leg raises. Legs need to be raised 40-50°, then lowered. Every tenth time, hold your legs in the air for 7-10 seconds. Those who want to pump up their abs to a six-pack can do this every fifth leg lift, but in this case the exercise itself must be performed more smoothly;
• Bike. The exercise is one of the simplest, but no less effective. Lying on your back, pull each leg in turn to the opposite elbow, that is, pull your right leg to your left elbow, and vice versa. Raising one leg, keep the other as level as possible at a height of several centimeters from the floor. With the help of a “bicycle”, you can feel pleasant changes in your figure within a week, and after 2-3 months of regular exercise, your stomach will become flatter and your abs will become toned;
• Scissors. Lying on your back, raise your straight legs to a height of 10-15 centimeters, and make wide swings from side to side, approximately like scissors. To remove excess belly fat as quickly as possible, do the swings as quickly as possible. For those who want to pump up their abs to six-pack, a slower pace is suitable.

Video: Exercises for the lower abs

In this video, the girl shows the most effective exercises with which you can quickly lose belly fat and pump up your abs.

Video source: FitnessoManiya

Exercises for the upper abs

Exercises for the upper body strengthen the chest, abs and arms, help tighten the chest, and remove excess fat from the sides and abdomen.

The best exercises:

• Lifting the torso in a supine position. Straighten your legs as much as possible, clasp your head with your palms, bend your elbows, and perform the exercise by raising and lowering your torso. Every tenth time, freeze with your torso raised for 7-10 seconds. If you want to pump up your abs to the six-pack, stop every fifth time, while avoiding sudden and fast movements during training;
• Penknife. A universal exercise that simultaneously engages both the upper and lower muscle groups. Take a lying position, stretching your legs as far as possible. Raise your arms and legs at the same time so that your knees reach your chest;
• Twisting. While lying down, bend your knees at a 90° angle, keeping your soles flat on the floor. Hold your hands behind your head so that your elbows point in different directions. Raise your torso while performing a twist, that is, maintaining an inclination alternately in different directions, freezing for a couple of seconds with each rise.

Video: Exercises for the upper abs

From this video you will learn about a quick way to pump up your upper abs and strengthen your chest.

It is believed that those with a six-pack belly have put in a lot of effort to achieve their appearance. What if they followed simple rules that helped them get beautiful abs? Just a few effective recommendations and following them will help anyone pump up their abs to the coveted six-pack!

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There are many myths surrounding abdominal training. Perhaps they are the ones to blame for the fact that only a small number of people can achieve the treasured cubes. So that you do not step on these rake, we will list them with a detailed explanation.

Myth 1. Abdominal exercises will remove fat from the waist

Many people think that if fat deposits are located in a certain place (for example, on the stomach), then this particular area needs to be worked out with exercises. In fact, body fat gradually disappears from your entire body as you burn more calories than you take in.

Why is it so difficult to make your abs show when you're overweight? The insidiousness of abdominal fat for men is that fatty tissue is deposited FIRST on the stomach, but disappears LAST!

Fat deposits are nothing more than stored energy. Your task is to force the body to use this stored energy.

Why is training just your abs for weight loss a bad idea? In fact, abdominal exercises are low-cost in terms of calorie burning. For example, 20 sit-ups will burn only 7 calories, while a McDonald's Big Mac contains approximately 570 calories. You shouldn’t even try to count how many of these lifts you need to do to burn this food.

Conclusion: Abdominal exercises alone will not get rid of excess fat.

There are many more high-calorie foods besides fast food that you should avoid if you want to keep your six-pack from being hidden under a layer of fat. Oh no, diet again! In fact, giving up junk food shouldn't be seen as a restriction or a specific diet - it's just a conscious step towards health that you should take and enjoy your choice every day.

Myth 2. To pump up your abs you need a lot of repetitions.

The abdominal muscles are no different from the rest of the muscles in our body and, accordingly, the principles of their training will be approximately the same (see). You don't do 100 biceps curls to get bigger. So why do the abdominal muscles need this? The same number of repetitions that you do for other muscle groups (no more than 15) is also true for the abs.

If the exercise is easy, that is, you can do more than 15-20 repetitions, then you need to perform the exercise in such a way as to complicate it. Otherwise, you will be training the endurance of the abdominal muscles, which is also good, but does not quite meet our goals. In order for the muscles to have a clear outline, be it the abdominal muscles, they need to be given volume, and not made to be durable.

Myth 3. Abdominal muscles need daily exercise

In fact, the abdominal muscles should be loaded no more than 3 times a week. At the very least, you need to give your muscles at least a day of rest. Like most muscles in our body, the abdominal muscles are made up of two types of fibers: fast-twitch and slow-twitch. Of course, first of all, our abdominal muscles are designed for endurance work, which consists in maintaining posture for a long time, for which slow-twitch muscle fibers are responsible. Fast fibers allow you to make sudden efforts. Such muscle fibers can easily (compared to slow-twitch fibers) be increased in volume through training. Abdominal exercises develop exactly this type of fiber (with the right approach, of course).

Myth 4. A few exercises are enough to pump up your abs.

In fact, the more varied the set of exercises you perform, the better and faster the results you can get. This is due to the fact that the abdominal muscles quickly adapt to the load and exercises performed if you do only one program.

Myth 5. By performing only abdominal exercises, ignoring diet, anaerobic exercises and other recommendations, you can achieve good results

In principle, this is possible if you are not overweight, you do not overeat, and your daily physical activity is already high. However, the most effective fight for the treasured “cubes” will be if you hit in all directions. Then the result will not be long in coming.

Where to start on the path to beautiful abs?

You need to start by setting a goal. To achieve something, you need to know where to move. The key here is to be specific: the more specific your goal, the more likely you are to achieve it. It’s not enough to say to yourself: “I want to have a beautiful figure.” This concept is too vague. But if you take a photo of beautiful abs and tell yourself that you want to achieve the same results, it will be closer to the point. For a constant reminder of your goal, you can hang this photo in a prominent place. It will be yours final goal.

At the same time, it is necessary to determine intermediate And short term goal. The following goal could be a short-term goal: “I want to get into a training regime, normalize my diet and other points that will lead me to an intermediate goal.”

For an intermediate goal, you can choose a specific parameter of your body (for example, waist size or weight) that you want to achieve in a strictly allotted time.

Basic abdominal exercises

At the beginning of your training, it is important to pay attention to the correct technique of performing exercises - this is the basis for future muscle growth and progress. You should start with basic exercises for the upper and lower rectus abdominis muscles, as well as the external and internal oblique muscles of the abdomen. The last exercise of the complex is designed to strengthen the internal long back muscles.

Exercise 1 “Raising bent legs in a lying position”

Exercise 2 “Raising the torso to the side from a lying position”

Exercise 3 “Lifting the upper torso from a lying position”

Exercise 4 “Raising opposite legs and arms while lying on your stomach”

Training program

These exercises should be performed in combination, i.e. one after another, allowing a break between them of no more than 5 seconds. Train 3 times a week, paying attention to proper exercise technique.

• Warm up before your workout. Warming up warms up your muscles, protecting you from injury and preparing you for further exercise, promotes blood flow to the muscles, nourishing them, and allows you to concentrate on further training;
• During exercise, keep your abdominal muscles (namely the abdominal muscles, not others) in constant tension;
• Monitor the amplitude, speed of movement and the correctness of your actions. In other words, follow the exercise technique. There is no need to use jerks and rebounds from the floor in order to complete the desired number of repetitions. Quality is more important than quantity!;
• Do not rest during repetitions of one set;
• Don't forget to breathe. Try not to hold your breath while doing the exercises;
• Focus your attention on the muscle being worked. If you are training your lower abdominal muscles, direct all your attention to this area. You should feel how it is being worked out during the exercise. This helps to better understand proper movement technique, isolate the muscles and remove tension from the accessory muscles.

Abdominal muscle training plan at home

If you have completed the basic training program, you can move on to more complex complexes. Before moving on to a new training program, work through each complex separately so that you can easily do the exercises from the video from start to finish, without violating the correct technique.

So, if you have mastered these complexes, you can move on to the training plan. The training plan is simple: on one day we do one complex twice in a row with a break of 2-3 minutes, on another day we also do the second complex, on the third day of training the third complex, and so on in a circle. Exercise 3 times a week or every other day (the main thing is that there is a gap of at least one day between workouts).

Complex No. 1

Complex No. 2

Complex No. 3

Sources:

1. Brungardt K.“Ideal press” - Mn.: LLC “Poppuri”, 2003. - 208 p.

A beautiful flat stomach, without a drop of fat on it, is the dream of many men and women of all ages.

Every person can achieve ideal relief; the main thing is to see the goal, not give in to laziness, and also know how to perform the exercises correctly so that the effect from them is maximum.

Pumping the abs at home allows you to form the coveted “cubes” in the shortest possible time, as well as increase the overall tone of the body, improve the functioning of many internal systems of the body. You can do abdominal muscle training at any age, and you don’t need to buy a gym membership.

The main condition for homework is regularity and correctness of execution.

Most beginning athletes do not have special exercise equipment at home that helps strengthen their abs (pumping up with their help is much faster). Some have sports equipment that can be used as an addition to training: horizontal bars, wall bars, dumbbells, weights.

And even in the absence of all these “helpers,” you can cope with the task of pumping up your abdominal muscles. All that is needed is the desire of the athlete himself and knowledge of the ab pumping scheme.

There are several dozen different exercises to pump up all the abdominal muscles. Most of them do not require special equipment, but when using even standard sports equipment, training is more effective, since they increase the load, helping to expend more energy.

IMPORTANT!!! A horizontal bar, dumbbells, a treadmill, an exercise bike and a wall bars are excellent helpers not only for pumping up the abs, but also for all other areas of the body.

The main problem for most guys and girls who want to improve their appearance is the fat layer located on the stomach.

Most abdominal pumping schemes are designed specifically to strengthen muscle tissue, and not to burn fat reserves, therefore, even if you intensively pump your body, you will not be able to see the treasured cubes.

The solution is an integrated approach to solving the problem. The exercise technique should include not only strength training, which strengthens the muscles, but also cardio training, which helps to lose excess weight.

How to supplement homework?

There are a number of mandatory conditions, without which there is no point in training. This:

• proper, balanced nutrition;
• refusal of strict diets;
• clear daily routine.

Dietary restrictions combined with active physical activity will give the opposite result - instead of losing weight, the athlete will begin to actively gain weight. This is due to the body’s reflexes: personal reserves disappear, food is not supplied, which means that you need to actively stock up on what enters the body. Therefore, leaving the diet before starting training is mandatory.

The diet must be complete, providing the body with a complete supply of energy. The main thing is to give up foods that contain fast, empty carbohydrates.

You need to exclude sweets, flour products, and fast food from the menu. Preference should be given to protein products, grains, and gifts of nature. They must be prepared in such a way that they are subjected to minimal heat treatment. You need to eat often, but in small portions.

The main thing is that the body is satiated, since the feeling of hunger is a bad helper in sports. The basic rule of proper nutrition is to consume fewer calories than you expend. Only in this way will the body begin to release its fat reserves, which will contribute to weight loss in the right places.

Another important condition for losing excess weight is the load on the heart. It is provided by aerobic exercise: cycling, running, race walking, swimming, skiing. If it is not possible to engage in these sports, and buying a simulator is too expensive, then a jump rope, which is inexpensive, and has enormous benefits, will save you.

Thus, 15 minutes of training with a jump rope is comparable to the load received when covering half a marathon distance. Moreover, during jumping, absolutely all the muscles of the body work, including the heart, so a jump rope can easily replace any exercise machine.

Nuances of preparing a training program

When drawing up a training plan, you need to take into account that the abs consists of several muscle groups (2 paired and two single), so for a beautiful, flat stomach you will need to provide a load to each of them. The abdominal diagram includes the rectus and oblique (right and left) muscles.

If a guy’s goal is to get beautiful abs, then the rectus muscle should be worked out first. The oblique sections also need to be trained, but less attention can be paid to them, since they will also receive their share of the load.

But girls will have to fully pump up, since their main problem is the presence of “ears” at the waist - kind of pockets on the sides. Ideally, to get a beautiful figure, you need to train all muscle groups, so abdominal pumping schemes, especially those starting from scratch, must include at least minimal work on all areas of the abdomen.

The training program should include exercises for the transverse pelvic floor muscle (lower press), which is responsible for the support and correct positioning of the abdominal organs.

When drawing up a scheme for pumping up the press for men and women, you should take into account the following nuances:

• exercises designed to strengthen specific muscle groups have a positive effect on the condition of all parts of the abdominal press;
• pump up the muscles of the lower section more difficult than the upper;
• to strengthen each department, only two to three effective exercises are required;
• When working with the lower part, the upper part will also become stronger.

Important tips for pumping up abdominal muscles at home

In order for the training to be as effective as possible, and for a flat, beautiful stomach to appear as quickly as possible, the exercises must be performed correctly. So, each movement should begin while inhaling, and moving to the main position should be done while exhaling.

The minimum number of repetitions for a beginner is 10 times, for a man with average physical shape - 20. As soon as the muscles acquire tone, you can add weights to your training or move on to more complex exercise options.

The first classes, designed for beginners, should be short - the maximum duration of the main workout should not exceed 10 minutes. During this time, you should thoroughly work out the technique of performing the movements, so that when they become stronger, you will no longer be distracted by little things like breathing, correct position, etc.

This adaptation period ranges from three to seven days - it all depends on the strength of the athlete’s muscle corset.

There is no need to start right away with a long and difficult complex: the feeling of fatigue and strength the next day will discourage you from exercising further for a long time. Since most of the exercises are performed on the floor, you should take care of the presence of a mat - this is the kind of sports accessory that will help you train with greater comfort.

The average abdominal training scheme for boys and girls is designed for 30 days. There are special tables that describe the most effective exercises for all muscle groups, which should be performed every day, gradually increasing the load. Training schemes are different: some include daily training, others imply one day of rest once a week.

They are designed for different levels of physical fitness, and therefore even those whose experience in sports is zero will be able to choose the optimal training schedule. The main thing is to perform the exercises in full, observe the number of exercises and approaches.

Basic exercises for training

Abdominal pumping schemes designed for 30 days usually include the following exercises:

• straight and oblique twists;
• touching your toes with your hands;
• reverse crunches;
• lateral twists.

All exercises are performed in the starting position “lying on the floor”. The legs should be bent at the knees and the feet should be firmly fixed (they should not slide). Hands are removed behind the head. For straight twists, you need to carefully lift your body up, pulling your forehead towards your knees; for oblique twists, touch the opposite elbow.

In the second type of exercise, the leg to which the hand will reach should be lifted off the floor - this way the effectiveness will be maximum. All movements should be performed energetically so that their amplitude is as high as possible. First, twisting is performed in one direction, then the supporting leg is changed, and the training is carried out on the second side of the body.

To touch your toes with your hands, you should lie on the floor and raise your legs up. If it’s hard to hold them straight at first, you can bend your knees slightly. Raising your torso, you need to pull yourself up to your feet, until your ankles or toes touch, and then carefully lower yourself back.

For reverse crunches, you need to extend your arms along your body, pressing your palms to the floor. Cross your feet, fix your pelvis. If your physical fitness allows, then raise your shoulders and head. Pull your knees towards the thoracic spine.

For side crunches, you need to press your legs tightly together and lower them to the right or left of your body, bending your knees. Place the opposite hand behind your head and secure the other hand on your thigh. Gently pull your body towards your knees. The last two types of exercises require smoothness and softness: sudden jerks are prohibited.

Perform the exercises alternately in both directions.

The “vacuum” exercise is good for working the transverse muscle. Its advantage is that not only the abdominal muscles are stressed, but also the heart, which means it helps burn fat deposits.

To perform, you need to choose one of the poses:

• On knees;
• sitting, the pelvis is lowered down, the palms are fixed on the knees;
• sit with a straight back, put your hands on your knees;
• stand straight;
• Lie on your back with your knees bent, hands on your stomach, elbows to the sides.

As soon as the position is accepted, you need to inhale deeply through your nose and immediately exhale sharply through your mouth, while your stomach retracts as much as possible. This is followed by a half-minute pause, during which it is not recommended to breathe. Afterwards you can relax and repeat.

This complex will help you get beautiful and strong abs in just a month of daily training. Over time, it can be complicated by adding new exercises or increasing the number of approaches. The main thing is not to give up training and eat right.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

Content

Abdominal training at home saves time and money that would otherwise be spent at the gym. It is better to exercise regularly - in a fitness center or in your own room. Strong muscles form beautiful posture and support internal organs. In addition, if you exercise for a long time, belly fat deposits will gradually decrease.

Why pump up your abs?

To successfully strengthen your abdominal muscles at home, you need to study their structure.

The muscles are conventionally divided into upper and lower abs, but there is only one, and the fibers contract along their entire length.

The abdominal muscles are divided into three groups:

• Straight - responsible for the formation of posture. The muscle is located on the anterior wall of the abdominal cavity, attaching below to the pubic bone and above to the ribs. Its fibers with transverse tendons form cubes. Due to the smaller fat layer, trained men have a more visible abs than women who play sports.
• Transverse muscles - located under the rectus muscle. They shape the waist and support the internal organs.
• Obliques - secrete internal and external muscles that run from the pubis to the ribs. With proper training, they create a sophisticated silhouette and support the spine in an optimal position.

Abdominal exercises by themselves do not burn fat. It is important to understand that with regular training, including other movements, proper nutrition and giving up bad habits, you can lose weight and build muscle definition.

Common mistakes

Beginning athletes, pumping up their abdominal muscles, expect to see six packs soon, but it’s not that easy. There are several mistakes that reduce the effectiveness of training:

• High rise of the torso with a straight back - the load falls on the muscle that flexes the hip joint.
• Fast repetitions with jerks are a high load on the joints, and the necessary muscles are not worked.
• Rest of muscles after each execution does not provide full contraction of fibers.

The best exercises for pumping up the abs

The abdominal muscles are one, but they are conventionally divided into the upper and lower abs. When performing exercises, tension is created along the entire length of the fibers, but there is a difference in the load on the departments. All movements pump up the muscles in the upper and lower parts to one degree or another. Experts believe that the lower abs are largely responsible for maintaining the pelvic organs, so women should pay special attention to this area of ​​the abdomen.

You should exercise regularly, because strong abs are considered the key to the proper functioning of internal organs, and also improve the dynamics of the spine. You can perform the exercises both in the gym and at home, and the results of the training will be noticeable after 3-4 weeks.

Upper

Choose comfortable sportswear that won't make you feel hot. You will need a special mat. Training complex for the upper abs:

• Crunch – Lie on your back with your hands under your head and your knees bent. Press your lower back to the floor. Raise and lower your shoulder girdle 10 times without lifting your shoulder blades off the mat.
• Bicycle – while lying down, rotate your legs, simulating pedaling. Perform for 2 minutes.
• Plank – take a pose with emphasis on your toes and hands, straighten your figure. Tighten your abdominal muscles. Stay in this position for 1–5 minutes. For a more complicated version, lean on your forearms.

Nizhny Novgorod

The following complex will help reduce fat deposits above the pubic bone and prevent organ prolapse.

The scheme for swinging the press in the lower abdomen is as follows:

• Reverse Crunch – Lie on a mat with your arms extended along your body. Raise your knees bent perpendicular to the floor, and then pull them up along with your pelvis. Do the exercise 10 times. As your muscles strengthen, increase the number of repetitions.
• Leg Raises – While in the same position, lift your right leg straight and lower. Then - left. Repeat the exercise for each side 10 times.
• Scissors – lying on the mat, place your hands under your head. Raising your straight legs at an angle of 30°, alternately cross them one over the other. Perform the movement 20 times. If the exercise is too difficult, then raise your legs higher.

Obliques

If not trained correctly, poorly developed oblique muscles can increase your waistline, so it is important to perform the exercises accurately:

• Side crunch – Lie on your back. With your hands behind your head, lift your body and straight legs at an angle of 30° to the floor. Bend your right leg and touch your elbow to your knee, repeat on the left side. Do 10 repetitions for each arm.
• Lateral Raise – Lie on your right side. Then place your right hand on the floor above your head, and your left hand along your torso. Raise your torso. Pull your left hand up, and slide your right hand along the floor to your waist. Do 10 times for each side.
• Side plank – return to your previous starting position. Then, leaning on your right hand and feet, straighten up. Hold the pose for 1-5 minutes on each side.