4 Best Exercises for Sculpted Abs

April 27, 2019
Home workouts
Valieva Olga

The modern world dictates rather strict criteria for a “beautiful” appearance. The layer of belly fat is by far one of the most serious criteria. It indicates how much a person takes care of her figure. A sculpted belly looks beautiful on girls. This part of the figure eloquently shows whether the young lady plays sports carefully enough and follows the rules of nutrition. If there is a layer of subcutaneous fat on the stomach, then we can say with certainty that the person does not watch her diet. The press is a kind of marker by which you can judge a girl’s desire to look slim.

A sculpted belly is an indicator that a person exercises regularly and adheres to certain strict nutritional standards. The article describes the most effective exercises, the regular implementation of which will help make your stomach flat. Tips on proper nutrition are also given.

The main secret to success in achieving abs

Achieving a perfectly flat, sculpted stomach is not an easy goal. However, after reading the entire article, you will learn how to get as close as possible to your goal. How to achieve sculpted abs, if by nature hormonal levels make a woman’s belly a little plump and soft? You don't have to take steroids! If you set a goal and strictly follow all the rules, then nothing is impossible.

The main secret to success, how to make a girl’s sculpted belly, is a combination of nutrition and physical activity. Moreover, it is very important that both cardio and strength training are performed. How to pump up sculpted abs at home? It’s not enough to just stubbornly do simple crunches - it won’t do any good. Even if the rectus abdominis muscle becomes sufficiently strong, subcutaneous fat will simply hide it. As a result, the stomach will remain the same as it was - loose in appearance. This is understandable: due to hormonal characteristics, girls have more fat than men. And getting rid of it is also more difficult. As a result, many girls give in to difficulties in advance and start taking anabolic steroids, fat burners and others. However, this is a “path to nowhere”, since after discontinuation of the drug the entire effect will disappear. It is much better to exercise regularly and eat right - in this case, girls will have a sculpted belly for a long time, and not for a couple of months.

Features of terrain training

If you want to highlight muscle definition, the most important thing is to get rid of excess subcutaneous fat. And for this you need intense training and increased metabolic stress levels.

Ways to intensify your training

There are many options for intensifying the training process, for example:

Reducing rest time between sets.
Slow execution of the negative part of the amplitude.
Performing forced reps with the help of a partner.
Pause at the point of peak muscle contraction.
Performing drop sets and supersets.
Combining aerobic and anaerobic exercise in one workout.
The static-dynamic nature of performing strength exercises and much more.

All this applies when working on terrain. These techniques make the muscles denser and stiffer, each muscle bundle is visually more prominent, and due to the intensive supply of blood to the working muscles, the veins become more visible. However, performing most of these techniques is not recommended for beginners.

Of course, the benefits for the body will only come with careful recovery. Give your muscles a rest, get enough sleep, and provide them with enough protein and complex carbohydrates. Consume sports nutrition, and then progress in burning fat will be more noticeable every week.

If you have gaps in at least one of these aspects, then such heavy and intense training will lead to overtraining and loss of muscle mass during the diet. It is not biologically beneficial for the body to retain excessive muscle volume when it is under constant stress. It will begin to “suck” amino acids from the muscles in order to somehow recover after such an intense load. As a result, muscle volume will inevitably decrease and strength indicators will decrease.

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Rep range

Contrary to popular belief, a cutting training regimen does not involve only pumping for 15-25 repetitions. This approach will also be detrimental to your muscles. To maintain them to the maximum, you need to try to maintain your strength indicators. If you give the body a signal that you are reducing the working weights and switching to light training, it will immediately happily get rid of excess muscle mass, which is not needed for such training.

That is why it is necessary to leave all basic exercises in the same number of repetitions - 8-12. A smaller amount is also not necessary at this stage - this can lead to injury, since the joints are not in the best condition during drying.

The rest time between approaches when working on relief is the same as when working on weight. We try to rest for about a minute or two, during which time you will have time to catch your breath and bring your heart rate back to normal. For heavy sets of basic exercises (such as squats or deadlifts), you can increase the rest to three minutes - you are unlikely to have time to recover in a minute. In isolation, on the contrary, you can reduce the break time to 30-40 seconds.

To quickly replenish lost energy, it is recommended to drink 8-10 grams of BCAAs before, during and after strength training. If you are at the very beginning of cutting and have the opportunity to add fast carbohydrates to your diet, adding amylopectin to your training cocktail would be an excellent option. This will extinguish catabolic processes and give strength. If you only consume complex carbohydrates, then take them 1.5-2 hours before training.

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Selection of exercises

The choice of exercises differs when working on relief, strength or mass. Often during drying, an athlete builds an interesting training scheme for himself, combining elements from different strength sports, crossfit, martial arts and fitness. To say it doesn't work would be a lie. This approach really increases the pace of training, significantly increasing calorie consumption.

In general, it is best to do something like this: about 70% are basic multi-joint exercises, the remaining 30% is isolated work. The base is done at the beginning of the workout with heavy working weights for 8-12 repetitions, and with isolation we “finish off” the target muscle groups, performing exercises in the range of 12-15 repetitions and using the training intensification techniques described above. Also try to “squeeze” the working muscle groups as much as possible in each repetition at peak contraction.

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Myths about the “upper” and “lower” press

Let's debunk one of the biggest myths about the abdominal muscles: there is an opinion that there is a so-called lower abs, and it is located in the lower abdomen. Allegedly, you can get rid of fat accumulations in this area by doing exercises with leg lifts. And regular crunches only use the upper abs. It is a myth!

There is only the rectus abdominis muscle, and it is not divided into upper or lower sections. And it doesn’t matter what kind of exercise you do - crunches or leg raises in or outside the machine. It is the entire rectus abdominis muscle that is pumped, and you should not think that this will help get rid of fat in the abdominal area. Fat is burned exclusively through cardio exercise, and with the help of strength exercises we only strengthen the core muscles.

There are also oblique abdominal muscles. However, girls usually refuse to work them out, since as a result of the growth of muscle tissue, the waist becomes visually wider. There is nothing wrong with refusing to do oblique abdominal exercises. This will not in any way affect the possibility of becoming the owner of sculpted abdominal muscles.

Sculpted abs workout

Abdominal training is fundamentally no different from training any other muscle in the body, such as the pectoral muscles or biceps . It is also necessary to monitor the correct technique for performing exercises, give adequate rest time between approaches and training days, train regularly to prevent detraining and much more.

Workout for abdominal relief

What you should pay attention to first of all when planning abdominal workouts:

recovery time (due to the fact that the abdominal press is a relatively small muscle, it recovers quite quickly, so it can be loaded more often than the main muscle groups in the body, but if you feel pain, a burning sensation in the abdominal area, then your abs are already has not fully recovered, give him another 1-2 days of rest)
progression of the load (if you want to get strong and sculpted abs, then you need to periodically progress, most often this problem is solved, not by the number of repetitions during the approach, but by an internal sensation, while doing abdominal exercises, bring it to a slight burning sensation, this will be quite enough. We can also recommend, for a variety of abdominal training, to perform exercises with additional weights, using a barbell plate or special weights)
maintaining proper nutrition (as mentioned above, the abdominal muscles will not stand out in the form of sculpted cubes, despite intense training, as long as you have a thick layer of fat on your stomach, so following proper nutrition for weight loss is the key point in this matter. To put it very briefly, give up fast carbohydrates (high GI foods), fatty and unhealthy foods, most often these are foods fried in vegetable oil, stuffed with preservatives, chips, lemonade, fast food, smoked meats, and other foods that are cooked in margarine. , at the same time, increase your intake of quality proteins and unsaturated omega 3 fatty acids)

Proper nutrition for abdominal relief
Do not forget also that the abdominal muscles are significantly involved in the work when performing basic , everyone’s favorite exercises, deadlifts and squats with a barbell, they help stabilize body positions and keep your back in an upright position (so that it hunches).

List of the best abdominal exercises

These exercises can be performed both in the gym and at home. No special equipment is required to perform them. So they can be done by those who are far from the specifics of professional fitness. The best exercises for sculpted abs:

classic twists;
bar;
pulling your knees toward your stomach in plank pose (some trainers call this exercise “grasshopper”);
connection of the knee and elbow in the supine position, the so-called “bicycle”.

Crunches: the secret to performing them correctly

Many girls do crunches incorrectly. They lie on their backs, clasp their hands behind their heads and reach their elbows to their knees. As a result, they receive a strong load on both the neck and lower back. There is no need for such sacrifices!

The correct technique for performing classic abdominal crunches:

Starting position - lying on your back, legs can be either straight or bent at the knees. Hands are clasped behind the head, elbows spread to the sides parallel to the floor.
We lift the body using the rectus abdominis muscle. We do not raise our elbows; they remain parallel to the floor. We don’t strain our neck and lower back that much.
No need to reach your forehead to your knees! To properly tense your abdominal muscles, you only need to raise yourself slightly above the floor.
How to breathe correctly when doing crunches? The technique is as follows: when lifting the body, exhale; when returning to the starting position, inhale.
How many repetitions should I do? It all depends on your strength - when the burning sensation in the rectus abdominis muscle becomes unbearable, you should rest. After half a minute, do another approach. In total you need to complete three or four approaches. Out of habit, the rectus abdominis muscle may hurt the next day, so during the first training sessions you can limit yourself to two approaches.

How to do a plank to give your stomach definition

The plank is a simple exercise, but very effective. If you do it regularly, you will get a sculpted belly (provided you follow simple nutritional rules). The plank belongs to the group of static exercises. How to do it is described below:

Starting position: rest your palms and toes on the floor. The spine is straight, the pelvis does not sag or rise. The gaze is directed strictly forward, we do not “drop” our heads and do not “nod our noses.”
That's it: stay in this position for as long as possible. Experienced athletes can stay in the plank for 5-10 minutes, beginners cannot stand even 10 seconds.
It is very important not to change positions. No matter how tense the muscles are, make sure that the pelvis does not sag and the head does not droop. If you do the exercise incorrectly, the load on the rectus abdominis muscle is significantly reduced.

Plank on fitball

How to do it: Place your forearms on the exercise ball, stretch your legs behind you and take a plank position. Be careful not to let your stomach sag or your buttocks rise too high.

Action on the abdominal muscles: looking for additional incentives? To make this exercise more challenging, try doing it on one leg only, or add a dynamic component to a regular plank by rolling an exercise ball back and forth.

Exercise "bicycle"

This is a simple and very effective exercise for achieving a sculpted stomach. Technique:

Starting position: lying on your back. Hands are clasped behind the head, legs are straightened.
Raise your body slightly above the floor and at the same time quickly touch your right elbow to your left knee. Then we return to the starting position and repeat the movement, only this time the left elbow touches the right knee.
Repeat ten times in each direction. Take a break for half a minute and repeat the approach. The total number of approaches depends on the general level of physical fitness of the person. Someone will not be able to complete even one approach due to a strong burning sensation in the rectus abdominis muscle.

Hanging Leg Raise

This exercise pumps up the most naughty, lower part of the abs. You've probably noticed that even constant training only creates a couple of upper abs - everything is correct; to form a beautiful and harmoniously developed abdomen you will have to try harder. Starting position - hanging on the bar, hands placed slightly wider than shoulder level. Raise your straight legs until they are completely parallel to the floor, take your time. At the end point, pause for a second, exhale and lower your legs, still focused, resisting inertia.

Relief bellies of dancers - what is their secret?

Surely you have paid attention to the slender, toned abdominal muscles of oriental or belly dancers. What is their secret? The fact is that regularly performing dance movements helps strengthen the core muscles.

If doing regular abdominal exercises at home is boring, then sign up for a belly dancing class. Yes, at first the movements may not be successful, but over time the stomach will tighten and the muscles will become stronger. It is very important to combine dance classes with proper nutrition. Otherwise, under the layer of subcutaneous fat on the abdomen, you may never see the sculpted abs. Girls often encounter this mistake: they completely forget about nutrition while dancing or exercising.

How to eat so that you don’t get fat on your stomach?

The secret to proper nutrition: reduce carbohydrate intake to a minimum. If possible, switch to protein-carbohydrate alternation. This is a simple and satisfying nutrition system, thanks to which belly fat will disappear literally before your eyes.

What are carbohydrates? This is one of the main nutritional nutrients, and if there is an excess of it in the diet, subcutaneous and visceral fat is formed. If the goal is to become the owner of a slender, toned and sculpted abdomen, then you will have to forget about consuming carbohydrates, especially simple ones, for a long time. It is still impossible to completely exclude carbohydrates from the diet, but more on that below.

Foods are the enemies of a slim waist

You will have to exclude the following foods from your diet for a long time:

flour products;
any dishes and products that contain sugar;
any confectionery, chocolate, sweets;
fruits with a high glycemic index.

It is better to avoid bread altogether. Occasionally you can allow yourself a couple of slices of Borodino bread. So that the body does not lack carbohydrates, you need to eat oatmeal in the morning, and buckwheat, pearl barley, and barley for lunch. You can also eat any vegetables except potatoes. Potatoes are rich in starch, and their frequent consumption in food provokes bloating in many people (at the same time, it looks like a girl is pregnant).

You don't have to limit yourself to eating protein foods. Meat, seafood, protein shakes, dairy products - all this can be eaten without fear for your figure.

Tips: how to pump up your abdominal muscles

Here are some useful tips that will help you understand how to quickly pump up your abs.

The press is one of the few muscles in the human body that needs and can be pumped according to the principle, the more often the better, so many qualified trainers recommend performing abdominal exercises every workout , preferably at the very end.
If your figure leaves much to be desired, and there are folds of fat , then it will be quite difficult for you to pump up your abs, or rather, for them to appear. It’s okay, the main thing is to start and not deviate from your goal.
For overweight people, it will be much more difficult to highlight sculpted abs, regardless of proper training; in turn, for a person with a thin physique , it will be relatively easy to pump up their abs, since the fat deposits that the abs hide are minimal.
Stick to proper nutrition, first of all, reduce your consumption of all sweets (fast carbohydrates), and increase the body's energy expenditure, so as to start the fat burning .
You should not train your abs every day until you lose your pulse, the effect of such training will be small, you can simply rip or tear your abs muscle due to excessive pressure on it. Therefore, 3-4 abdominal exercises will be enough for you, which should be performed 3 times a week, for 30-40 minutes . See the most effective abdominal exercises below.
If you want to pump up your abs along with athletic body, then you need to do exercises for them at the end of your workout. Since strength and energy need to be saved for exercises that more effectively trigger a powerful surge of anabolic hormones (basic exercises, primarily deadlifts, squats with a barbell, and bench press). In addition, the abdominal press is involved in many other basic exercises, so if you include abdominal exercises at the beginning of your workout, you will “clog” it and will not be able to fully your basic exercises.
To have a real effect from exercise, you need to regularly and follow a healthy and proper diet. So, gradually, day by day, begin to overcome yourself, and soon you will notice the result.
Don’t fall for quackery , don’t believe in super methods that can be found on the Internet, in which pseudo-trainers promise to build you the perfect abs in 2 weeks. Losing excess weight and sculpting your abs so quickly, which has been put off for many years, is simply not realistic, without severe harm to health, so always use common sense.

How to pump up your abdominal muscles
It’s possible to pump up beautiful and strong abs, you just have to really want it and believe in yourself.

Cardio training to give your stomach definition

To use lipolysis as energy exchange (that is, directly melt fat), there is no more effective type of exercise than so-called cardio exercise (or aerobic exercise). This is running, jumping, crossfit.

Cardio training is effective for burning fat because, unlike, say, strength training, which uses energy from anaerobic glycolysis, the duration of the load can be quite significant in time. For example, if this is a jog, it should not be shorter than 40 minutes (you can use the interval running technique), if aerobics - at least 45-50 minutes. Such training should be alternated every day with regular strength training.