Abs 15 minutes a day is killer. What you need to know about the press

With this exercise Maya opens the main part of the complex. It targets the lower abs. “In the starting position, I lie on my back with my knees bent. The head and feet are on the bench,” Maya explains. – Concentrating on the abdominal area from the navel to the pubic bone, I “press my lower back and pelvis into the bench. The amplitude of movement here is minimal.

Double twist

Maya works her upper abs with this version of the reverse crunch. “Instead of interlacing my fingers under my head, I press my palms to my temples. “The movement is similar to a reverse crunch, only here I raise my shoulders to meet my knees.”

Reverse twist (no photo)

Some people believe that to develop abs you need to spend a lot of time working on them. In fact, to get attractive abs, it is enough to perform small sets of exercises lasting a few minutes. We have prepared four training programs for you, designed for 7, 8, 10 and 15 minutes. Choose the one you like and start training at home or in the gym.

Abs complex for 7 minutes

Our first training program is designed for 7 minutes. It is recommended to exercise several times a week, preferably every other day. The complex includes quite complex exercises, so it may not be suitable for beginners, but

Plank. Take a lying position, straightening your body. Hold the plank for 1.5-2 minutes. If it's difficult, try spreading your legs wider to reduce the load.
Reverse crunches. Lie on your back with your hands clasped behind your head. Lift your straightened legs off the floor and pull your knees towards your chest. Then slowly return to the starting position, but do not lower your feet to the floor so that your abs do not relax. Focus not on the number of repetitions, but on the time - up to 1.5-2 minutes, achieving a burning sensation.
Stretching. Get into a plank position, keeping your back straight, and begin to open and close your legs. Do this while jumping, keeping tension in your abdominal muscles. Try to do up to 15 repetitions.
Climber. We again assume the same position as when doing a plank. We begin to alternately pull our knees towards our elbows. To engage the obliques, pull your left leg toward your right arm, and vice versa.

Strengthening the transverse muscle

Lie with your back on the floor and place your arms at your sides near your head.

Lower your legs alternating backwards and then forwards. We lower them as low as possible behind the head.

Possibly make it more complicated. We hold the ball in our feet. We do the same execution. The result will be a double effect.

While maintaining the pose, we make circular movements with our legs in different directions. The distance between the legs is large, we hold the neck with our hands, raise the area of the shoulders and shoulder blades.

You can make it more difficult by performing circular movements with your legs closed.

In the same starting position, the legs will perform scissor swings at an angle of 60 degrees from the floor. Turn your toes to the side and your heels inward.

Complex for 8 minutes

This 8-minute complex is simpler than the previous one, as it consists of less strenuous exercises. It should take you about 8 minutes, and you can train 3-4 times a week, even at home:

Twisting. Lie down on the floor, bend your legs at the knees, fold your arms behind your head or cross them over your chest (the second option is easier) and begin to twist, lifting your shoulder blades off the floor. To avoid injury to your lower back, do not lift it off the floor.
Side crunches. The exercise is similar to the previous one, but in it, when twisting the torso, you need to turn it to the sides. Try to touch your left elbow to your right knee, and vice versa. Work slowly, achieving a burning sensation.
Crunches with legs extended. Lying on your back, lift your straightened legs and arms up. Start twisting, lifting your shoulder blades off the floor and trying to reach your feet with your hands.
Leg raises. Lying on your back, spread your arms and place them on the floor to maintain balance. Begin to lift your straightened legs up and smoothly lower them back, but not until they touch the ground.
Plank. Take a lying position and fix your body, stretching your spine in one line. Try to stand like this for at least 1 minute.

Organization of classes

Experienced trainers say that it is quite possible to pump up your abs in a short time, in a week or two. But you shouldn’t immediately give yourself maximum loads. At home, a sports mat spread on the floor is enough.

The room should be well ventilated before starting classes. It is ideal to perform the complex with the window open (except for cases where the window faces a polluted road).

Weekly program

It is advisable to study at the same time. Typically, experts recommend intensive training at intervals of 1-2 days, giving rest to the muscles. To see results within a week, it is preferable to practice 10-minute abdominal exercises daily.

To achieve a flat stomach, you need to include strength exercises in your program, including dumbbells.

The first lesson is for beginners with a weak level of training.

Warm-up to warm up the muscles (jogging in place or dancing steps, jumping rope);
Exercise 1. Raising your legs. Starting position: lying on your back. Approaches – 3, 10 times each.
Exercise 2. Straight crunches. Perform 10, 3 sets.
Exercise 3. Reverse crunches. 5-10 times (depending on physical fitness) 3 approaches.
Exercise 4. Half raises. 3 approaches. Each - 10 movements.
Exercise 5. Plank. 4 sets (hold for 20 seconds). Break - 1 minute. Add 20 sec. daily.

In the following days, add 1-2 exercises for different muscle groups to this complex. Increase the number of exercises performed to 10-12. Gradually increase (until the muscles burn) the number of repetitions.

Rest between exercises should be no more than 1 minute

To pump up your abs as quickly as possible, you should pay attention to other physical activity. The following regular exercises will be very effective:

run;
fast walk;
swimming;
exercises with dumbbells.

In order to quickly pump up your abs (in a week, 2 or a month), special exercises must be supplemented with such types of physical activity as running, swimming or race walking.
Don’t miss the most popular article in the section: Drying the body for girls. Training program, detailed nutrition menu for the month by day.

How to tighten your stomach in a month

Girls can see real results in improving their figure after regular exercise in 2 weeks, and even more so in a month. The main thing is to persistently follow your goal and properly organize work on your body.

Basic rules for organizing classes:

You need to exercise at least three times a week. Long breaks between workouts can negate all previously achieved results.
Exercising in the morning on an empty stomach is ideal. In this case, the fat reserves previously accumulated by the body are burned. If a different time is chosen for classes, it is important to conduct them no earlier than 1 hour after a snack and 2 hours after a full meal.
It is advisable to increase the number of repetitions (number of exercises) gradually. The first day of classes should be the most gentle.
It is impossible to get rid of belly fat without organizing a balanced diet and diet.
In working out the abs, you should not expect rapid changes - within a few days. But if the “mechanism is started”, they will definitely be there. It is important to tune in to long and hard work on your body.

A set of abdominal exercises for 10 minutes

Now let’s find out how to pump up your abs in 10 minutes and what exercises you need to do for this. You can train daily, but most importantly at least three times a week. The complex involves performing the following exercises in turn. The technique for performing some of them has already been described above, so we will not repeat it:

Twisting for 1 minute.
Lateral twists left and right for a minute.
Crunches with legs raised. Lie on your back, raise your legs up and begin to alternately reach with your hands to one foot and then to the other (1 minute each)
Reverse crunches for a minute.
Straight plank - 1 minute
Side plank. Performed with emphasis first on the left forearm and then on the right. One minute on each side.

Oblique crunch

Lie on your back, press your lower limbs. Brush at the back of the head. When lifting, be sure to deviate to the side. The elements are performed sixteen times in three approaches.

For this workout you will need a sofa. It is advisable to do it in the morning. Suitable for girls who want to remove imperfections from their stomach in a week and pump up their abs.

We sit on the edge of the sofa and rest ourselves with our hands, legs straight in the air. Bend your legs and pull them towards you, then straighten them. Total 20 repetitions. We increase each workout by 5.

Lying on the floor on your back, rest your head on the sofa, hands on the edge of the sofa. Raise your legs 90 degrees. We perform 20 repetitions.

Lying on the floor, we simulate riding a bicycle. We are working actively. We change the directions of movement of the legs. We make it more difficult by raising the torso, imagining that we are going up a slight rise.

In the same position, bend your legs at the knees and pull them towards your chest, swaying, then return.

We put our feet on the sofa, our body on the floor on our back. We reach with our hands to the knees and then back. This results in activation of the abdominal muscles.

Abs workout for 15 minutes

This complex is more suitable for training in the gym, but you can train at home if you have a horizontal bar and a special bench. You need to do three circles consisting of three exercises for the upper abs, lower and oblique abdominal muscles:

Roman chair crunches. This is a special inclined bench with a foot rest. Lying on it, you need to perform classic twists, but you cannot lower your shoulder blades to the surface so that your abs are constantly in tension. Do 12-15 slow reps.
Leg raises on the bar. Hang on the horizontal bar and begin to raise your straight legs up until they are parallel to the floor or to the very top. If the exercise seems difficult. You can bend your knees. Do 10-15 repetitions, but lower yourself as slowly as possible.
Side crunches on a Roman chair. An exercise similar to the first, but you need to twist not straight, but with the torso twisted to the left and right every other time.

After completing these three exercises, rest for 20-30 seconds and repeat the circuit. A full workout should take you 15 minutes. Exercise 2-3 times a week.

There is a very common misconception that the secret to well-developed abs is doing a huge number of crunches every day. However, this is not the case.

Having ripped abs means reducing your body fat to a level that allows those muscles to show! Are your abs swollen with fat? No amount of sit-ups and crunches will help here, because the first thing you need to do is get rid of fat.

So how do you do this? In addition to exercise, you will need to start practicing clean eating principles, or at least change your diet a little in this direction. I always say that my abs are a result of what I eat. It all started, first of all, with proper nutrition.

In addition, to easily achieve ripped abs, we will use the following technique - perhaps even less than what you usually do. Don't worry: great abs don't require endless pumping.

Hanging leg raises on the bar

That's all! It looks like this:

The first day
includes weight training. Given the low rep count, don't be afraid to push yourself a little. This will help you develop muscles.
The second day
involves working on the relief through a large number of repetitions without weight (or with light weight). Performing a set to failure will shock your muscles and help you develop beautiful definition.
The third day
involves performing exercises without load while resting between sets.

Ready to get started? So, let's pump up six packs! The workouts look like this:

Day 1: Abdominal exercises with additional weight

Day 2: Abdominal exercises with body weight

Day 3: sets with active rest

I like to incorporate exercises like cycling, crunches, and mountain climber stretches during the rest period between sets—at least in one of my workouts during the week.

I usually choose 2-3 exercises and do 25 reps between sets.

The mistake of all those who are going to pump up their abs, bringing it to a six-pack, is that for this task they will have to carry out a large number of different exercises (twisting). They think so, but many are simply sure. But today, experienced trainers offer completely simplified methods, which are based on simple exercises. With their help you can pump up your abs in 15 minutes.

But let's face it. All your efforts will go to waste if the inflated cubes remain under a layer of fat. There will be a press, there is no doubt about it, but it will not be visible. And why then all these undertakings, because a beautiful body should be visible, not to hide it again under a T-shirt. Therefore, the advice is to reduce the number of calories consumed. Either we go on a diet, or we reduce the portions of food we eat. But in any case, you need to get rid of belly fat.

Rules for training

An important nuance when planning training for girls is coordinating it with your personal menstrual cycle. Physical activity is undesirable during the cycle, 1 day before and 2 days after it.

Basic training rules for girls:

If boys focus on strength exercises to build muscles, then for girls the load should be alternated with stretching and endurance training.
You need to start exercising at least 2 hours after eating.
You should not practice training before going to bed (less than 2 hours before).
A more difficult task faces girls who have excess weight in the abdominal area. Therefore, abdominal exercises must be combined with weight loss workouts - fast walking or running. A rationally selected diet and drying the body are two more prerequisites for getting rid of fat deposits.
The optimal routine for regular workouts is 2-3 throughout the week. For the press, daily “pumping” for 15 minutes is often practiced. Especially if there is motivation for an accelerated course (for example, to tighten your stomach and pump up your abs as quickly as possible).
Before moving on to the main complex, you need to warm up and warm up your muscles. This will allow you to achieve the greatest efficiency from pumping the press.
As a warm-up, you can use dance and gymnastic movements and stretching.

Lying fold with fitball

If you don’t yet have a fitball, then you need to purchase one, as it is an excellent piece of equipment that allows you to increase the load on all muscle groups, but is not as heavy as dumbbells. One repetition consists of 12 exercises.

Take the ball in your hands, lie on your back, and lift your legs straight up.
After this, lift your shoulders off the floor without bending your elbows. Bring the ball to your feet and place it between them.
With the exercise ball compressed, lower your feet down until the ball lightly touches the floor.
After this, lift the ball with your feet in the same way, move it to your hands and release them behind your head.

Using a horizontal bar to pump up your abs

From a hanging position, perform leg raises. The legs can be bent at the knees at the initial stage, then make sure that they are straight.

In order to strengthen the abdominal muscles, you need to bend your knees, press them towards you and swing them to the sides.

You can screw a strip made of durable materials into the doorway.

Steps with press and knee raise

This exercise is effective because the abdominal muscles need to hold the body straight in a rather difficult position. In addition, the buttocks and leg muscles are worked out.

However, the exercise must be performed at an elevated position. This could be a step platform, a sports cube, or a street bench. You need to do 8 exercises for each leg.

With a 4 to 7 kg projectile in your right hand, walk up to the platform and place your left foot on it. Raise your arm to your shoulder and bend it at the elbow.
Step onto the platform, placing your center of gravity on your heel. Raise your right knee in front of you and press the dumbbell overhead.
Return your leg to the starting position and lower your arm. Next, change arms and legs.

Is it possible to pump up abs in a week?

Unfortunately, this task is obviously impossible. However, what can we do in one week?

First, let's start training. The fact is that the press requires systematization, a clear schedule of food and your activities. It’s hard to get used to and it’s hard to understand how best to do everything, but if you don’t start, then nothing will ever change.
Secondly, if you are already involved in sports, have some kind of base and want results very quickly, then you can talk about carbohydrate fasting and forced training, but more on that later.

Actually, one week will be beneficial. For example, in a month you can really see a good result, but in 7 days you will feel much more confident and understand that this is achievable.

How to quickly pump up your abs in a week: recommendations

As already mentioned: we will train every day.

But if you suddenly feel a constant burning sensation in the abdominal area, which will continue for a long time after exercise, then stop training.

Also, you should not endure excessive pain during the process. Men who train abs can be prone to fanaticism, which should not overtake you. Pain in sports is normal, but sometimes it can cause stress on the body, which will slow down recovery and prevent results. The ideal time for training is morning. It is known that the food consumed by a person is converted into energy, which is used for the needs of the body. The remainder goes into storage, becoming fat. If you don’t eat for a long time, energy is taken directly from fats. Therefore, sleep is one of the best ways to pass the time and not put anything in your mouth. If you train your abs this way all week, the results will come faster. At the same time, this does not mean that training in the evening will not bring success.

A set of abdominal exercises:

Standing bicycle (20 times).
Crunches (22 times).
Climber (30 times).
Turns (16 times).
Corner (12 times).
Rotation of bent legs (1 time).
Swing your legs (30 sec).
Recumbent bicycle (16 times).
Superman (12 times).
Leg rotations (10 times).
Raising legs to the horizontal bar (10 times).
Plank (40-60 sec).

All this needs to be done twice . The break between exercises is 30 seconds. By the way, if you decide to do a conditional marathon of abdominal exercises in 1 week, then rest can be replaced with arm training. This way you will always be on your toes.

How to start training your abs

Today we will create a program that will focus on daily abdominal training for 7 days. This will not cause any harm to the body if you do not work until the muscles fail. It is clear that the phrase “tomorrow” cannot be here. If you really need very fast results, then there is carbon fasting. This completely excludes all flour, sweets, cereals and fruits. Meat, eggs and vegetables are introduced into your diet. In general, it’s better not to do this, especially for girls who train their abs. This is usually practiced by professional athletes before competitions. Beginners are not recommended to do this.