Makeup for the body: draw the neckline and abs. Step-by-step instruction

Too much fat! Fat won't help you get abs

The first and most important reason is subcutaneous fat, which so skillfully hides our flat stomach. Yes, exactly, every person has abs, whether he is fat or thin, the most important question is how much subcutaneous fat our abs hide.

So, in order to see those same seemingly inaccessible abs, you first need to get rid of excess fat. This is achieved in two ways, which are connected by unbreakable love: diet and cardio training.

Let's take a look at your belly

Many men face the problem of developing a “beer belly.” These are not very rosy results of frequent indulging in large doses of even slightly intoxicating liquid.

However, they do not know or understand that the amount of the female hormone estrogen increases inside the body. And it provokes the formation of subcutaneous fat and “grows” a beer belly. A set of abdominal exercises will level out the physiological situation.

We are not talking about a person who entered the sport and his muscles are said to dissolve into his belly. This is nonsense. A trained man, and simply not always an athlete, measures not only the consumption of beer, but also any liquid in general - coffee, tea, and even water.

And not so much for the sake of abdominal aesthetics. Yes, he wants to be fit and slim. But he knows that women also like this type.

To pump up your abs, you need to eat right

The next step that will help you see your abs is nutrition. It's very simple: first you need to stop eating most of your carbohydrates. Stop eating fast foods, stop eating sweets (at least for these 3-4 months).

Give preference to slow carbohydrates: buckwheat, rice, oatmeal, bran porridge, rice, all kinds of nuts, as well as vegetables. Try to eat most of your carbohydrates in the first half of the day. The percentage of carbohydrates in the general diet should be around 25 - 30%, the remaining 70 - 75% is filled with proteins: eggs, meat, milk (in small quantities), sea fish, cottage cheese, protein shakes.

Here's a sample meal plan for you:

The most effective abdominal exercises

Leg raises in parallel bars

Take a parallel bars position with your arms straight. The stand must be strong - the body should not sway during movement. Keep your back straight. Bend your legs slightly at the knees and raise them to a level parallel to the floor. Hold them at the top point for a couple of seconds, then smoothly lower them down.

"Lumberjack" kneeling

Attach a resistance band or use a crossover at a level just above your head in a lunge. Take a deep lunge position - standing on the knee of one leg. The second is bent at the knee and rests the foot on the floor. Pull the expander over your shoulder so that its end is near the opposite hip.

"Star"

Starting position – lying down. Next, put your hands forward and spread them as wide as possible, trying to find balance in this position. Your business should form something like a star shape. Tighten your abs so that your body does not sag down or protrude upward.

Raising the body with a barbell

Load the bar with a light weight and lie on the floor holding the bar overhead. In the starting position, hold the bar as if you were doing a bench press. Straighten your legs and leave them lying on the floor. They should not move throughout the entire exercise. Raise your body so that at the end point of the exercise it is perpendicular to the floor. The barbell at its extreme point should be in a position above your head.

V-lifts with medicine ball

Starting position: lying on the floor, legs and arms straightened, pointing at the ceiling. Hold the medicine ball with your arms outstretched. The shoulder blades and head should be pressed to the floor. Next, lift your shoulder blades off the floor, trying to reach your toes with the medicine ball.

V-shaped body lifts with fitball

Starting position: lying on the floor, arms and legs extended and lifted off the floor. The back, pelvis and shoulder blades are pressed tightly to the floor. A fitball is held between the shins of the legs. Simultaneously lift the pelvis and shoulder blades so as to transfer the fitball from your legs to your hands. Then, return to the starting position. Repeat the exercise, passing the ball from your hands to your feet and vice versa.

Weighted sit-ups

Starting position: lie on the floor, bend your knees and place them on the floor. The hands, at the same time, hold some kind of weight (pancake, barbell, disc, etc.) at chest level. Press your shoulder blades firmly to the floor. Raise your body so that your shoulder blade and lower back are off the floor. Pause at the extreme point for a second. Then, very slowly lower yourself down to the starting position.

Partial sit-ups with straight arms

Lie on the floor so that your back and shoulder blades are pressed firmly to the floor. Place your legs at a 90-degree angle and place your feet on the floor. In the initial position and throughout the entire approach, the arms are extended upward, towards the ceiling. Raise your body slightly so that your shoulder blades lift off the floor. Hold at the extreme point, then slowly lower to the starting position.

Running in place with a medicine ball

Stand in the “lying support” position, resting your hands on a medicine ball standing on the floor. In the initial position, the legs are extended and stand next to each other. Keep your back straight throughout the entire exercise. Pull one leg with your knee towards your chest. Then, return it to its original position, while simultaneously pulling up the second one. Perform the movement, simulating running in place.

Superman

Starting position: lying down, feet on a fitball. Pull the ball towards you with your feet so that your body is upright. Next, slowly roll the ball back and place your shins on it. The body should take a horizontal position, and the outstretched arms should be above the level of the head, but without violating the position of the emphasis on the floor. Using the strength of your abdominal muscles, return to the starting position, in which your arms are at shoulder level.

Leg raises on a bench with a medicine ball

Sit on a bench and grab the edge with your hands to ensure a stable body position. Tilt your body slightly back. Extend your legs so that they form a straight line with your body. Hold a medicine ball between your shins. With a simultaneous movement, lift your body forward, and at the same time pull your legs bent at the knees towards your chest.

Roll-outs with a gymnastic roller

Sit on your knees and hold the roller so that it is strictly below shoulder level. In the initial position, the emphasis is on the toes, knees, and roller. By tensing your abdominal muscles, roll the roller forward until you feel tension in your abdominal muscles. At the end point of the exercise, the arms should be completely straight. The number of support points does not change - the hips should not lie on the floor. Working exclusively with your core muscles, return to the starting position by rolling the roller back.

Rollouts with a barbell

Place 5kg weight plates on a long barbell. Get on your knees and place your hands on the barbell. In the starting position, it should be below shoulder level. There are three supports: toes, knees and barbell. Roll the barbell forward until you feel tension in your abdominal muscles and until your hips begin to sag. Using your abdominal muscles, roll the barbell back and return to the starting position.

"Lumberjack" standing

Place the crossover handle at approximately shoulder level. Stand sideways to the machine. In the starting position, the body stands straight, and the body is turned slightly towards the simulator. The handle is held with two hands. Place your feet shoulder-width apart. You must stand at such a distance from the machine that the cable is taut. Moving exclusively with your body, turn so that your body is completely facing in front of you. The legs remain motionless throughout the entire exercise.

Body twists with medicine ball

Sit on the floor, tilt your body slightly back. Hold the medicine ball with your arms extended forward. Bend your legs at the knees and place them on the floor so that your heels only rest on the floor. Starting position – hands in front of you. Next, turn your body to the left side until your lateral abdominal muscles are stretched to the maximum. Return to the starting position and repeat on the other side. Movement is carried out only by the body - the pelvis and legs are tightly pressed into the floor and do not move.

Plank with circular movements

Rest your elbows and forearms on the exercise ball. Place your feet on the floor and press your toes into the floor. The body should be in a straight line - do not bend or arch at the lower back. Keep your abdominal muscles constantly tense. Moving your elbows, rotate the fitball first clockwise, then counterclockwise.

Vacuum

Retract your stomach as much as possible, reduce the volume of both it and your waist. Try to keep it like this for some time, without losing your measured breathing and calmness.

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Perform in various poses - standing upright or on all fours, sitting, lying down. This involves not only various groups of abdominal and abdominal muscles - there are five of them, but also stabilizers. Stress the transversus abdominis muscle - this is the most powerful effect.

Let's move on to dynamic abdominal exercises - various crunches, leg raises, "paperclip". They will help increase the volume of your workout and its intensity.

A short summary

Change your diet: Eat more protein than carbohydrates. Try to eat only slow carbohydrates (porridge, vegetables, nuts). Use cardio exercises 3 – 4 times a week: this can be running, cycling or cardio exercises at home. And of course, don’t forget to pump up your abs using the Ab Ripper X program.

We looked at the main points that will help you achieve a sculpted belly and finally see your abs.
If something remains unclear to you, ask your questions in the comments. Rate this article

Some general recommendations

Well, the dream of every athlete is to make not only the abdominal muscles sculpted. It follows that he will train them at home too.

And we will suggest abdominal exercises for men and women, as well as ways to achieve your goal. Even without the “rocking chairs” from gyms. And spend a maximum of half an hour training at home. The tips are suitable for both beginners and women.

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The exercises have different degrees of difficulty, choose for yourself - your choice of abdominal exercises at home.

Read here - A set of exercises for gaining weight - basic exercises and recommendations for selecting weights for exercises

Identify those that allow you to feel an increase in muscle definition.

Perform 4-6 exercises in three approaches with breaks of 30-60 seconds.

Combine static and dynamic exercises - respectively, lifting the weight of a projectile or body, holding it and repeating twisting and “clip” exercises several times.