Exercises, tips and tricks on how to get abs on your stomach. How to quickly pump up abs at home for a girl How to quickly pump up abs for a woman

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How to pump up six-pack abs at home? Anatomy

In order to pump up your abdominal muscles properly, exercise alone will not be enough.

To begin, pay attention to the anterior abdominal wall. Here you can find a huge amount of fat deposits. And, no matter how actively you try to pump up your abs, the cubes will not appear, and no one will notice the result of your work. No, they may appear, but, unfortunately, they will be hidden behind a layer of fat.

No matter how sad it may sound, even a couple of centimeters will be enough for camouflage.

What's the solution then? Drying. Of course, following it, you most likely will not be able to pump up six-pack abs in a week. But, while on a diet without carbohydrates, the results will come soon - it all depends on you.

Essentially, a lot also depends on your physiology.

• If you have abdominal obesity, you can get a sculpted belly by spending a whole six months on it.
• If you are a thinner person, it may take you one month or even less to achieve results.

Just divide the process into two stages - and pumping up muscles. And in order to pump up all 6 cubes of your abs, you need to work on each muscle group separately. Also, it is important to know how to do it without harming your health.

How to pump up your upper abs

In this case, all exercises in a lying position and lifting the upper body are perfect.

Take the following position - lie on your back, press your lower back to the floor, keep your hands behind your head and bend your knees. Then begin to lift your shoulder blades and shoulders, while keeping your elbows in different directions. Do 3 sets, 20 reps each.

You won't be able to pump up your abs if you don't work out your oblique abdominal muscles. Crunching exercises are ideal.

Take almost the same starting position, but straightening your legs and keeping them in the air. Raise your upper body and stretch your opposite elbow diagonally toward your knee. Then bend your knee and bring it towards your elbow, touching it lightly. This exercise is a little difficult, so 6 sets of 6 times will be enough to get started.

How to pump up your lower abs

Now let's try to pump up the lower cubes.

You can use different methods - on the horizontal bar, in a lying position, etc.

It all depends on your athletic training. While in the gym, don’t look for a horizontal bar there, but rather do more useful exercises. And, of course, if you want to pump up your six-pack at home, a lying position is the most suitable option.

Lie on your back, pressing your shoulders and lower back firmly to the floor, and begin to straighten your legs and pelvis. About 20-30 movements will be enough. If we are talking about a horizontal bar, then in this case you will need to raise your legs forward, pulling your knees towards your stomach. These exercises will quickly get rid of your protruding tummy.

Tactics and strategy

To get six-pack abs, there is no particular need to exercise every day. Your body requires time to recover. As a rule, after a good and productive workout, your muscles will ache in the initial stages - give them a rest for 2-3 days. Later, when the slight pain disappears, you can do the exercises daily.

In general, the optimal workout should last 10-20 minutes, with a warm-up and other exercises.

In the process of pumping up muscles, to achieve even greater results, you can combine your strength training with and, which will help burn unnecessary calories.

And it is easier to pump up the upper six than the lower two - there is more muscle tissue in the abdominal cavity.

Plus, the differences between the female body and the male body do not work to the benefit of the relief - in girls, the desired abs are often hidden under a layer of fat. How to get rid of it, read below.

Every representative of the fair sex who once crosses the threshold of the gym dreams of a beautiful, sculpted body - in this article we look at how to achieve an ideal

And also what exercises to focus on and what changes in diet will give results in a short time.

The approach to training should be comprehensive: cardio exercises (running, walking, jumping rope, cycling) and a dozen correct exercises will sooner or later give results.

The main thing is perseverance, self-confidence and understanding of the fact that you can make the coveted cubes in 1 hour only by sucking in your stomach and painting them with a tonal corrector.

Otherwise, systematic physical activity will come to the rescue.

What and how to do:

1. Do at least fifteen minutes of your total workout for abdominal exercises.
2. Minimize the amount of carbohydrates in your diet, eat proteins
3. To increase muscle mass, exercise with weights and weights
4. Drink water and replenish fluids lost during exercise
5. Take a two-day break between going to the gym, give your body time to recover
6. Do exercises for your back, strengthen your spine, otherwise you increase the risk of injury
7. Change the program and increase the number of approaches so that the muscles do not get used to the same loads
8. Train all muscles to transform your figure harmoniously

Advice: although sports are addictive, and missed workouts torment your conscience, it is better for girls to take breaks from exercise a few days before the onset of menstruation and in the first two to three days after its onset.

7+ simple abdominal exercises

Trainers consider breathing “vacuum”, twisting of various types, leg lifts and exercises on a fitball to be the most effective “home exercises”.

We figure out what, how and in what quantities to do.

Any activity begins with a warm-up - effectively warmed muscles work better.

You need to train a couple of hours after eating and no later than three hours before bedtime.

If you are overweight, you should not immediately look for a set of non-existent exercises that will tell you how to get six-pack abdominal muscles in 2 weeks. If only because it is impossible.

And even if it is possible, because of the large fat layer, you simply will not be able to see the results of your work.

In this article, we repeat that it works not only with the abdominal muscles, but also with other groups, allowing you to harmoniously pump the entire body.

Start with three sets of thirty seconds and gradually increase the time.

How to do: to perform the basic version, lower yourself onto your stomach, then rise onto your elbows and toes, without bending in the lumbar region.

To make it more challenging, raise your arm or leg. When you feel more confident, start practicing.

Tip: Perform each exercise in three to four circles 12-15 times.

Crunches

You will find this classic exercise in all abdominal workouts.

How to do: lie on the floor, place your hands behind your head. Bend your legs halfway at the knees.

Tighten your abdominal muscles, lift yourself up and twist your body. Only the stomach should work, but not the arms, shoulders and neck.

Leg raises

Great for working out the lower abs. Those same two difficult cubes.

How to do: lie on the floor, stretch your arms along your body. Raise your legs up, lower them slowly without dropping.

Do not place them completely on the floor during the entire set, leaving just a couple of centimeters of free space.

Legs+body

How to do: lie on the floor, stretch out in a straight line.

As you exhale, lift your legs and upper torso, trying to reach your toes with your hands. Keep your arms straight.

Pelvic lifts

This exercise will help you strengthen your middle and lower abs and give your girl the desired six-pack quite quickly.

How to do: We lie down on the floor again, stretch our arms along our torso, and raise our legs.

We tense our abdominal muscles, raise our pelvis a little, and don’t help ourselves with our arms and legs. We return to the starting position.

Frog

How to do: we sit on the floor, place our hands behind the body and lean on them. Straight legs extended forward.

The body is tilted back. At the same time, we tighten the core muscles and straighten the body, as shown in the photo above.

Heel touch

The technique helps to properly work the rectus abdominal muscles.

How to do: lie on the floor, raise your body a little, legs bent at the knees, arms along your body.

We take turns touching the heel of the right foot with our right hand and vice versa. It is important not to pull your hands to your feet, but to move exclusively with your body.

A set of exercises for the upper and lower cubes

Download the lower ones:

1. We do crunches with legs raised. We lie on our backs, legs bent at the knees. Raise the pelvis perpendicular to the floor line. As you exhale, strain your abs and lift your torso. We don't put our feet down. We perform three circles 15 times.
2. Raise the body ninety degrees. We lie down on the floor, bend our knees and stand shoulder-width apart. We hold our hands behind our heads. As you exhale, lift your upper body towards your knees and slowly lower it back. Two circles 15 times.
3. Regular crunches. We lie on our backs and perform partial lifts of the body. Keep your lower back and feet pressed to the floor. Three circles 20 times.

Download the top ones:

1. Good old scissors. We lie on our backs, raising our straight legs at an angle of thirty degrees. We tighten our abdominal muscles and perform cross leg swings. Three sets of 30 reps.
2. Reverse twists. We lie on our backs, arms extended along the body, palms down. Raise your legs perpendicular to the floor and bend your knees. Raise your torso and stretch your chin to your knees. We perform three circles 20 times.
3. Knife. We remain in a lying position, hands behind the head. As you exhale, raise your legs and body at the same time, while balancing on your buttocks. Fingers touch socks. Two circles 20 times.

In order for the training to be effective and of high quality, during the exercises, try to strain exclusively, your legs should remain in a relaxed state.

Do not bend your lower back, try to keep your back rounded.

Be sure to do this after every workout. If you are slightly overweight, you will see how your figure will change in just a couple of months.

And if you can’t get six-pack belly fat in that amount of time, your muscles will certainly tighten up and your volume will decrease.

5+ rules for a quality workout

Achieving a flat stomach will be much easier if you adhere to these simple truths:

Diet is everything

We say “no” to sweets and starchy foods, eat more. We eat small meals 4-5 times a day and never go hungry.

The Great Power of Cardio

You will see your treasured eight cubes when the fat layer becomes less than one percent.

Impact cardio for 30-60 minutes 2-4 times a week will help get rid of its excess. The pulse should be plus or minus 130 beats.

Train with extra weight

Namely, by performing body bends and crunches, take a plate or dumbbell and build muscle mass.

Don't become a crazy jock

Of course, every girl wants to have beautiful abs, and on the path to success all means are good, but by overdoing it with training, you can easily upset the body’s fat balance.

This includes a metabolic failure and problems with having children. Are your efforts worth the health complications? Know your limits.

Exercise with a fitball

By performing all the exercises described above with, you will increase efficiency and reduce the risk of injury.

And finally, do more often the exercises that you “can’t stand” - the reason you don’t like them is because they work more efficiently than others.

You will learn a few more valuable tips on how to make cubes on a girl’s stomach from this video:

Many of us dream of having an ideal figure, of being beautiful and fit, of “showing off” abs on our stomachs. Every day we go to the mirror, look at our fat folds and think: “Tomorrow I’ll start. Tomorrow I’ll stop eating after 6.” Often these remain just promises. And when we see a beautiful and slender girl on the beach, we try to justify ourselves: “She has rich parents, a lot of time and money for a gym and a personal trainer.”

It's time to change something. You need to take your willpower and devote only 20 minutes a day to your appearance, without turning to trainers for help. Because everyone has everything they need to get beautiful abs. You just need to follow the following instructions step by step.

Stage 1. Removing belly fat

To start fighting for cubes, you need to remove the fat layer and burn excess fat.

You should consume 2 liters of water per day. This not only removes fats from the body, but also reduces the feeling of hunger.

After every 3 hours, you need to have a snack so that your metabolism works like clockwork and burns fat.

You should also avoid beer and sweets from the store. You can get by just fine with dried fruits, honey and nuts. Sometimes you can enjoy homemade cakes.

Eliminate refined foods such as sugar, white flour bread and white rice. But make it a habit to eat vegetables and cereals. This will improve digestion and remove fats.

Stage 2. Create a success diary

In order to have six packs on your stomach in the near future, you need to keep a diary of successes and failures. Of course, it won’t pump up your abs, but it will show how close your dream is. Here you need to write down how many exercises you did per day, how much candy you ate, etc. In this way you can control yourself.

Stage 3. Doing physical exercises

Like at home? Diets alone will not help here. There are specific exercises that you need to do regularly.

The muscles of the lower, middle and upper abs are located on the abdomen. They must be trained in this order.

1. To warm up the muscles, a warm-up is necessary. You should stretch all the muscles with the following exercises: turning your head, turning your torso, swinging your arms and legs.
2. We start with the lower abs. The most effective exercise is “folding”. You need to lie on your back and at the same time raise your legs and torso, trying to reach your knees with your lips. In the future, you can put a small load on your feet to weigh it down. As you inhale, you should rise, and as you exit, return to the starting position. This exercise is performed in two sets of 25 times.
3. We pump up the average press. Here they train It is the training of these muscles that allows you to pump up the six-pack on your stomach, as it forms a special abdominal corset. We lie on our backs, bend our legs and try to touch our left knee with our right elbow, and our right knee with our left. The exercise is performed in two sets of 30 times.
4. Turn Lie on your back and place your bent legs on the floor. The upper body must be raised, trying to reach the knees. The lower back must be left on the floor. The exercises are performed in two sets of 50 times.
5. Girls get six-packs on their stomachs after regular exercise. In addition to the basic ones, you can offer the “Bicycle” exercise. You need to lie on the floor and, with your legs raised, make movements similar to riding a bicycle.

Squats, as well as the use of a bar and dumbbells, can help pump up your abs. You also need to periodically tense your abdominal muscles throughout the day, especially while sitting in public transport or at the computer.

To pump up your abdominal muscles, you just need to exercise regularly and carefully and eat right. And then you won’t have to spend a lot of time and money on gyms.

When you enter the query “How to pump up your abs,” you will get a bunch of unreliable information, but mostly different exercises and techniques. Zozhnik has collected several key errors and dispelled them, relying on reliable sources.

0. Everyone has six-pack abs, but they are usually hidden under a layer of fat.

Under the number zero, as the basics, you just need to repeat it again: everyone has six-pack abs, even a poorly trained person - simply because that’s how muscles are designed. But the cubes become visible only with a definitely low percentage of body fat.

Of course, the appearance of the abdomen still depends on the development of the abdominal muscles. Roughly speaking, if you have been training effectively for a long time, then the abs will be visible with a higher percentage of fat, and if the abs are poorly trained, then they will be visible only with an extremely low percentage of fat.

But in any case, the visibility of your abs depends primarily on the percentage of fat in your body. Therefore, achieving six-pack abs is FIRST OF ALL DIET, and only then the workouts, which we write about below.

Here's also a basic picture illustrating body fat percentage and abs:

In this regard, barbell squats will be much more effective than attacking abdominal machines.

2. There are no “lower abs” and “upper abs,” as well as professional trainers who give exercises for “upper and lower abs.”

Anatomically, the press is not divided into “top” and “bottom”. Any abdominal exercise engages and develops the muscles completely. There are more and less effective exercises (described in the text “”), but there are no “top” and “bottom” exercises.

Therefore, form an opinion with dignity and condescension about a coach who talks about the “top” and “bottom” of the press.

3. The number of repetitions does not matter

The key importance when loading the press is the time the muscles are under load. That is, if you raise your legs while hanging, then try to freeze for a couple of seconds at the most difficult point and do the repetitions slowly. 10 such repetitions will be more effective than 20 done at a fast pace.

Focus on the burning sensation. It is necessary to do repetitions through pain until subjective muscle failure, that is, when you feel like you cannot do one more repetition even for a million dollars. According to various sources, it is recommended to select the load in such a way that subjective muscle failure occurs within 15-25 repetitions.

4. No need to raise straight legs and a straight body

Maximum contraction of the abdominal muscles occurs when the back is rounded and the chin is pressed to the chest. In all variations of twisting, you need to imagine that you are curling up in a ball.

In all variations of leg lifts, you need to slightly bend your knees and try to lift not your legs, but your pelvis. This will reduce the load on the hip flexors and quadriceps, and load the abdominal muscles to the maximum.

In addition, there is a study about the risk of injury in the lumbar region of some abdominal exercises. We talked about this in detail in the text “How to pump up the press correctly.”

5. Different muscles are responsible for strong abs and a flat stomach.

The transverse muscle is largely responsible for retracting the abdomen, and it also needs to be trained. Try to do a “vacuum” like the great Arnold.

6. It is impossible to increase abdominal muscles and reduce fat percentage at the same time.

7. The beauty and arrangement of the cubes is given by nature; the abs cannot be made smooth if they are not like that from birth

Perhaps someday you will have the opportunity to see your own six-pack abs, and if you have not done this before, what you see may be a surprise to you. Your abs may not be as beautiful and symmetrical as the guy in the title picture for this text. It depends on your luck.

Your abs may look like this:

Or like this:

Or like this:

I'm so lucky with genetics.

Today it is fashionable to be in good physical shape, have an expressive figure and a pumped belly. To tone their abdominal muscles, women spend at least an hour a week in the gym or work out at home. In the program they include exercises for drying the abs and working on target areas. However, it is not easy for girls to quickly create six-pack belly fat.

1. Firstly, they have less testosterone, responsible for slimness and weight.
2. Secondly, athletes the norm counts 9 — 15% fat layer, in female athletes - 18 — 20% . The relief is noticeable if the layer does not exceed 12%.

In this situation, it turns out that the cubes on a woman’s stomach are more likely deviation than the norm.

Nevertheless, a systematic approach, including the correct selection of techniques for drying the press at home or in the gym, gives excellent results. Help to get six-pack abs on your stomach special exercises and 3 workouts per week. Follow them 12 - 20 times in 3-4 sessions. If you are overweight spend 30 minutes on strength techniques, working on the upper, lower and lateral zones separately.

To pump up your abs and do not increase your waist size, do not focus on dynamic or projectile work. To increase the load, weights on the ankles or shells are enough 1 kg.

How to pump up your abs at home to a six-pack quickly

It is advisable to start work from the upper zone. This will get the blood flowing and prepare the hip joints.

Classic technique - straight twists

1. In a lying position, bend your knees and place your hands behind your head.
2. Raising your shoulder blades 30 cm above the floor, reach for your legs. At the top, take a short pause and straighten up.
3. For effectiveness, hold the ball under your knees.

Cross crunches

Without changing the position, move on to the next exercise, which forms sculpted abs in girls.

1. Smoothly rise up, and as you exhale, stretch your left elbow towards your right knee, while simultaneously moving it towards your hand.
2. Return to IP, inhale and repeat the movement with the other hand to the left. When returning to IP, do not lower your shoulder girdle to the floor. Try to keep it 10 cm from the floor without bending your neck back.

Raises and reverse crunches for female abs

A variable exercise involves lifting your legs while lying on a flat surface or on uneven bars. Perform the lower abs technique at home on the floor or on moved stools. In traditional execution it looks like this:

1. Raise your straight limbs at a 90-degree angle, holding water bottles or a vacuum cleaner pipe in your outstretched arms.
2. Lower your legs slowly, but do not place them on the floor. Keeping them suspended, after a short cool-down, move into the positive phase.

In the complicated version Pull your lumbar region up along with your lower limbs. Exactly rounded pelvic lift gives the desired effect.

If you bend your knees and bring them towards your chest, the tension will ease. Shock load to the abdominal muscles obtained exclusively by raising straight legs.

Side crunches

Staying on the floor, pump up your sides and hips.

1. Bend your knees, without lifting your lower back from the floor, pull them towards your solar plexus.
2. Keeping your upper body motionless, use the power of your abdominal muscles to move them to the left and lower them to the floor.
3. Repeat the entire cycle for the opposite side.

Exercise “accordion” for 6 packs

1. While remaining on the floor, simultaneously pull your body and legs towards you, trying to touch your chin to your knees.
2. Wear weights on your ankles.

Commit at least 8 repetitions.

Vacuum for a flat stomach

Finally, train the transverse muscle.

1. Without changing your body position, exhale powerfully, completely expelling the air from your lungs, draw your navel towards your spine.
2. Concentrating on the sensations in your diaphragm, hold for 15 seconds.
3. In the future, perform the technique on all fours, then from a standing position.