If you feel a strong burning and stabbing pain in the abdominal muscles, this indicates that the training was carried out at the highest level. Both a professional athlete and a beginner can achieve such results.
The basis of the classes is a properly selected complex, with the help of which you can not only get rid of extra pounds, but also gain pumped up abs.
Is it really possible to pump up abs in 7 days?
Even in ancient times, belly fat served as an energy reserve, as the body experienced hunger for a long time.
In the modern world, visceral deposits have only a negative character: they spoil the figure, increase the likelihood of heart disease, and lead to diabetes and cancer.
Intensified weekly abdominal training will help you avoid the above.
It’s natural to assume that you won’t be able to achieve sculpted abs in one week. This requires regular training.
However, it is absolutely possible to tighten muscles and tone them in 7 days; you just need to follow a certain schedule and competent recommendations:
- Warm up before every workout
- High-quality exercise performance
- Do not exceed/underestimate your personal pace
- Refrain from drinking during and immediately after training
- Regular loads
The most effective abdominal exercises
Hanging Leg Raise
This exercise is the most effective. There are different variations of its implementation - each of them is effective. An exercise is one whose difficulty is proportional to its effectiveness. The entire abs are engaged, with the lower part being most tense. However, the division of the press into upper and lower is conditional.
Forward crunches
When performing this exercise, the upper abdomen is perfectly worked out. It can be performed either sitting on a bench or on the floor (using only your own weight, without weights). You can use a simulator, which will allow you to regulate the load, increasing it by 20-30% of your weight.
Static voltage
Statics is performed in many variations, including exercises with a fitball (large soft ball) and other equipment that allows you to provide unstable support so that you have to maintain balance on it. Only balance and statics allow you to create a load that can engage the deep abdominal muscles.
Abdominal muscles, like any other, need high-quality restoration - this is the only way they can grow effectively. Therefore, it is necessary to take two to three day breaks between classes.
Intensity is extremely important to strengthen your abdominal muscles. This means that the total number of movements performed is not as important as how intensely you work for a short period of time (5-10 minutes).
Tips for girls
The female body is designed in such a way that the fat layer on the stomach and hips constantly increases. This is due to estrogens preparing the body for a possible pregnancy.
Therefore, it is very difficult for a girl to get rid of excess in this area. However, with a strong desire, you can achieve excellent results by pumping up your abs while staying at home in just a week.
It is necessary to pay attention to the following areas of the abdominal cavity:
- Upper muscles
- Oblique muscles
- Hypogastrium
Tips for guys
An ideal male torso with cubes is the dream of any woman, and it is much easier for a man to pump up his abs. Therefore, men should take time to pump the rectus abdominis muscle.
This can be done using diagonal twists. You should also include the bench press in your daily exercise routine. Lifting weights burns glycogen, which will help you achieve perfect abs.
Working with the press
Perform the exercises presented daily in three approaches to increase muscle tone and get rid of extra pounds in the problem area:
- Get into a push-up position and alternate bringing your knees toward your chest. Perform 20 times.
- Lie on your right side, leaning on your elbow, bring your feet together. Raise your left leg and hold in this position for 10-15 seconds. Then turn over to the other side and repeat from the beginning. Perform 8 times.
- Get into a plank position with your elbows bent. Alternately lift the opposite arm and leg. Perform 20 times.
Working with the lower press
Don't forget about proper nutrition. A good diet and regular exercise are the key to a toned figure. These exercises will help improve the appearance of your lower abdomen:
- Reverse twisting. Lie on your back with your arms at your sides. Raise your legs, bending them at right angles and crossing them together. Raise your pelvis using only your abs. Perform 10-15 times.
- Bike. Bend and place your hands behind your head. Alternately pull the opposite leg towards your elbow. Do it 20 times.
- Leg lift. Hang from the bar and pull your knees toward your stomach while holding them. Perform 10-15 times.
Ab exercises
Scientists say that the most effective dynamic exercises for strengthening the abdominal muscles are hanging leg raises and bicycle exercises. If the execution technique is strictly followed, the abdominal muscle fibers are activated at twice the volume compared to the tension when doing crunches while lying down or using a fitball.
It is important to remember that the correct technique with which you practice and the conscious feeling of tension in the abdominal muscles comes first, and the exercises you choose are less important. Thus, technically correct crunches will bring much more benefits for the development of the abs than hanging leg raises, which are performed with arching of the whole body.
Crunches are used by both beginners and advanced athletes. For a direct twist, the body is pulled towards the pelvis; for a side twist, a rotation to the left or right is added to the pull-up. With the first type of twisting, the load is placed on the rectus muscle (the middle part of the abdomen), while with the second type, the oblique muscles (lateral segments) are tensed.
Crunches are dynamic abdominal exercises. They should be performed smoothly and rhythmically. Often 3 sets of 15-20 repetitions are done. The exercises are done lying on your back. The body is not completely lifted off the floor - only the back is raised up to the area of the shoulder blades, inclusive. When performing full body raises, part of the load will go to the back.
Dynamic ab training primarily targets the rectus abdominis and obliques (outer abdominal muscles), with minimal impact on the deep core muscles and the internal obliques and transverse abdominis muscles.
The most effective training for the transverse abdominal muscles is carried out by performing various static exercises aimed at engaging the stabilizing muscles of the core. These include different options for elbow stands, for example the well-known “bar”.
Work with the upper and side press
If you look at photos with beautiful abs and dream of a toned torso or narrow waist, and also want to quickly pump up your abs, then you simply need this complex:
- Lie on the floor, slowly lift your legs, stretching them towards the ceiling, then lower them down just as slowly. The feet do not touch the mat. Do 15 times.
- Stand with your feet shoulder-width apart. It is advisable to take a dumbbell in each hand. Begin to perform bends alternately in different directions. The total number of folds is 60.
- Lying on the floor, bend your legs and put your hands behind your head. Raise your upper body, holding for 3-5 seconds. Then slowly lower yourself onto the mat. Do the exercise 16 times.
What do we get when we pump up our abs at home?
The main profit is, of course, the relief, cubes and stripes in the right places. But abdominal exercises are useful not only for this. Here are a few more bonuses that regular training will bring you:
- Abdominal exercises can be used as morning exercises. Your body will immediately wake up, become toned and receive a boost of energy that will last for the entire working day.
- You can reduce your diet: when the abdominal muscles become toned, they will support the stomach, preventing it from stretching. And this, in turn, will naturally reduce your appetite. And from now on, you will need less food to feel full. Both benefits and savings!
- You don’t have to spend money on a gym - if you do everything correctly, the effect will be no worse than training with a trainer. The main thing is to first study how to pump up your abs at home and put it all into practice.
