Greetings friends and blog readers. Do you want a flat stomach with sexy stripes? Complete our ab pumping challenge and you will be pleased with yourself.
Today we’ll talk about how to achieve this at home. To get the desired relief , you need to perform a special complex to load the oblique, rectus and lower muscles without weights. Of course, if you add special weights, you can get results much faster, but in this case you should exercise under the careful supervision of your trainer, otherwise you risk losing your waist or tearing your lower back.
- gymnastic mat or regular hiking foam;
- clothes that will be comfortable to work in;
- a little desire;
- some free time.
The most difficult thing is to start, when the first results are visible, you will no longer want to retreat.
The table describes how many times a day you need to perform repetitions , and on what days you should give your muscles a rest.
When is the best time to pump up your abs?
When training at home, many recommend doing exercises in the morning on an empty stomach. This is effective because the body uses up all the evening energy during sleep, so morning workouts use fat energy. A sure step towards getting rid of belly fat.
However, remember that in the morning the glycogen reserve (these are “canned” carbohydrates, the energy reserve of our body) is practically zero, so strength training is not recommended. It’s good to do yoga, stretching, and simple exercises without stress. Monitor your well-being.
Perform the exercises using the correct breathing technique: force as you exhale, relax your muscles as you inhale. The most effective workout will not give the desired result without the correct breathing technique.
How quickly can you pump up your abs?
As for the timing, on average, it takes at least a month of regular exercise to give the abdominal muscles definition (pump up the abs with “cubes”). It is better to exercise every day, spending half an hour on exercises. Assurances that there are miracle programs that can help you achieve perfect abs at home in a week are simply a myth. The task becomes more complicated if the girl is overweight. A layer of fat on the abdomen more than 1 cm thick will hide the cubes even during the most intense exercise. In this case, strength training is necessarily accompanied by weight loss exercises (running, walking), healthy eating and drying the body.
How to get rid of belly and waist fat
Every person has six-pack abs, but you can see them only by reducing your body fat percentage to a minimum.
That's why it's so important to establish nutrition, and then start impact loads in the gym or at home.
Intense training of the abdominal muscles alone will not remove the “beer belly”, because fat burning does not occur in one specific place. No ultra-modern men's sets of abdominal exercises will help you lose weight locally. Only liposuction can do this. Unfortunately, the hated fat from the sides and abdomen is the last to go, so you shouldn’t quit what you started if there is no quick result.
Abdominal exercises for girls at home: contraindications and warnings
Contraindications to performing abdominal exercises may include various diseases and ailments of the organs located in this area, hernias, recent surgeries, and problems with the spine. I think this is already clear, but I’ll say it once again - pregnancy is also a significant contraindication to performing this kind of exercise. The first month after childbirth is also better to refrain from physical activity.
Will sports nutrition help?
Most sports nutrition products are aimed at increasing muscle volume and reducing the percentage of fat tissue. The safest for women's health are natural protein, L-carnitine and guarana extract.
In the case of abdominal training, sports nutrition for girls usually does not make much sense . Eating a nutritious, healthy diet will help develop your abdominal muscles sufficiently. It makes sense to use protein only if you have a busy schedule that does not allow you to eat all your meals in full.
Rules for home training for girls
- You need to exercise no earlier than two hours after eating;
- you can go to bed a few hours after training;
- It is better to do exercises on a hard surface, since a soft one will not give the desired effect and can damage your back;
- It is better to train every other day, so the body will have the opportunity to recover;
- The most suitable training for girls will be a workout where each exercise will be repeated 10-15 times, and the number of approaches will not exceed 4;
- the load should be increased gradually;
- You should warm up before exercising.
For the last point, running, warming up or intensive cleaning of the apartment are perfect. Which will help you combine business with pleasure, warming up, and clean housing.
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Exercises for forming “cubes” for girls
However, many women who are wondering whether it is possible to pump up abs in a month want to get sculpted abs with noticeable six-packs. For this purpose, you can use the following exercises:
Sit on the edge of a chair or bed with your legs extended forward. Bend them and pull them towards your chest, tensing your abdominal muscles as much as possible, then return to the starting position.
Lie on the floor, straighten your legs forward, put your hands behind your head, hold on to the edge of the sofa. Raise your straight legs slowly and smoothly lower them.
Do the bicycle exercise.
Lie on the floor, bend your knees, place your hips at right angles to the floor surface. Pull your knees closer to your chest, tightening your abdominal muscles, then return to the starting position. These exercises are called reverse crunches.
It is recommended to perform the exercises in three sets of 15-20 times.
Features of the structure of the press
The abdominal muscles have 2 main functions. The first is the protection of internal organs. The abs are one of the core muscles that form the supporting corset of the human body. The second function is that this muscle group helps us get up from a lying position and bend over while standing.
Although these functions may seem simple, the structure of the abs is very complex.
| Muscle name | Peculiarities |
| Rectus abdominis muscle | The most visible and largest abdominal muscle starts from the sternum and reaches the pubic bone. The muscle fibers are crossed by several tendon bridges, forming the so-called “abs cubes”. Despite the familiar name to many, they can have a completely irregular shape due to the fact that everything in the human body is not perfectly symmetrical. |
| Obliques | The most extensive abdominal muscle is the external oblique. It is located close to the surface of the skin and extends from the ilium to the pubis. Below it is the internal oblique muscle, which forms the 2nd layer of the abdominal wall. By contracting, it allows the body to bend and turn from side to side. |
| Transverse abdominis muscle | The deepest in its location, this muscle stretches horizontally in the abdominal area and goes around the waist. At the time of contraction, it reduces the volume of the abdominal cavity. |
We pump up the lower abdominal muscles at home
There are a lot of exercises for girls to pump up their lower abdominal muscles at home. Take the method described above for strengthening the abdominal muscles as a basis. But be sure to complement it:
- Lying on your back, place your hands behind your head and bend your knees. Raising your pelvis slightly, try to pull your knees towards your chest. If you can’t perform this action right away, pull it up as much as possible.
- Maintaining the previous position, straighten your legs and lift them slightly off the surface, keeping them parallel to the floor. Now we perform “scissors”, alternately spreading our legs and crossing them together.
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How many repetitions and approaches to do
The main rule of how to pump up the press is the number of repetitions. There shouldn’t be a lot of them, it’s enough to do each exercise until you feel a slight burning sensation in the abdominal area.
Twisting in different directions (oblique, straight, reverse) and hanging leg raises are repeated 20 to 30 times in one approach. In total, you will need 2-3 approaches for each exercise.
Reducing or increasing the number of exercises and approaches is strictly prohibited, especially for beginners. If you do not do enough exercise, you will have to wait a very long time for results, since the muscles will simply be a little overstrained and not pumped up. With increased loads, you can achieve faster results, but with significant damage to health.
We pump up the muscles of the upper abs at home
- Lie on the floor with your knees bent and hip-width apart. Your arms can be behind your head or crossed in front of you. Raise your shoulders and shoulder blades. No need to try and raise your lower back! It should not come off and be pressed tightly.
- Another complex for the upper abs is leg raises. Lying on the floor, straighten your legs. Lift them up until they reach a right angle with the floor. Lower it. To make it more difficult, you can raise your legs not perpendicular to the floor, but at 45° and hold them.
The best abdominal exercises
Lying crunches
If you have almost no time to train, then classic crunches are the ideal choice. You can develop your abs by doing only this simple movement, which forces the rectus abdominis muscle to work.
Contraction of the abdominal muscles occurs when the back is rounded while exhaling completely at the highest point. The lower back must be pressed to the floor. You can increase the load by additional peak contraction or by placing a dumbbell or pancake on your chest.
You can do the exercise not only on the floor, but also on a fitball. In any case, you should not put your hands behind your head, as this creates tension in the muscles of the back and neck. It's better to cross your arms over your chest.
Reverse crunches
In this exercise, it is not the legs that are raised, but the pelvis. There should be no stress on the hip flexors and quadriceps, but the abdominal muscles work to the maximum.
Raising bent legs while hanging or on parallel bars
The bent legs do not rise to a horizontal level, but slightly higher, until a twisting effect is obtained. When resting on the elbows, there should be no pressure on the lower back; when hanging on the horizontal bar, swinging should not be allowed. At the highest point you need to stay for two seconds.
Plank
The palms or elbows should be under the shoulder joints. No arching in the lower back or raising the pelvis! In a proper plank, the body looks like a straight line. The wider your legs stand, the less the load. The execution time depends on the preparation: for some it is difficult to stand 15 seconds, but for others even two minutes is not enough.
Lying on your forearms can be done without additional movements. The classic version can be combined with alternately bringing the knees to the elbows, stretching the arm with the opposite leg until it is parallel to the floor, and pulling the dumbbells to the chest on each side. You can diversify your workout by switching to a side plank, in which the emphasis is on only one side.
Vacuum
When the abdomen is pulled in, the transverse muscle, which is responsible for a flat stomach, works more. The vacuum exercise that the great Arnold did will help train it: 10 seconds to 40 repetitions in two approaches in the morning and evening. Retracting the abdomen after completely emptying the lungs of air will significantly improve the relief, strengthen the surrounding abdominal muscle, reduce waist size, and stabilize the lumbar spine.
