Not only diet, but also regular training with an emphasis on working out the abs will help you achieve a flat athletic stomach. You can improve your abdominal muscles at home by taking note of abdominal exercises for girls at home. Sports techniques are performed comprehensively, which helps not only to strengthen the abdominal muscles, but also to remove unwanted folds of fat from this problem area. When developing a training program, a girl should take into account her level of physical fitness.
Recommendations
Don't forget that diet is just as important as exercise. Watch your diet, eat more vegetables and fruits, drink plenty of water, maintain a balance of proteins, fats and carbohydrates in your body and try to reduce your consumption of starchy and sweet foods.
Before you start exercising, pay attention to your menstrual cycle. Try not to exercise the day before, during or two days after your period.
During training, make sure that fresh air enters the room. This will make your workout easier and more enjoyable.
How long will it take to pump up your abs?
How long does it take for a girl to pump up her abs? There is no way to build abs in one day, so start training now. You will see the result within a month.
At the same time, remember that training should not be grueling, because an organism that is not ready for this may not be able to withstand a sharp increase in loads.
Training should be methodical and well-developed. This is the most effective way to get the maximum effect from your training.
Now let’s answer the question: how can a girl pump up her abs in a month?
Let's start with nutrition. Two hours before training, try not to eat to make it easier to train, but after training you need to eat protein and carbohydrates.
If you are a vegetarian and do not eat animal products that contain protein, pay attention to legumes. Lentils and beans contain a lot of protein.
If you eat meat, then boiled chicken breast is an excellent source of protein for you.
Carbohydrates are a little more complicated. They are fast and slow. Fast ones are baked goods and chocolate, but you shouldn’t eat them. Eat corn, millet and wheat porridge, chickpeas or radishes.
If you want to have ripped abs within a month, you must train on a schedule and be persistent, but don't overdo it. For starters, 20-minute workouts 2-3 times a week are enough. When you realize that each exercise is easy for you, you can increase the load a little.
Training goals
Before you rush headlong into pumping up your abs , you need to determine your training goals - what you should get as a result of them. As a rule, girls set themselves two types of goals:
- Reduction of subcutaneous fat or simply fat burning.
- Muscle hypertrophy. In other words, an increase in the volume of the abdominal muscles (cubes).
As for burning fat, it is impossible to do this by pumping up your abs. Fat is burned entirely throughout the body at once, so trying to destroy it locally is a waste of time and effort. If the thickness of the fat layer is more than 2-3 centimeters, then you should start with aerobic exercise. Running or swimming are great. To improve the shape of the abdomen and reduce waist size, the “vacuum” exercise, which will be discussed below, is more suitable.
How to pump up a girl's abs at home
There is an opinion that training in the gym is more effective. Actually this is not true. You can do the same workouts at home. The only difficulty is to force yourself to change clothes and start the lesson.
All exercises can be found on the Internet. It's very easy to find exercises that you enjoy.
We have our own list of exercises for a girl to help her pump up her abs.
Classic abdominal exercise
The most common and very effective exercise is to pump up the abs while lying on your back, as taught in physical education.
To do this, take a horizontal position, bend your legs, clasp your hands behind your head and lift your upper body.
It is important that your neck does not get tired. You should feel tension and tension in your abdomen, because its absence will indicate that you are doing the exercise incorrectly.
Do not extend your arms, keep them behind your head. Do two sets of 15 reps.
What are abdominal muscles
The abdominal muscles or press consists of three groups:
- Upper muscle group;
- Lower muscle group;
- Oblique or lateral muscle group (external and internal).
The rectus muscle has vertically arranged tendons that contribute to the formation of six-pack abdominal muscles. Therefore, there is often a misconception that only the average press needs to be loaded.
It is possible to quickly pump up your abdominal muscles only if you regularly perform the complex, affecting the three main muscle groups.
Important
When you perform this exercise, your feet should not leave the floor. It is recommended to fix them.
To do this, you can ask someone to hold your feet or, if you are alone, try to fix your feet with some improvised means, for example, put your feet between the floor and the closet, it is narrow enough to hold them firmly.
If you are sure that you can keep your feet on the floor without fixing them, fixation is not needed.
7-Minute Abs Program for Women
In these seven minutes you will have time to pump up every muscle. This type of training especially loads hard-to-reach internal muscles. It's a good addition to any routine, but can also be considered a complete core workout on its own.
Overall this ab routine is quite challenging and you will have a hard time mastering it!
Although I smile in the photographs, I did everything through force. They require effort to fully engage your entire core and are sure to push you to your limits.
But despite this, you can lighten the exercises a little in order to practice and be able to soon complete the entire workout. Therefore, under each of them there are ways to change in an easier direction.
Please note that if you have recently given birth, your torso muscles will be weakened. Therefore, you should start with modifications and gradually work your way up to a full workout. You shouldn't be ashamed of doing light exercise. On the contrary, it is the gradual return to shape that will allow you to quickly achieve a beautiful belly.
I personally started doing this complex six months after the end of pregnancy and only after 11 months I was able to fully perform this complex without making easier modifications.
Add this seven-minute plan to any strength training or cardio schedule and it's a great way to prepare your body for any program.
This short but effective workout will tighten every abdominal muscle, hitting the ones that are often ignored by regular exercises the most. Each movement should be done for half a minute. We repeat the entire complex twice in two approaches, changing sides of the body if necessary. The result is an effective ab workout.
All the moves on this list don't require any equipment, so you can do it anywhere, anytime.
Exercises:
- swing your leg in plank position (we train the right side of the body first, followed by the left);
- twisting in frog pose;
- pulling the legs towards the body while lying down;
- jumping plank + push-ups;
- reverse twist + side twist;
- letter V pose (first we do it on the right side, and then on the left;)
- twisting with arms and legs apart.
We perform the entire complex twice, if necessary, changing the side of the body on which the exercise was performed.
Leg swings in plank pose
Modification: perform a low plank pose and bring the knee of one leg to the elbow. You can also get down on one knee and do the same exercise.
Twisting in frog pose
Modification: If you wish, you can keep your heels on the floor the entire time rather than keeping them suspended, but then you will have to sit down completely. Or you can just do a half twist.
Pulling your legs towards your body while lying down
Modification: Place one leg completely on the floor to help support the weight and use only the other leg. You again have the opportunity to rise only halfway, reaching your knee with your hands.
Plank with jumping and push-ups
If you wish, you can not jump, but simply quickly move from one pose to another as you learn to perform the jump. Push-ups can be omitted or done from the knees.
Reverse crunch + side curl
To make it easier, you can again keep your knees on the floor and do half a crunch, bending only two centimeters before performing a side crunch. Keep your feet on the floor.
V Pose
Easy version: Lying on your side, perform a side crunch, keeping both legs on the floor. Or bend your knees and perform a side crunch, lifting your bent legs off the floor, much like the picture, only with your legs bent.
Twisting with arms and legs spread
Easy option: Lie on your back with your knees bent and your arms at your sides. Spread your legs, touch your heels to the floor, lift your heels off the floor, then bring your legs together and touch them to the floor again. It was one repeat. Once you get the hang of it, start doing a half crunch along with this exercise.
A set of exercises for 7 minutes a day
Plank
During this exercise you use completely different muscles. Thanks to it, you pump up your abs and remove wrinkles from your stomach and sides.
To do a plank, lie on your stomach with your toes on the floor. Rest on your elbows and lift your torso. Your body should be parallel to the floor. Try not to arch at the lower back.
It is believed that the first 25-30 seconds are the most effective, so do two or three sets of 30 seconds each. You can do the plank without bending your arms.
Where to start and how to avoid mistakes
Have you already tried home exercises, but daily training only exhausts you and does not give any results? This means that you need to change tactics, taking into account all possible mistakes. After all, its effectiveness will depend on how correctly you perform the selected set of exercises.
So, what does a girl need to know about abdominal exercises:
- Listen to your muscles. When working on body definition, you should always pay attention to which muscles are used when performing exercises. If you pump up your abs, and the next morning your buttocks hurt, it means that the efforts of yesterday’s workout were directed in a completely different direction.
- To properly assess the load, start doing exercises at a slow pace, listening to how your body works. And if there is insufficient load on the abdominal muscles, change tactics.
- Don't limit yourself to the same type of workouts. Our tummy is made up of several muscle groups that need to be pumped separately. If you perform only crunches or exclusively bends, you will not achieve positive results. The most effective will be a set of exercises, during which you will pump up every millimeter of your body.
To properly assess the load, start doing exercises at a slow pace, listening to how your body works. And if there is insufficient load on the abdominal muscles, change tactics
- The load needs to be increased gradually! If at the very first lesson you give yourself a three-hour marathon of strength training, the next morning you risk not getting out of bed at all. So start doing exercises with 5-10 approaches, gradually increasing their number.
- Your muscles need rest too. Our tummy is designed in such a way that the maximum effect of pumping up muscles is achieved not only during the workout itself, but also during the rest period after it. Therefore, alternating states of load and rest is one of the most important elements of proper exercise performance. Training with one-day breaks is considered the most effective.
Your muscles need rest too. Our tummy is designed in such a way that the maximum effect of pumping up muscles is achieved not only during the workout itself, but also during the rest period after it.
- You should pump up your abs in the first half of the day. Ideally, this is morning exercises after sleep and before taking a shower. You can also exercise after breakfast, but then at least two hours should pass after eating. Exercising on a full stomach is not only harmful, but also extremely inconvenient.
All exercises should be performed exclusively on a hard surface so that the back is perfectly straight and does not bend in the lumbar region or shoulder blades. Ideally, a floor covered with a gymnastic mat. But you can do it without it, just on the carpet. A bed or sofa is radically unsuitable for this purpose.
Advice! After a short warm-up, always change the pace of work and start doing the exercises at the fastest pace for you with noticeable tension.
Nutrition is the most important element of a flat and pumped belly. You need to eat often, but in small portions, without overeating. In addition to vegetables and fruits, the diet should contain protein foods, making up a third of the total diet. And it is protein that will act as a building block for your muscles.
You should pump up your abs in the first half of the day. Ideally, this is morning exercises after sleep and before taking a shower.
How long does it take to pump up abs for a girl?
And is it necessary? Many criticize women for their desire to pump up their six-pack, thinking that it is ugly. But in reality, only you can make the decision. The opinion that a girl’s six-pack is not beautiful is simply a stereotype.
If you still decide to pump up your six-pack, then follow a few rules.
It is more difficult for a girl to pump up her abs to a six-pack than for a man due to the structure of her body, so you will need to put in a lot of effort to achieve this.
Maintain a good sleep schedule and eat healthy. This will help your body become healthier and more rested. Drink water (about two liters a day, depending on your body) and spend time in nature.
Exercise in the morning to help you develop a normal metabolism.
Be sure to warm up before you start doing abs. Do a few squats, push-ups and bend-overs before starting your main workout.
Change the exercises at least once a week, because the body gets used to the load quite quickly, and you will see the result much later.
By following these rules, you can pump up your abs to six-pack abs in a little more than a month.
Remember that even after you have achieved the desired result, you cannot stop training. Then the body will quickly relax and return to its previous state.
Beautiful abs quickly
Many girls dream of quickly and effortlessly getting their tummy into ideal shape. The ideal shape means elastic abs, on which the notorious cubes are clearly visible. In search of a solution to the problem, they ask themselves the question: how to pump up a girl’s abs in a week at home? There is only one answer to this question: no way. It will take about a month for the stomach to acquire the desired appearance. It is simply impossible to cope with this task in one week. But regular exercises for a month are quite capable of providing the desired effect. Training should be daily and last at least half an hour. All other methods and techniques that promise the appearance of cubes a week after the start of classes are simply deception, a myth and a banal scam. When we talk about an ideal belly in a month, we mean slim girls who do not have a significant amount of excess weight. If you have pounds that you need to get rid of, then the task of creating an ideal tummy becomes much more complicated. After all, the fat layer will hide pumped up cubes. Just 1 cm of fat is enough to negate all efforts to create beautiful abs. In this situation, abdominal muscle training must certainly be combined with activities aimed at losing weight throughout the body. Running, swimming, and cycling are best suited for this purpose. Also a necessary condition for slimness and an attractive, toned tummy is a healthy, balanced diet. During training, it is recommended to adhere to the principles of cutting in order to get rid of fat, which hides the results of training.
