Strength training is an important part of the life of any athlete who takes responsibility for his body and health. There are a huge number of types of classes available in this area, each of which has certain characteristics. Even beginners can choose an option according to their liking and physical capabilities.
The type of load is always selected taking into account the muscle area that needs to be worked most thoroughly. One of the most popular basic areas is ABS training. Let's get to know him better.
Introduction
Previously, we told you how to use the Buttocks in 30 days app from Simple Design Ltd to make your butt and legs beautiful and toned in just a month. However, in addition to this, it’s worth thinking about strong abdominal muscles, so that you can afford not only shorts in the summer, but also a top.
To do this, the same developers have another free application, Abs Workout, which includes effective abdominal exercises at home.
You can see what the Beautiful Abs and Waist applet looks like in our video:
ABS abdominal and back training
ABS (Abdominal - Back - Spine) strength training, that is, training aimed at developing the abdominals and back. In general, in principle, achieving any result is possible only thanks to your motivation, which consists of goals and character.
The well-known phrase, “I see the goal, I see no obstacles,” is ideal for you if you want to really change your life and become more self-confident. After all, when you achieve your goal, it makes you stronger, your fortitude is tempered. Having a flat stomach and sculpted abs is like a challenge to you, a challenge to your laziness, a challenge to your usual lifestyle, which does not include proper nutrition, proper training and recovery.
To get the coveted cubes and a strong back, you will need the following:
- strength training
- balanced, fractional meals
- Cardio exercise (aerobic training)
You need to train 2 to 3 times a week, ideally when the rest between workouts is 48 hours (such a long rest will help you regain all your strength and train more effectively). All strength exercises will be connected, in one way or another, with exercise machines, with lifting barbells and dumbbells, and working with rubber bands.
The next important part of all the exercises in our training will be cardio loads , that is, loads that load the cardiovascular system, make the heart beat faster, energy supply to the muscles occurs with the participation of oxygen ( aerobic training ). First of all, such training will include walking, running, swimming, jumping, jumping rope and cycling.
Exercise for the abdominal muscles on a bench and with a dumbbell
Before moving directly to the training itself, you will need to decide on the training weights that you will lift on your strength training day. But the most important thing is your health, you cannot train mindlessly, train with pain, the condition of your body should always be in the first place. Otherwise, you will quickly fall into overtraining , you will be vulnerable to injuries during training, in addition, your list of exercises will be reduced due to the inability to do this or that exercise, due to, for example, lower back pain.
For example, if a 35-year-old guy complains of pain in the back, lumbar region, then such effective exercises for building muscle mass as deadlifts, squats with a barbell, that is, those exercises that can overload the back muscles, are strictly contraindicated for him. In this case, it is advisable to use isolated exercises , which are considered safer, in the case of the back, a good hyperextension exercise, or practice training on simulators.
Main functions of the application
If you have already actively worked with the program for buttocks and thighs, you will easily master this application. It works on a similar principle. You receive a 30-day training program that includes exercises for the waist and sides. Every day is a collection of 8-11 exercises with 10-20 repetitions.
You simply install the application on your smartphone, select any day and start training. Effective abdominal exercises are ideal for a beginner who works out at home - all you need is a mat and a target setting.
What types of training are there?
Strength fitness is a variety of workouts, each of which has its own name. For example, representatives of the stronger sex most often choose Pump and Upper-body workouts. Both workouts use a special barbell or any other suitable equipment. These types of training are aimed at working the muscles of the upper body. As for the young ladies, they opt for ABS and ABT. Both of them are aimed at strengthening body parts such as the abs, buttocks and legs.
Bodymaster.ru recommends Training Plans:
Each lesson is accompanied by text instructions, as well as voice and video instructions. Additionally, you can see how abdominal exercises are performed by following the link to the YouTube video.
Bodymaster recommends!
The application is not designed for girls only. Men can also achieve spectacular sculpted abs before the hot season. The main thing is to specify gender, age and weight and height data in the settings. And you can find out more about what abdominal exercises for men exist in our article How to pump up your abs correctly.
In the report you can track your progress. Displayed here:
- Number of workouts
- Number of calories
- Total class time
Don’t forget to enter your weight data every day so that you can carefully track your progress in working on your figure on a convenient chart. We also recommend setting up reminders at a time convenient for you so as not to miss workouts or fall out of rhythm.
A beautiful waist is created not only through daily abdominal exercises. Preparing a slim and fit body also needs to be done in the kitchen. Read more about this in our article Diet for Abs: Losing Weight for Perfect Abs.
How to pump up your abdominal muscles?
Pumping up the abdominal muscles, making the stomach toned is a completely realistic task for any person, on the other hand, many people are subject to the opinions of others, who tell you that it is practically impossible to do this, without using various kinds of pharmacological drugs, super heavy diets and others nonsense. Let's take a step-by-step look at abdominal training.
There are several main reasons why your abs still don't stand out:
- Body fat percentage
- Incorrect abdominal training
- Genetics
Men typically store fat above the waist (mostly the abdomen and chest), while women tend to store fat primarily in the thighs and buttocks. The best way to remove belly fat and excess fat is to eat as little as possible and do physical activity. And this is where the problems begin for many, some stop eating, literally, some eat 1-2 times, some do physical work, not at all the kind that will burn fat. As a result, perhaps a weight loss effect will be obtained, but this will happen due to the burning of your proteins, muscles, and not fats, because fats will burn last, in such conditions that you have created for yourself.
Anatomy of the abdominal muscles
Forget all your diets and crazy physical activity. In order for your abs to begin to appear, you just need to do two things: reduce your calorie intake, eat less and more often (fractional meals), and perform aerobic exercise. In general, read our section on how to lose weight, you will find a lot of tips and recommendations there that will help you lose excess weight.
Strength training for the abs, various crunches, leg and knee lifts while hanging and lying down will really pump up the abdominal muscles, but they will be under a layer of fat, which will not allow them to appear.
Bodymaster.ru recommends Fitness Trainers:
An important feature of the plank is the versatility of this exercise. During its execution, not only the abdominal muscles are formed, but the back, neck, biceps, chest and leg muscles are also strengthened.
Classic forearm plank
Exercise technique:
- Take a lying position.
- Extend your body parallel to the floor
- Distribute your body weight on the support points - forearms and toes
- Try to keep your back straight, without sagging
- Don't arch your neck. The gaze should be directed to the floor
- Hold a plank for 60 seconds
Let's look at the most popular abbreviations in fitness theory
In addition to the most popular types, there are also various combinations that can also often be found in fitness rooms:
- TBW is a full body workout that harmoniously combines aerobics and strength exercises. Since the load is quite intense, it is not suitable for beginners, but for trained athletes it will be an ideal option to get your body in order.
- BUMS+ABS training is a set of exercises aimed at working the muscles of the back, abs and buttocks. This type of training is suitable for any level of training. Typically, dumbbells, fitballs, and so on are used to perform exercises.
- ABL+ABS is a workout whose task is to work all the muscles of the body. This is a kind of combination of the best exercises from two types of training. The muscles of the abdomen, back, and legs are involved. Usually, additional equipment is used in training, and the intensity of the load is also skillfully combined. Don't forget about stretching. As a result, in just two months of exercise you can get an even posture, see slender legs and a neat tummy in the mirror.
- ABS+FLEX is a workout that is also considered strength training and is aimed at stretching the main muscle groups and working out the abs. An important advantage in such exercises is the careful working out of the muscles of the back and spine, thanks to which it will be strong.
Everyone chooses a workout to their liking; do not forget to consult with a specialist before starting classes.
Jillian Michaels belly workout
Required equipment: no
Directions: After warming up for five minutes, repeat this workout pattern twice. For the best effect, first from the left side, then, the second circle, from the right side. Finally, do five minutes of stretching.
| EXERCISES | TIME |
| Plank | 25 seconds |
| Bike | 25 seconds |
| Worm | 25 seconds |
| Crunchy | 25 seconds |
| Climber | 25 seconds |
Plank
- Starting in a plank position, bring your left knee toward your triceps and, holding it, lower your knee to your wrist, then lift it up to your triceps.
- Return your leg to plank position.
- This completes one rep. Continue for 25 seconds.
- Repeating this pattern, perform the exercise on the right side.
Bike
- Lie on your back with your knees bent and your feet off the floor.
- Place your fingertips behind your head, keeping your elbows wide apart and being careful not to pull your head up. Keep your chin away from your chest and look at the ceiling.
- Bring your right elbow to your left knee. Switch and bring your left elbow to your right knee. Continue cycling your knees for 25 seconds.
Cardio exercise worm
- First, lean forward and tiptoe to fully extend your arms.
- Raise your feet on tiptoes and return to your hands. Keep your legs and arms as straight as possible and let your abs do most of the work.
- Do as many exercises as you can in 25 seconds.
Crunchy
- Lie face up with your arms at your sides and off the floor.
- Lift your head and shoulder blades up as you reach your left hand to the inside of your left ankle.
- Then switch to the other side by reaching your right hand toward your right ankle.
- Move from side to side for 25 seconds.
Climber
- Get into a plank position.
- Raise your right knee toward your chest while tapping your foot on the ground.
- Jump and switch so that your left knee moves toward your chest and your toes touch the floor.
- Continue running in place, kicking your feet out, for a total of 25 seconds.
Tags: video, Jillian Michaels, abdominal exercises, fitness
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Common mistakes
In pursuit of a narrow waist, non-professionals make mistakes related to the choice of exercises and the use of additional devices.
Corset. Beauty, of course, requires sacrifice, but not like this. The external shiny effect of wearing a corset results in compression and displacement of internal organs.
Exercises for the abs and side muscles. Crunches with weights and bending to the side from a standing position form the wide oblique and transverse abdominal muscles. The figure turns out pumped up, but square.
Leaning on the hoop. Hula hoop is an excellent part of a set of exercises. But without additional directions, twisting the hoop cannot form a wasp waist.
Program
An example program will tell you how to organize trainings using the Abdominal - Back - Spine system. It is intended for men. But women can adapt it to suit themselves by replacing exercises on the horizontal bar with work with a fitball and reducing the number of approaches and repetitions.
ABS training is a new trend in fitness that came from the West and is gaining more and more popularity. Their success is that they allow you to achieve excellent results in a short period of time.
